Managing chronic pain

I have one thing that is always present in my day-to-day life – pain.

Chronic pain is identified as pain that lasts longer than 12 weeks despite medication or medical treatment. Every day I work with my chronic pain, and every day it’s at a different degree.

My chronic pain journey began at the age of 11. I still remember the day, sitting in the chilly doctor’s office, and my doctor diagnosing me with Juvenile Arthritis in both of my hands. At that time, it was very rare to hear of children living with arthritis, as many people associated arthritis with older adults.

If it ever came up in conversation, I would sometimes hear: “You are way too young to have arthritis” or “You don’t look to be in pain”. At school, there would be days when it would be painful to write with a pencil or hold a heavy book for long periods of a time, but I would try to keep my pain to myself, give my hands and wrists a simple massage and push through the rest of my day.

Fast forward to today, my body has osteoarthritis, bursitis, sciatica and spinal degeneration. Every once in a while, I still hear the echoes of people saying I’m too young or not looking to be in pain. The thing with pain is that everyone wears it differently.

Even though we can’t always change a diagnosis, there are ways that we can work with chronic pain and I would like to share with you how I manage my pain on a daily basis.

Pain is a powerful teacher. I have learned over the years that your body is always sending you messages and it’s up to us to listen to what our body is trying to say. I always think of the famous Cherokee Proverb: “Pay attention to whispers so we won’t have to listen to the screams.”

Take a moment to reflect on what your body needs right now. What is it telling you?

Identifying and becoming aware of our triggers of pain is also helpful in pain management. There are many items that can bring on or even escalate pain. The most common are: stress, changes in weather, over-exerting yourself, not getting enough exercise, injury, other ailments, dehydration and even diet. Even though we can’t always control all of our triggers — such as weather — we can find solutions and make better choices, such as with diet and exercise.

It can be hard to be motivated to move your body when in pain, but movement can in fact be key in working with chronic pain. My Rheumatologist often says: “Motion is lotion” and “If you don’t move it, you lose it.”

Movement doesn’t have to be strenuous. Even small movements can ease up tightness, tension and bring a sense of freedom in your body. There are plenty of gentle options that you can do. Stretching, walking and yoga are my personal favourites.

Make sure that whatever activity you choose to do, if the pain is feeling worse than before, your body is letting you know it’s too much, and you should take a break. Always check in with your trusted medical professional if there are changes or concerns with your pain.

I created a list of ways I can manage my pain. You can always add/adjust to your personal list at any time. It’s nice to have a reference and reminder of things we can do for ourselves.

My list includes: movement or exercise, having an Epsom salt bath, taking a nap, spending time with my dog, finding a welcome distraction like creating a craft or working on a project, gardening, writing, applying a heating pad, meditation, connecting with friends and family, getting fresh air, reading, learning something new, going for a massage and drinking more water.

I have come to realize that in my journey with pain there have been some positive outcomes. My pain has allowed me to become more in touch with myself and the needs of my body. It has also shaped me into the person that I am today.

It has allowed me to have a deeper connection, compassion and understanding for others dealing with chronic pain.

Even though my pain is constant, I do have the power to create ease for myself and my body. And you do too.