Expert tips to help you overcome chronic pain

September 20, 2024 at 08:01 AM EDT

(BPT) - Chronic pain is defined as pain that persists for three months or longer. According to the Centers for Disease Control and Prevention (CDC), approximately 100 million Americans live with chronic pain, highlighting the widespread nature of this condition.

"We see many kinds of chronic pain in our offices," said Dr. Steven Knauf, Vice President of Chiropractic and Compliance at The Joint Chiropractic. "Chronic pain is often an indication of an underlying condition that doctors of chiropractic may help identify and treat. In addition, a doctor of chiropractic may help patients understand how to prevent pain in the future and keep their bodies strong."

In honor of Pain Awareness Month this September, learn more about how to best cope with and reduce the chronic pain you may be living with.

Some of the most common causes of chronic pain include:

Injuries: Various injuries often lead to chronic pain, which can include everything from sports injuries and accidents to overuse injuries that can occur due to repetitive motions.
Osteoarthritis: This condition causes inflammation and pain in the joints that worsens over time, and may occur in older adults and those with a family history of osteoarthritis.
Headaches: While they may have many causes depending on the type of headache (such as migraines versus tension headaches), headaches are a type of chronic pain that can impede your everyday functioning.
Spinal stenosis: Mechanical issues in the spine can cause narrowing of the spinal canal where the spinal cord passes through, leading to ongoing pain.

Tips to help manage and prevent pain

Whatever type of chronic pain you're experiencing, it's a good idea to see a healthcare provider to help determine the underlying causes and practices that can help eliminate your pain. For example, chiropractors often recommend that exercise can help stave off back pain. As your body sits sedentary, tension can build, causing great pain over time. Chiropractors insist that exercise is the most beneficial way to improve your ability to manage pain throughout your body.

"In many cases, being active is one of the most effective ways to manage and prevent chronic pain, but pain itself can keep people from moving," said Knauf. "Unfortunately, this can lead to a downward spiral of inactivity and more pain."

The good news is, as little as 30 minutes of exercise each day can help release tension in your body to help manage chronic pain, as well as other regular practices.

Here are tips to help you prevent and better cope with many types of chronic pain:

Deep breathing: Taking deliberate, deep breaths can relax tension and release muscles, which also promotes better rest and sleep so your body can recover from and relieve pain. You may want to try a breathing or relaxation app for exercises to get you started.
Stretching: Prevent muscles from becoming too tense and sore by trying some gentle stretching in your daily routine. It's recommended to warm up muscles a little first to avoid injury. Consult a healthcare professional or experienced trainer for the best ways to stretch safely, given your current condition.

Handling pain relief on the job:

For physically demanding jobs it's important to stretch periodically, and equally important to find time to get off your feet when possible. Allowing yourself little breaks from standing is a good way to help eliminate stress and tension from the joints at the spine. Even if your job is demanding, there's always time for a 10- to 15-minute break. Chiropractors suggest taking a break every couple of hours to best benefit your back. Take advantage of your breaks to put your feet up and rest.
Desk jobs can create the opposite problem from too much sitting. Try to take frequent breaks to get up and stretch or walk around your desk. Move your legs and arms to reduce stiffness, or leave your desk for a little while so your muscles and joints have a chance to exercise and move. Pay attention to your posture while you're sitting throughout the day, as well. Ensure your back is straight so you're not leaning forward or straining your neck. Arrange your keyboard and computer at a comfortable distance that does not create back problems.

Commit to routine chiropractic care

Getting regular chiropractic care is another great tip to try that may help you find relief from your chronic pain. Chiropractors work with the vertebrae of the spine and surrounding joints to improve quality of life by restoring the ability to move and improve the body's ability to handle physical stress.

To find a chiropractor near you, visit TheJoint.com.

Using these tips, you can help to better manage and prevent your chronic pain so you can feel your best whether you're at work, at rest or at play.

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Expert tips to help you overcome chronic pain

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