Chronic pain and its impact

Chronic pain, defined as pain lasting three months or more, significantly affects daily life. It can interfere with family, work, social life, energy levels, mobility, and even sexuality, making it essential to seek various methods to manage it alongside medical treatment.

Keeping a pain diary

Maintaining a pain diary helps track when pain occurs, what activities increase or decrease it, and which treatments have been effective. This record can assist a doctor in adjusting a patient’s treatment plan based on observed patterns and responses.

Avoiding prolonged inactivity

Prolonged sitting or lying down can worsen chronic pain. To counteract this, individuals are advised to get up and walk for 3 to 5 minutes every half hour or at least every hour, promoting better circulation and reducing pain intensity.

Diet for pain management

A healthy diet can help manage chronic pain by reducing inflammation. This includes eating fruits, vegetables, legumes, fish rich in omega-3, and nuts, while limiting red meat and processed foods that promote inflammation.

Focusing on positive experiences

Identifying and noting three positive experiences each day can improve mental well-being. These can be as simple as a warm message from a loved one or discovering new music, which helps reduce negative emotions like fear and stress.

Improving sleep for pain relief

Poor sleep can exacerbate chronic pain. Establishing a bedtime routine, such as reading or listening to soft music, can help. Techniques like the "magic glove" visualization may also aid in falling asleep or managing nighttime pain.

Using the QoLibri app

The QoLibri app, developed by Novesia, offers personalized support for managing chronic pain. It combines psychological and physical approaches and requires a prescription from a doctor. More information is available at novesia.fr/.

Scheduling physical activities

A structured schedule for physical activity can help manage chronic pain. This includes endurance exercises, muscle strengthening, and stretching, each done on separate days to avoid overexertion and ensure balanced progress.

Seeking professional guidance

For those lacking conditioning or technique, starting with a physiotherapist or a trained sports coach can be beneficial. Joining a local sports club or association can also help maintain motivation and provide social support.

Engaging in creative activities

Creative activities such as singing, coloring, or painting can help manage stress and distract from pain. These activities should be incorporated regularly to support overall well-being.

Spending time in nature

Walking in natural environments like forests or parks can help shift focus away from pain. Even sitting on a bench to take photos or draw can be a beneficial way to engage with nature and reduce pain perception.

Maintaining social connections

Social activities like meals or movies with friends and family can provide emotional support and reduce feelings of isolation. These interactions should be pursued when pain is less severe to ensure comfort and enjoyment.

Practicing heart coherence

Heart coherence is a breathing technique that helps manage stress and anxiety. It involves inhaling and exhaling for five seconds each, repeated for five minutes, to promote calmness and better pain management during flare-ups.

Managing pain medication responsibly

It is important to use painkillers as prescribed by a doctor, respecting the dosage and intervals. Stopping medication once pain subsides prevents dependency and ensures effectiveness when needed most.

Seeking support from others

Asking for help with daily tasks or connecting with others who have similar experiences can provide practical assistance and emotional support. Resources like local sports clubs and pain associations can be valuable in managing chronic pain.

Reading for better pain management

The book My Program for Better Management of Chronic Pain, directed by Carolina Baeza-Velasco and Catherine Bungener, offers practical guidance and is available for purchase from De Boeck Supérieur.