The definition itself doesn’t fully explain what chronic pain truly entails. Chronic pain is a complex condition that is rarely resolved quickly and often requires solutions for both emotions and the body.
The pain can range from a dull, persistent ache to sharp attacks and burning sensations in various parts of the body. For it to be considered chronic, it must persist continuously or recur for at least 12 weeks.
Chronic pain is commonly associated with musculoskeletal problems, migraines and headaches, fibromyalgia, arthritis, cancer, diabetes, and neurological conditions. However, subjective and personal factors make it difficult to pinpoint a measurable underlying cause.
The burden is clear, as chronic pain disrupts a person’s physical and psychological function with devastating effects, impacting work life and relationships with family and friends.
Chronic pain is a common cause of disability and can affect all aspects of life. Pain Alliance Europe, an organization with medical experts and patient groups, estimates that 95 million people in Europe live with chronic pain and regularly face discrimination and stigma at work and in their social lives.
The long-term consequences of living with chronic pain were highlighted by The Pain Proposal, an independent group of European experts who compiled research showing that sufferers are forced to live with social isolation, worrying about relationships, losing their jobs, and experiencing a negative impact on friends and family.
This was reinforced by a study published in the European Journal of Pain, which recorded the effects on people living with chronic pain:
- 21% had been diagnosed with depression
- 61% had reduced ability or were unable to work outside the home
- 19% had lost their job, and 13% had changed jobs
- Only 2% were treated by a pain management specialist
- 33% received no treatment
Pain has long been seen as a symptom rather than a condition in itself, but thanks to the campaign by the European Pain Federation, which represents 20,000 doctors and researchers, chronic primary pain has been recognized as a disease by the World Health Organization.
Experts believe that this new classification may lead to better access to information for patients, speeding up diagnoses and treatments.
Addressing pain is one of the most challenging tasks that doctors face, as the cause and effect are unclear, and the stress it provokes in patients makes everything even murkier. Rheumatology expert Dr. Leslie J. Crofford made the following observation: ”When you eliminate 90% of a patient’s pain, the remaining 10% of the pain is 100% of what’s left. This reminds us that all pain is still pain.” She also said, ”When pain becomes chronic, the goal in most cases is management rather than elimination.”
The complex mix of physical and psychological symptoms from chronic pain leads to a significant reduction in quality of life. However, there are treatments and support that can help stabilize different conditions, and within medicine, chronic pain is now being raised as an important issue.
Ways to manage chronic pain
Relax and breathe
Chronic pain can cause muscle tension and spasms, while feelings of lack of control over the pain introduce new stress, which only exacerbates the condition.
Relaxation exercises are essential tools for relieving muscle and joint stress, interrupting pain signals that radiate around the brain, and promoting a sense of calm and control.
It may take time to learn these exercises, and they should be used daily. However, patients report less pain, the release of endorphins that naturally neutralize pain, and improved sleep.
Relaxation should take place in quiet environments free from distractions, and deep breathing is one of the most effective ways to achieve relaxation. The steady rhythm of breathing helps relax muscles and can be combined with visualization exercises, such as imagining a grain of sand between the index finger and thumb and rotating it with each breath cycle.
Breathing becomes shorter and less deep during pain episodes. You can relax your body by slowing down your breathing and focusing on the physical aspects of a slow, sweeping breath in through the nose and out through the mouth.
It’s important to practice regularly and try different things to find what promotes relaxation, such as calming music or imagining your favorite scenes or landscapes.
Once these exercises are established, they can be used in public to minimize stress from everyday pressures.
Treatment and medication
Don’t hesitate to seek help from healthcare professionals if you feel that you can’t manage the pain. There is no shame in asking for a treatment plan tailored to your needs. A doctor can design a treatment plan that considers your specific needs. Chronic pain can be a major obstacle to living a normal, fulfilling life, and if the right medical treatment can help you, you should ask your doctor about it.
Music relieves chronic pain
The literary quote ”Music hath charms to soothe a savage breast” is a line from a 1600s tragedy, but it remains relevant when it comes to pain. We all know that our mood can be boosted or lifted by music. Research has shown that music has a positive impact on pain after just 20-30 minutes.
Music therapy is regularly used to treat neurological conditions because it activates neural networks in the brain associated with reward and emotions. It can reduce the experience of pain and relieve depression, allowing pain to be managed more effectively.
