Chronic Pain Relief Made Simple: Gentle and Positive Strategies

Welcome

Hi there, friend. If you’re reading this, you might know what it’s like to live with chronic pain.

I am Bee from Bee’s Inspired Living Blog and I have had chronic pain since the age of 10.

My story

Describing where my pain is tricky as it can ‘move’ as strange as that sounds.

In general, it is mostly in my knees and feet. But it sometimes affects my legs, hips, back, right side of my jaw and right elbow.

The pain in my feet is different from the pain in my knees.

For a long time, I had a separate diagnosis for my feet, Mitchel’s Disease.

Now we understand it is the same condition. Complex Regional Pain Syndrome.

This is a rare disease and there is no cure. The majority of cases happen after surgery or an injury. In my case, it just started, no one knows why. It’s what’s called Spontaneous CRPS.

You can read my full story here

Why am I here?

I want to share with you healthy and effective ways to manage chronic pain. Hearing those words “There’s nothing more we can do for you” is heartbreaking. No matter how many times you hear it, it always stings. Always a reminder.

However, I want you to know your life isn’t over because you struggle daily with pain. Learning how to cope with pain can help you feel better and live a fuller life.

In this post, I will share with you what works for me. Plus lots of other proven methods of coping with chronic pain, no matter the condition in a safe and non-toxic way.

Movement That Helps, Not Hurts

I’m sure you would agree that walking, Yoga and Swimming are the best choices for exercise for those who suffer from chronic pain.

Use this with pacing and it can change everything.

What’s pacing? Well, I have a whole post on this too that you can check out here.

But in essence, pacing means spreading out or cutting your activities into more bite-sized chunks. This is to reduce the increase in pain in everyday life.

Sounds simple enough right?

Yep, that’s what I thought at first too. That and I don’t need to pace, I’m coping fine as I am.

I was wrong.

Please know that pacing alone won’t magically make it all better. It does make a huge difference along with all the other tips I’m about to give you in this post.

I got sidetracked, so let’s get back to exercise.

While it may seem odd, exercise can play an important role in managing chronic pain.

Regular physical activity gives several benefits, including:

Improved circulation: This improves blood flow to affected areas. Helps with healing and reducing stiffness.

Strengthened muscles: Helps support joints and reduce the strain on painful areas.

Better mood: Releases endorphins, which are natural pain relievers and mood boosters.

Increased flexibility: Maintains range of motion in joints, preventing further injury.

All great things. But when we are in pain we often are unsure if we are doing more damage. Or if it will cause a flare-up and a ton of other worries, right?

In my case, I am not doing any actual damage so it is safe to exercise in a safe way for me. Please check with your consultant or doctor first.

You are the expert on you.

Top Tip:

Start slow. You may be able to do 30 seconds or maybe 30 minutes. You can always build up. If you don’t feel up to doing any other exercise, a few stretches can help loosen stiffness.

The Power of Rest and Relaxation

Even resting can be tricky when you have chronic pain. I am always getting told I don’t rest enough. Have I mentioned I am a home-educating mum of 2 and one on the way?

So any parent will know having young kids means little rest time. However, I do practice meditation daily.

Whatever your views on meditation, give it a try and then let me know if you have changed your mind. Especially when using it to help reduce pain.

Meditation is a simple way to calm my mind and help my body feel better. 

This can be from 2 minutes to 20 minutes.

I have a post all about using meditation for pain but for now, I will give you the highlights.

Step 1 is finding a quiet spot if possible. Don’t stress about making it silent, it’s just somewhere you can focus.

Step 2 is finding a comfortable position. Sit on a chair, on the floor, or even lay down. Make sure you find a position that feels good for you.

Step 3 is closing your eyes and breathing. Closing my eyes helps me focus. You don’t need to do this if it doesn’t feel comfortable for you.

As I take deep breaths, I imagine the pain leaving my body with every breath out.

