Part 1 : Decoding chronic pain and building strategies for a better quality of life
As anyone living with it can tell you, chronic pain tends to add a layer of challenge to many
aspects of life. It’s like having an unpleasant guest whom you didn’t expect and certainly didn’t invite, barging through your door one day and refusing to leave. Your “guest” might even be invisible to people outside the house—adding a whole other dimension to the frustration and isolation.
While persistent pain is both complex and individualized, there are ways to create a fulfilling life in its presence. Not all days will be fantastic—but with patience, tenacity and self-education, you can empower yourself to get more out of life. This article is just a starting point, the “tip of the iceberg” so to speak—but know that there is an ocean of resources, tips, and evolving research available if and when you need to access it.
What is the difference between chronic pain and acute pain?
Acute pain tends to begin abruptly and end in a relatively short period of time—usually with an identifiable cause and expected duration (e.g. stubbing your toe, cutting your finger).
Sometimes pain doesn’t stop when the injury heals, or the injury causes long-lasting discomfort.
While definitions may vary between healthcare providers, pain is generally considered to be
chronic if it persists for longer than three months.
There is also a transitional term, “subacute pain” which refers to pain that has not resolved as expected by 4 to 6 weeks.
Note that if acute pain is adequately managed at the time, there is less risk of it becoming
chronic.
When the body has been in a state of heightened pain for a significant period, we see a
widespread impact in biological, psychological and social areas of life.
Why do we have pain?
Your body experiences pain for a reason—it’s part of a complex system designed to protect you from imminent danger. A healthy, normal pain response (sometimes referred to as “functional pain”) prevents you from doing things that might cause harm to your body and is integral to survival.
When people continue to experience pain long after the expected time of recovery, this chronic or persistent pain can become more counterproductive than helpful.
It should be noted that while pain may arise from an initial injury, this is not always the case.
Sometimes it occurs for unknown reasons.
No matter what the origin—all pain is real—and all people with pain deserve to be taken
seriously.
Whether acute or chronic pain is a factor, it can help to remember why it exists in the first place, and to listen to your body’s communication system. Managing stress levels, spending more time
on self-care and pacing yourself are some of the simplest and most powerful steps you can take to calm your nervous system, and make your pain less of an obstacle.
What are some effective strategies for coping with persistent pain?
Pain is a personal, subjective experience—and there are many ways to approach it. Finding a
compassionate practitioner and/or advocate is infinitely valuable, but many are not so
fortunate—so in the meantime, these are a few simple steps that can make the road easier:
● Addressing diet: Dietary factors can play a role in everything from nervous system health to energy levels. There may also be trigger foods, which, once identified, can be eliminated from the diet to reduce flare-ups. Meal-planning and finding ways to prepare healthy foods quickly, affordably and easily can ensure you get what you need without
exhausting your reserves in the process. There are several niche social media groups dedicated to helping those with chronic conditions prepare meals according to their specific needs—the tips, support and suggestions from others in the same situation can be incredibly empowering.
● Finding ways to embrace movement: Keeping your body moving is important—even if moving hurts. That doesn’t mean ignoring your pain or pushing past your threshold, however. Find activities that require movement but also bring you joy—perhaps a walk in your favourite park, playing with a pet, or a low-impact exercise class you can take with friends. When it comes to pain modulation, studies show more successful results from exercise when people enjoy the activity and form a positive association with it. A calmer mental state reduces the nervous system’s perception of threat. Try to choose something that allows you to pace yourself differently depending on how you feel that day. Some strolls might be longer than others, and that is ok!
● Educating yourself: The more you understand your pain, the better equipped you will be to manage it. Pain BC has launched LivePlanBe, a self-management program based on the latest chronic pain research. It puts you in control of your journey, with self-paced
modules and an extensive library of articles on relevant topics, including mental health,
relationship support and nutritional discoveries.