Exercise
Exercise keeps your muscles, tendons, and joints flexible. Activity can reduce the effects of chronic pain. However, it’s best to check with your doctor to ensure that new exercise routines are not too strenuous and that you increase intensity gradually to avoid injury.
The body becomes weak without activity, which can worsen the experience of pain. Even a light exercise program can help because it will also help control weight and reduce the risk of cardiovascular diseases.
Exercise also releases endorphins, which improve mood, neutralize pain signals, and distract from symptoms.
Improving your fitness is a pursuit of well-being, which goes hand in hand with following a healthy diet.
Eat healthily
A well-balanced diet with fresh fruits and vegetables, fatty fish containing Omega-3 fats, and lean meats promotes less pain by helping to control weight, improve blood sugar levels, and protect against inflammation.
The basic guideline is to follow a Mediterranean diet, and several cookbooks based on medical studies are available for recipes and information. A strong recommendation is to completely avoid smoking, drastically reduce intake of junk food, and only drink alcohol in moderation, if at all.
The European Pain Federation states that a good diet can improve the function of the nervous and immune systems as well as the endocrine system, while losing or maintaining weight reduces stress on the joints.
Eating more fiber and ensuring adequate water intake are key components of a healthy diet.
Track the pain
Having a record of how the pain comes and goes, and how intense it is, will provide valuable information for your doctor to diagnose and prescribe therapies. It will also give you a bit more control when identifying the patterns of the pain and its causes.
Pain doesn’t always come regularly or with the same intensity every time, but a pain journal—with the pain severity rated from 1 to 10—will identify the rhythm of the pain. Having that knowledge can be empowering.
Being able to convey exactly how you felt on certain days to a doctor will also provide important insights that are unavailable if the patient’s memory is a series of vague recollections. The progression of your condition and how it responds to different treatments can be assessed more accurately, offering a greater opportunity to control chronic pain.
Get help from a close relative
Getting medical help is essential to finding a way to manage chronic pain, but support from family, friends, and others can also play a major role in reducing the burden.
A study showed that fibromyalgia patients who had a partner experienced significantly less pain than those who were alone. This is important because many people living with chronic pain feel the need to isolate themselves from friends and family.
Embarrassment and guilt are common feelings that make people reduce contact, but learning about the condition and the pain so that it can be explained to others can be empowering. Disproving myths with facts and clear information allows others to understand and makes it easier for them to help.
Support groups are also available in most countries. It’s worth looking for support groups because you can talk to others with similar experiences and learn coping strategies.
Other treatments
Acupuncture, mindfulness, and massage are common pain-relieving treatments, and there is also an increasing number of devices designed to stimulate nerves and disrupt pain signals.
The most commonly used are TENS devices—transcutaneous electrical nerve stimulation therapy—which used to be bulky machines but now come in the form of a range of handheld devices.
Medical advice remains the most effective route to pain relief, but devices and alternative therapies can play a supportive role.
References:
- Pain Alliance Europe. Survey on Chronic Pain 2017: Diagnosis, treatment and impact of pain. June 2017. Accessed January 2021. https://www.pae-eu.eu/wp-content/uploads/2017/12/PAE-Survey-on-Chronic-Pain-June-2017.pdf
- European Pain Federation. Pain Proposal. Improving the current and future management of chronic pain. Accessed January 2021. https://europeanpainfederation.eu/wp-content/uploads/2016/06/pain_proposal.pdf
- Breivik, H., Collett, B., Ventafridda, V., Cohen, R. and Gallacher, D. Survey of chronic pain in Europe: Prevalence, impact on daily life, and treatment. European Journal of Pain. 2005;10: 287-287. doi: 10.1016/j.ejpain.2005.06.009
- Crofford LJ. Chronic Pain: Where the Body Meets the Brain. Trans Am Clin Climatol Assoc. 2015;126:167-183.
- Richard-Lalonde M, GĂ©linas C, Boitor M, et al. The Effect of Music on Pain in the Adult Intensive Care Unit: A Systematic Review of Randomized Controlled Trials. J Pain Symptom Manage. 2020;59(6):1304-1319.e6. doi:10.1016/j.jpainsymman.2019.12.359
- International Association for the Study of Pain. Nutrition and Chronic Pain Factsheet. Accessed January 2021. https://europeanpainfederation.eu/wp-content/uploads/2020/03/European-Year-2020-Nutrition-and-Chronic-Pain-Fact-Sheet.pdf