Step 4 is focusing only on one thing. By focusing on just one thing, we can push away thoughts about the pain.

Step 5 is using your imagination. Imagine your pain melting away.

I imagine the pain as a dark cloud in my body. 

With each breath out, I see the cloud getting smaller and smaller. 

I imagine it melting away, leaving only a warm, comfortable feeling behind. 

Step 6 is staying calm. Meditation takes time, and that’s okay. The key is to be patient and gentle with ourselves.

Step 6 is finishing slowly. When I’m ready to finish, I slowly open my eyes and take a few more deep breaths. 

I take a moment to notice how my body feels. 

To learn this method I use in detail please check out my post on it here.

The power of our breath really is our biggest weapon in fighting pain. It really has helped me hugely in dealing with flare-ups.

Food as Fuel

I’m not going to go into this too much because there is a lot to cover.

That being said pay attention to what you eat and drink as you may notice your symptoms increase.

If you do, try reducing or cutting them from your diet. Don’t forget to keep a journal so you can communicate this with your consultant or doctor too.

I have used herbal medicines. Ashwagandha and Lions Mane.

Unfortunately, it didn’t make a huge difference for me but it may work for you and your condition. It’s always worth trying and of course, check with your doctor first.

Non-Toxic Tools and Techniques

• Heat and cold therapy: Heating pads and ice packs as lifesavers. These can be inexpensive too.
• Essential oils: Lavender for relaxation, peppermint for headaches. Please check with your doctor before using.
• Journaling: I have made a pain and symptom tracker initially for me to use. Others became interested and wanted to use it too, so I decided to sell it. You can check that out here.

Building a Support System

Even though chronic illnesses can be tough on relationships and families, there are things we can do to help each other.

Talk Openly: Communication is key.

I can’t stress how important this really is.

Being open and honest can help everyone understand each other better.

Be Patient: Pain can make us feel frustrated or tired, but it’s important to be patient with yourself and others.

Remember that everyone is doing their best, even when things are hard.

Spend Quality Time Together: Even if you can’t do all the things you used to do, find new ways to spend time together.

You could watch a movie, play a board game, or simply sit and talk.

What matters most is being together.

Seek Help: Sometimes, it helps to talk to a therapist or counsellor. Someone who can help you and your family cope with the challenges of chronic pain.

Support groups can also be helpful. They give you a chance to connect with others who understand what you’re going through.

There are support groups for family members too.

Take Breaks: It’s okay to take breaks when you need them.

If you’re in pain, let your family know you need some time to rest.

Family members should also take time for themselves to recharge.

Don’t forget if there is a young career in the family, they can get support too.

Staying Positive

You have heard it all before, just as I have.

“Stay positive” or “Get better soon”

People are only trying to help and more often than not they do not understand the condition you have. So that is their best effort in helping.

With that, practising gratitude helps heaps. This keeps us emotionally balanced and in turn, leads to lower pain levels and self-compassion.

Don’t forget in times of flare-ups to use distractions. If you don’t have one I urge you to create a flare-up kit. You can find out more about creating one here.

Books, puzzles, music or movies to help take your mind off the pain.

I love a good film, always adding books in, and playing Wii games with my girls if I can. 

Distractions are probably the most important part of a flare-up kit for me.

Make a list and see what works for you.

Make sure to celebrate small victories with a glass of wine or your fave snack. Maybe it’s a pain-free hour or a great night’s sleep.

Bee’s Final Thoughts: You’re Not Alone

Living with chronic pain isn’t easy, but it doesn’t have to take over your life. There are still great things happening in your life. We just have to practice gratitude and self-compassion.

I am here and I can support you. I know what it is like to be in constant pain. You are not alone.

Try one small step today. As I said before, start small and build on it, don’t rush, it only leads to more pain.

I love hearing from you so please share what works for you in the comments or drop me a message on my blog. I’d love to learn from you too.

Thanks for reading