Advertising
Advertising

Small Things You Can Do To Relieve Chronic Pain

Small Things You Can Do To Relieve Chronic Pain

As the word “chronic” suggests, this is a form of pain that persists for a very long time or is constantly recurring. In medicine, any pain that continues beyond half a year qualifies as chronic pain. There are varying degrees of chronic pain, ranging from mild to extreme, recurrent, to constant,  and so on.

Considering the lengthy amount of time many people spend suffering chronic pain, it is not surprising that it can also contribute to negative emotional side effects. Suffering from a kind of continuous pain only known to yourself and fellow sufferers can have a detrimental impact on mental health and personal relationships. Thus, it is critical that you take initiative and responsibility for your chronic pain and be aware of things that you can do to alleviate your suffering. Of course, when the chronic pain suffered reaches a point where you are unable to continue with your daily life, seek medical attention immediately.

If more serious issues have been ruled out as the cause of your pain, here are 15 small things that you can do to relieve chronic pain:

Do Not Ingest Foods Containing Solanine

Solanine is a glycoalkaloid poison that is found in common foods such as potatoes, with its pesticidal properties serving to enhance the plant’s natural defenses. These backyard foods are popular and often served with meals. The source of the problem is that some people are unable to metabolize solanine; it consequently accumulates in their major organs and creates health problems for them, potentially including chronic pain. Avoid nightshade vegetables (e.g. tomatoes, eggplants, chilies, goji berries). Also avoid products/foods that utilize potato starch as this can help alleviate the chronic pain experienced by some people.

Advertising

Do Take Supplements

Even though there has been a lot of debate about the use of natural and synthetic supplements, the consumption of either one can help to complement everyday meals that may be lacking in certain vitamins and minerals. Moreover, for people suffering from chronic pains, there are certain kinds of supplements that help with nerve functions, muscles and joint recovery. Although supplements are recommended, you should always check with your certified general practitioner for more information and to advise you accordingly.

Do Light To Moderate Exercise

As a sufferer of chronic pain, engaging in heavy or intense exercise would be difficult for you, but yet it is still hard to ignore the incredible benefits exercise can bring. Exercise can help to reduce your chronic pain and improve your quality of life. By exercising, you enjoy the effects of better sleep which reduces your reliance on pain medication; whilst also contributing to healthier mood with a greater release of endorphins.

Avoid Alcohol

An ever-present beverage culturally, alcohol is drunk for a range of purposes, for enjoyment- and even for pain management. When suffering from chronic pain, it is essential to get a good night’s sleep in order for the body to be able to heal well and to avoid further physical tension accumulating. By partaking in alcohol consumption, you are depriving your body of deep sleep as alcohol is known for promoting shallow sleep. Thus, you give yourself a less restful night whilst increasing your levels of chronic pain.

Distract Yourself From The Pain

Another simple trick that you can do is to simply distract yourself from the pain. Albeit not a very wise choice in the long-run, the reality is that it still works for a short period of time. Upon feeling the onset of your chronic pain, turn on your favorite TV show or enjoy a board game with your loved ones. Focus on that activity and choose to ignore the pain. Eventually, the intensity of the pain should subside and you’ll emerge stronger and more prepared for future attacks.

Advertising

Avoid Vibrations

There have been plenty of reports alerting us to the risks of long-term exposure to vibrations, particularly for people suffering from chronic pain. Chiropractic research has suggested that long-term exposure to vibrations are one of the main causes of chronic pain, in particular – repetitive vibration and hand-arm vibrations. If you are currently in a job where you are regularly exposed to either type of vibration and you also suffer from regular pain attacks, it is possible that vibrations are your primary “trigger”. Take action and visit a medical professional as soon as you can in order to create an effective treatment plan.

Educate Your Friends And Family About Your Condition

It’s important for your family, friends and loved ones to understand your condition and the kind of pain you are suffering in order to prevent any misunderstandings, miscommunication, and also to equip them with the relevant knowledge and skills to help you when the chronic pain hits. It’s important to always talk about your feelings and experiences; this is highly recommended by psychologists since it promotes healthier mental well-being, encourages a person’s spirits, whilst allowing both you and your loved ones to be well-informed and actively involved in their pain management. Take the time to talk to your loved ones to prevent your personal life and relationships from being negatively affected by chronic pain.

Join A Support Group

Not only is it important to let you friends and loved ones be there for you during your time of need, there are other forms of support you can rely on, including support groups. Attend a support group for people going through chronic pain. Although you may suffer from different types and varieties of chronic pain, you’re confiding in people who understand your pain, and this can make you feel like you are less alone in your struggle. Not only do you gain pillars of support through joining such a group, but some of these people will likely be survivors of extreme chronic pain, or people who have been suffering from chronic pain for longer than you have. From these meetings, you can learn important lessons and new approaches to coping with the pain.

