Chronic pain—pain that persists more than six months—affects around 100 million Americans and is associated with conditions that include physical injury, headache, arthritis, cancer, and diabetes-linked nerve pain. Many pain therapies are either inadequate or cause side effects. Chronic pain can involve physical insult combined with emotional, psychological, and social factors that affect the nervous system at the molecular level.
Pain can persist long after an injury is healed, so in one sense chronic pain can become its own self-perpetuating condition. This is particularly true of back, neck, and headache pain. Seven out of ten chronic back-pain patients have no detectible physical basis for their pain. Some patients have physical signs of injury or deterioration, but experience no pain.
For those who suffer, this does not mean their pain is imaginary; it represents telltale changes in neurons that heighten pain sensitivity without cause, somewhat like a faulty smoke detector that shrieks when there is no fire at all or shrieks at the mere strike of a match.
“Pain kindlers” are factors that increase pain, and “pain dampeners” turn down the “volume” on chronic pain.
Avoiding pain kindlers and increasing pain dampeners can tip the pain scale toward relief—and may even help “reeducate” the nervous system to permanently turn down the “volume” on its own malfunctioning pain system. Here are a few:
Expectation: Anticipating pain can amplify the pain response. Psychological factors play a large role in pain perception. Patients who expect a shot to hurt will experience more pain than those who do not. A pessimistic attitude increases suffering. Positive expectations and optimism increases mood-elevating chemicals and reduce a sense of helplessness. This leads to faster recovery from wounds, lower pain perception, and better coping abilities, even with severe injuries.
Stress and mood: Chronic stress raises a person’s risk of developing a pain disorder. Catastrophizing, anxiety, depression, guilt, and negativity all heighten the sensitivity and activity of pain circuits, causing the sufferer to attach negative emotional meaning to his or her pain.
Depression is a major factor underlying chronic pain. Treating depression and expressing gratitude can lessen pain and help you cope with existing pain. Think about the positives in your life and verbalize thankfulness for them each day.
Nutrition: Soda pop, caffeine, refined sweets, fried food, and large amounts of animal fat increase the body’s production of pro-inflammatory chemicals that increase pain sensitivity. They also contribute to obesity and other chronic disorders that enhance pain, arthritis, joint stiffness, and slow recovery from injuries.
Meals rich in fresh fruits, vegetables, whole grains, beans, legumes, olives, avocados, and nuts (especially walnuts), lower inflammation. These foods contain many stress-reducing nutrients, including magnesium. Drinking plenty of freshwater is a great way to eliminate toxins associated with pain and injury. Supplementation with vitamin D3 may also alleviate some types of chronic pain. Have your vitamin D levels checked.
Exercise: Engaging in regular exercise suited to your ability improves mood, reduces anxiety, and increases flexibility, range-of-motion, muscle strength, oxygenation, and circulation. It can reduce pain and improve energy levels in chronic fatigue and fibromyalgia patients. Work with your doctor, but be persistent and consistent, and challenge yourself as you grow stronger! Exercise outdoors to get the sunshine advantage.
Sleep: Sunshine and exercise aid in developing a sound sleep pattern. Deep, regular sleep improves mood and can dampen pain perception. Caffeine, alcohol, and late-night eating can interfere with a good night’s rest.
Connections: Connect with others who are less fortunate than you. This is a great way to put your own challenges in perspective and turn your attention away from your pain. Surround yourself with encouraging people to gain strength during the ups and downs in your healing journey.
Connect with your doctor and other health care practitioners for guidance and available medical technologies.
Connect with God. He promises strength and comfort and has given us strategies for coping with and reducing pain.
So, why do some face a life of chronic pain while others are healed? We don’t have all the answers. But we do know there’s a better life available after this one—a life free from pain, disease, and sin.
(Submitted by Betty Dean, www.lifestylematters.com. Used by permission, courtesy of LifeSpring – Resources for Hope and Healing, Stuart, VA.)
