By Dr. Gina Marino

Wondering what to do about your chronic pain? These tips can help.

As a chronic pain sufferer, you’ve probably discovered a few strategies that make your pain more bearable. Unfortunately, some of these practices could actually be worsening your symptoms. In addition to visiting your chiropractor regularly, following these do’s and don’ts will help you manage your pain.

Do: Bring on the Heat

Heat, whether from a heating pad, hot tub, or warm bath or shower, offers an effective way to ease muscle pain. Tight muscles and tissues loosen when they’re warm. Heat also increases blood flow, reduces stiffness, and relieves stress.

Don’t: Overdo It

It's not easy to change your habits if you're used to working long hours or exercising vigorously a few times a week. Unfortunately, things must change when you develop chronic pain. Sitting at work for hours strains your joints and causes muscles and tissues to tighten. Ignoring pain when you exercise can lead to painful flare-ups or even worsen your condition.

Frequent stretching breaks throughout the day will reduce pain and keep muscles and tissues loose and flexible. Chronic pain doesn't have to prevent you from exercising, but it may mean you need to choose forms of exercise that are easier on the joints, like walking and swimming.

Do: Be Aware of Your Triggers

Like most people with chronic pain, you probably have a few triggers that worsen your pain. Sitting in a chair without adequate lumbar support could aggravate your aching back, while using your digital devices might intensify your neck pain. If you know your triggers, you can make a few modifications to prevent painful flare-ups.

A new ergonomic office chair or lumbar support pillow could reduce or prevent back pain. If neck pain is a problem, hold digital devices at eye level, choose chairs that offer neck support, and take short breaks every hour.

Don’t: Skimp on Sleep

Without enough sleep, you’re bound to feel tense and irritable, which can affect the way you perceive and manage pain. Sleep also offers several important benefits for your body. It’s essential for tissue repair, may improve immune system functioning, and is important for learning, according to the Division of Sleep Medicine at Harvard University.

Do: Try Massage

Is massage part of your self-care routine? This hands-on therapy offers many benefits, including relieving tight muscles and tissues, improving flexibility, and reducing stress. Stretching and kneading muscles can ease pain, stop spasms, and enhance your range of motion. Massage also promotes relaxation by releasing endorphins, helping to alleviate tension in your neck, shoulders and back—common areas affected by stress. Whether performed by a licensed therapist or as a self-care practice at home, massage is a valuable addition to your wellness toolkit.

Do: Meditate

Meditation not only relieves stress but also offers pain-relief benefits. The practice has been shown to reduce pain intensity and unpleasantness, according to a research review published in the Annals of the New York Academy of Sciences in 2016. 

Don’t: Rely Solely on Medication

Over-the-counter and prescription medications offer temporary relief of pain and inflammation. Unfortunately, the pain often returns as soon as the drug wears off. Medications can also produce unpleasant side effects and may even become addictive in some cases. 

Do: See Your Chiropractor

Your chiropractor offers treatments designed to keep your pain under control. Whether you've been in pain for just a few months or have struggled with chronic pain for years, spinal manipulation, massage, soft tissue mobilization, traction, flexion-distraction, and other therapies offer effective relief for many types of chronic pain.

Dr. Gina Marino is the founder of the Center for the Alignment of Body, Mind & Spirit located at 2213 Wantagh Ave., Wantagh, NY. She offers gentle chiropractic care, reiki, lifestyle and nutritional advice. For more information, call 516-221-3500 or visit Align-Me.com.