Don’t Stress – Relax

We are all human. We need to accept our limits and flaws, and learn to not be afraid to acknowledge them. By taking control of our emotional and physical health, you are taking control of your battle with chronic pain and are on the path to recovery. Have the courage to say no to activities that may tire you, and be firm when you decide on what is the best choice for your health. Schedule in activities that bring positive emotional effects like boosting your morale and don’t be afraid to customize your own schedule for maximum relaxation, because truly, it is all up to you.

Advertising

Don’t Smoke

Once again, it is common knowledge that smoking is a health hazard and this is even more so for people suffering from chronic pain. Smoking is known for being able to increase a patient’s chronic pain and is linked to other severe diseases and health conditions. Naturally, some may turn to smoking as a stress reliever or as a form of pain management, but this does the body more harm than good as smoking can make it harder for a person to respond to chronic pain treatment. If you live with someone who smokes, consider getting an air purifier for cigarette smoke. Smoking also negatively influences a person’s perception of and sensitivity to pain. Stay away from smoking.

Stay Hydrated

The health benefits of drinking water are clearly established as we need water to live and our bodies consist of 75% water, and our brains, 85%. Dehydration is one of the primary causes of many illnesses and diseases, with chronic pain being one of them. It is important that we consume enough water to keep ourselves hydrated, eliminate toxins from our body and replenish any water that we have lost during this process. You need to provide your body with the essential tools it needs to fight chronic pain, and water is one of these tools.

CONSUME TURMERIC

Turmeric is a household Asian spice known for its anti-inflammatory properties. This medicinal root also contains antioxidants, has been associated with cancer prevention, and due to containing curcumin, it has the ability to reduce inflammation naturally without causing any liver or kidney damage. One of the reasons why chronic pain occurs is due to the occurrence of inflammation in the body. This can lead to severe chronic pain if you ignore any form of treatment. Turmeric is particularly useful for assisting medical conditions like arthritis or sports injuries, for example. Scientific research has revealed that turmeric may also potentially aid those suffering from asthma and cancer, so go ahead and try this miraculous spice for yourself.

Do Yoga And Meditate

Yoga advocates for a perspective to chronic pain that involves unlearning harmful reactions to pain that only exacerbate the problem. The use of relaxation exercises can help sufferers to teach their body healthy ways to cope with pain. Relaxation has been proven to be particularly healing for sufferers of chronic pain. It switches off your stress response, reduces your stress levels and thus turns the energy within your body towards growth, repair and other beneficial health processes. Make a point to learn and practice a few yoga relaxation poses to help further your healing process.

Advertising

Maintain Good Posture

We get so busy these days that it’s often hard to make time for any exercise, and often we forget about maintaining good posture. Whether we are at work or slouched in front of the TV, good posture is essential in fighting chronic pain. Avoid slouching (also fondly known as the “C-slump”) as slouching is known to make a person particularly vulnerable to back problems. Slouching prevents your weight from being evenly distributed between the joints and muscles in your back, and uneven weight distribution taxes the lower back muscles and tendons, thus increasing the risk of sprains and strains. Bad posture can weaken or damage your nerves and blood flow as well. Make it a point to maintain proper posture, or even just consistently sit up straight throughout the day and you’ll begin to see wonderful results.

Use Heat Pads

This is probably the most commonly used solution for temporary relief for your chronic pain. Simply apply cold packs or hot packs (according to your preference) to any area you feel pain to enjoy quick and effective relief. Heat packs help to direct heat to the source of pain and the heat helps to encourage greater blood flow in that area. Application of a heat pack to the source of your chronic pain will stimulate the sensory receptors in that area, impeding the transmission of pain signals to the brain, and creating pain relief.

Although chronic pain may seem incredibly dreary and tiresome, with small changes to your life, and making sure that you receive professional medical advice, you can and will begin to see a great difference in your quality of life. Think about it: no one is going to be able to make that pain go away except for you. Have courage, and take the initiative to step forward and be actively involved in your healing process. Only then will you reap the fruits of what you have sowed.

Featured photo credit: Pexels via static.pexels.com

More by this author

Small Things You Can Do To Relieve Chronic Pain 15 Things To Remember If You Love A Person With Asthma Baby Must-Haves: List Of Items For The First Year Good News for Hair Color Aficionados: 9 Tips to Save Your Hair 22 Interesting Non Tech Activities To Do With Your Kids This Summer

Trending in Health

1 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 7 Digestive Supplements for Enhanced Digestion

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next