This post was written by Shelly Barlow-Lemish, NP, PPG - Pain Management.
Addressing chronic pain is a complex process that involves multiple factors. Quick fixes don't exist, and this condition can't simply be "fixed." However, it can be managed in several ways, whether it manifests as neck or back pain, joint pain, headaches, abdominal pain, neuropathic pain, fibromyalgia or other disorders. Below, we outline sustainable practices for lessening pain perceptions and improving overall wellness.
Nonpharmacological approaches
Each type of pain necessitates distinct treatment methods. Due to their rapid effectiveness, medications are often the first consideration for pain reduction. However, other valuable treatments are available, including, physical therapy, mental health counseling and surgery. Tools such as TENS units, bracing and decompression devices can also be instrumental in reducing chronic pain.
For patients aiming to lower their baseline pain levels, lifestyle changes are crucial. Many people are unaware that they can significantly reduce their chronic pain by adopting healthier lifestyle habits such as improving diet, exercising and eliminating alcohol and tobacco use.
Eating well
Chronic pain patients not only deal with the pain but often have comorbidities. The type of food they consume directly affects their quality of life and ability to manage those health concerns.
Western diets heavy in processed foods, meats, sugars and refined grains but low in fresh fruits and vegetables can reduce the body's anti-inflammatory defenses. Patients with chronic pain often experience a persistent state of inflammation, but certain foods and diets can help minimize this response.
For example, foods rich in polyphenols, such as berries, cherries, strawberries, cloves, cinnamon, ginger, hazelnuts, pecans, almonds, black tea, green tea and coffee, are associated with alleviating chronic pain conditions such as rheumatoid arthritis, pancreatitis and diabetic neuropathy.
Diets known to help reduce inflammation include:
Additionally, these adjustments can also improve glucose levels and help maintain lower blood pressure. Through diet, diabetic patients and those with hypertension or cardiovascular disease may even reduce the need for some medications. Certain drugs prescribed to treat these conditions such as statins, some antibiotics and blood pressure medications, are known to occasionally increase joint pain.
Staying active
Another effective method for reducing chronic pain is through exercise. Physical activity not only decreases a patient's perception of pain, but also positively impacts mental health by reducing stress, anxiety and depression. Exercise produces an analgesic effect, benefiting patients with conditions such as osteoarthritis, low back pain, myofascial pain and fibromyalgia.
Regular movement can also improve chronic fatigue syndrome by building core strength and reducing stiffness in joints and tight muscles. Enhanced range of motion and improved quality of life are significant benefits. Exercise also increases serotonin levels and endogenous opioids (enkephalins and endorphins) in the body, which helps reduce pain levels. However, overexertion during exercise can increase pain, so moderation is key.
Daily habits
Finding ways to reduce stress, poor sleep patterns and quit smoking are also crucial in decreasing chronic pain. Smokers are more likely to experience increased lower back pain and sleep pattern disruption, along with heightened fatigue, anxiety and depression. Sleep disruption can be linked to anger and worsening of chronic pain. Nicotine withdrawal can lead to negative somatic and affective symptoms, increasing pain and reducing coping mechanisms.
Final thoughts
Adopting a healthier lifestyle can significantly reduce chronic pain and alleviate mental health issues like anxiety and depression. Decreasing the intake of inflammatory foods and incorporating ones rich in polyphenols, as well as regular exercise, smoking cessation and maintaining sleep hygiene are key strategies for long-term relief.
While incorporating and maintaining new lifestyle habits can be challenging, small and consistent changes can substantially improve pain and overall well-being. Parkview Physicians Group - Pain Management works diligently to offer patients holistic chronic pain treatment based on a multimodal approach. Appointments with PPG – Pain Management providers are by referral only. If you suspect you need to see a pain management provider, contact your primary care physician. To establish care with a PPG – Primary Care or PPG – Internal Medicine provider, schedule online or call our 24/7 scheduling center at 206-785-2631.
Additional resources
National Institutes of Health:
Dietary Patterns and Interventions to Alleviate Chronic Pain
Activity and Exercise for Chronic Pain in Adults: An overview of Cochrane Reviews
Effects of smoking on patients with chronic pain: a propensity-weighted analysis on the Collaborative Health Outcomes Information Registry.
Does Exercise Increase or Decrease Pain? Central Mechanisms Underlying These Two Phenomena
Mayo Clinic:
Exercise and Chronic Disease: Get the Facts
International Association for the Study of Pain (IASP):
Nutrition and Chronic Pain