● Building a support network: You don’t have to take on your pain alone. An integral part of our wellness as human beings is the support network we’ve built—and it’s never too late to start or rebuild one. Some find it helpful to include their family and friends in their pain management plan, while others opt for support groups with members who have similar symptoms and can relate firsthand. Whatever your preference, whenever possible, surround yourself with those who encourage you to be well and respect your boundaries.
● Trying out physical therapies: If your condition and finances allow, finding the right physical therapist can greatly improve your quality of life. Depending on the nature of your pain, you might find success with osteopathy, chiropractic care, physiotherapy, massage, acupuncture or other treatments. It pays to do your research and find a practitioner who has had experience with your type of chronic pain, and one who garners positive reviews.
● Using mind-body techniques: Studies show that mindfulness techniques such as meditation, tai chi, and yoga can help lower the body’s pain response and promote a more regulated nervous system. Studies have repeatedly demonstrated that as little as 5 minutes of mindful meditation twice daily can reduce pain by 40%.
What is a flare-up plan, and why should you add it to your pain management toolbox?
A flare-up plan is like a first aid kit for your worst pain days.
If you wake up in a flare, you may not have the mental or physical resources to think up a plan for tackling it. Creating a flare-up plan on a manageable day can help you meet your needs on the days that require extra support.
Flare-up plans can include, for example:
● Affirmations or notes you’ve written ahead of time to remind yourself that this will pass,
and that you have overcome this pain before.
● A list of meal and snack ideas that will not trigger your pain, but provide nourishment and
taste good. These should be easy and quick to prepare or made ahead and frozen.
● A list of tools or a protocol that has helped you in the past, such as a heat pad, TENS
unit, topical and internal natural or conventional medicines, etc.
● A distraction! Perhaps there is a hobby or pastime you enjoy—now is the time.
This is just a sample: Every flare-up plan should be tailored to the person it’s designed for—it is your personal custom formula for an easier day.
Taking your power back
It’s important to know that addressing pain is not merely about managing symptoms—it's also about reclaiming agency over your life, and enjoying your time on this planet. That’s why the best pain management plans are customized to the individual—no two people experience pain in exactly the same way.
By embracing a holistic approach that encompasses physical, emotional, and social aspects,
those living with persistent pain can learn how to foster wellness, resilience, and quality of life.
You never have to navigate the journey alone, and research on pain processing and
management is constantly in progress—there is light at the end of the tunnel.
Resources for people living with pain:
Based in Canada:
PainBC.ca: This website has a wealth of information, including strategies for living with chronic pain, updated research and education (including education designed for caregivers and practitioners).
Pain Support Line: If you are a B.C. resident, Pain BC offers a support line specifically for those with persistent pain and their support circle, including healthcare providers. This is free and accessible via email or phone.
Power over Pain Portal: Power Over Pain is a proactive initiative aligned with Health Canada's
Action Plan for Pain in Canada. This online platform offers complimentary resources such as
courses, workshops, articles, videos, podcasts and peer support.
Chronic Pain Centre of Excellence for Canadian Veterans: This resource is designed specifically for Canadian military veterans living with pain.
Hope for Wellness Help Line: Created for our Indigenous communities, the wellness help line can be reached at 1-855-242-3310 (toll-free).
Aboriginal Children's Hurt and Healing (ACHH) Initiative: The ACHH is in place specifically to
help Indigenous children with pain, and help to bridge gaps in the healthcare system.
Solution for Kids in Pain (SKIP): A nationwide network providing evidence-based solutions for
pain management in children.
Outside Canada:
The European Pain Federation: Based in Europe as the name suggests, this organization has
research papers, news articles and other information related to pain.
The U.S. Pain Foundation: The U.S.A.’s chronic pain hub, where you can find related articles
and information.
Watch for Part 2 of this 3 part Series on Coping with Pain the week of October 14/24
Guest Author: Danielle Brost is a certified herbal practitioner, offering personalized herbal consultations and wellness plans. Based in Victoria, BC, her passion is to empower clients to "lessen their limits" and live healthier, more enjoyable lives. She can be reached through her website at https://www.lilyoftheforest.com/
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