4 New Year’s Resolutions for Tackling Chronic Pain
Conquering chronic pain may seem like a less-than-exciting New Year’s resolution, but if you’ve been suffering all of last year, it suddenly starts to take precedence. Far too many people write off their chronic pain as the result of decades of abuse to their body in both work and play, but that pain does have a purpose.
Your nervous system sends pain signals to the brain so that you know there is something wrong. There is nothing normal about getting aches and pains as you get older. Even if your pain is caused by a condition that cannot be eliminated entirely, you don’t have to suffer or be dependent on pain medications.
Most chronic pain can be resolved or lessened through proper lifestyle changes like diet, exercise, and being mindful in your activities to reduce stress. If you have a particular issue causing your pain, addressing it with physical therapy can improve movement, strength, and pain management.
If you want to go back to enjoying life, promise yourself to follow through on these four New Year’s resolutions.
Follow an anti-inflammatory diet
Much of the deep aches and tightness that worsens chronic pain is caused by inflammation. It’s easy enough to get anti-inflammatory medication, prescribed and over-the-counter. These medications can cause stomach and liver issues if used inappropriately or long-term.
Prevent heavy or prolonged use of these medications by making permanent changes to your diet. Some foods can contribute to inflammation in the body, while others can actually reduce that inflammation.
The Best Foods to Reduce Inflammation:
- Tomatoes
- Olive oil
- Green leafy veggies like spinach, kale, and collards
- Nuts like almonds and walnuts
- Fatty fish like salmon, mackerel, tuna, and sardines
- Fruits like strawberries, blueberries, cherries, and oranges
Adopt a low-impact exercise regimen
When the doctor says, “You have to get moving and exercise,” most people envision the terror of working out at a gym in front of ripped weight lifters or trying to get up early to run before work. The very thought is enough to turn patients off exercise entirely.
While aerobic exercises are important for heart health and weight loss, the goal here is to simply be able to move freely without mobility aids. That involves improving strength and flexibility, which can be easily accomplished through low impact exercise like stretching, yoga, or Tai Chi.
Incorporate mindfulness
The mind is a powerful thing, and even the most advanced researchers still know little about how the brain works. There is no doubt that mental and physical health are closely connected, and each can worsen the other.
According to a study conducted in the Journal of Behavioral Medicine, a 10-week stress reduction program led participants to experience less present-moment pain. Brain imaging studies have also shown that meditation triggers similar parts of the brain as those during pain-modulation techniques supported by opioid receptors.
Practicing mindfulness is the easiest way to reduce both stress and pain. It requires you to focus only on that task being performed at the moment. Instead of being distracted by pain and worry, focus all of your intention on small movements. The easiest way to do so is to imagine that you have an internal commentator giving a blow by blow of every motion or action you take.
Enlist in physical therapy
Perhaps you’ve been holding off due to time commitments, fear, or doubt. However, when integrated into the rest of your overarching wellness resolutions for the year, it is proven to be highly effective.
In fact, when combined with medical intervention and exercise, research has shown that physical therapy can have long-term effects lasting as long as three months post-treatment. Most people can still benefit from physical therapy to both reduce pain level and move about more freely.
Often, pain from a chronic condition causes patients to move differently, compensating for the weakness. That can cause your “good side” to start weakening and adding to the overall pain in your body. A physical therapist can teach you how to use appropriate mobility aids correctly to avoid these types of setbacks.