We all know the frustration of waking up with a pounding headache, or the throbbing sensation of stubbing your toe. It’s painful! And while we might hate these feelings, they serve a vital purpose in letting our body know that there’s an issue we need to address. Pain associated with injury or illness usually goes away with treatment or on its own, however sometimes pain can be stubborn. But what do you do when your pain doesn’t go away?
In recognition of Pain Awareness Month, we’ve put together a list of 6 key facts and tips you ought to know about lasting pain (and how to deal with it!) If you’re looking for back pain relief, neck pain relief, knee pain relief or any kind of relief, read on to see which treatment options you can add into your healing journey based on chronic pain statistics and research.
In this article, we’ll explore:
– What is pain?
– What is chronic pain?
– 6 Pain facts you ought to know
What is Pain?
Did you know pain is the #1 reason people seek medical attention?
As you may know from personal experience, pain’s a displeasing or uncomfortable sensation that’s a result of an injury, illness, or inflammation. There are several types of pain that you can experience including:
- Sharp
- Intense
- Dull
- Constant
- Intermittent
- Throbbing
- Steady
- Pounding
When an injury occurs, pain receptors send electrical impulses up your spinal cord and to your brain. Once your brain processes the signal, it sends a response back to the site of pain and triggers your muscles to contract.
What is Chronic Pain?
While everyone experiences acute pain at some point in their lives, many people suffer from what’s known as “chronic pain.” Pain is classified as chronic if it meets one or more of the following criteria:
– Lasts longer than 3 months
– Persists longer than 1 month after the injury or cause has been resolved
– Recurs on and off over the course of months or even years
– Is associated with a chronic condition such as arthritis, cancer, fibromyalgia or an injury that fails to heal
When pain becomes chronic, nerve fibers can become overstimulated and more sensitive, a process known as “sensitization.” This amplifies the pain, making mild discomfort feel more intense and prolonged.
6 Facts You Ought to Know About Pain
1. Gender Difference with Chronic Pain 👫
Research shows that women tend to have higher rates of chronic pain compared to men (at 21% vs. 19%). Specifically, the International Association for the Study of Pain reports that women experience a higher incidence of migraine headaches, osteoarthritis rheumatoid arthritis, irritable bowel syndrome, chronic pelvic pain, and more.
A 2021 systematic analysis from the Global Burden of Disease Study highlights that biological factors like gender significantly influence how illnesses and diseases affect individuals.
Although there has been more gender specific research in recent years, most of the historical medical research has focused primarily on men. This means the research has often neglected female-specific needs beyond reproductive health. As a result, some treatment options may not be as effective for women compared to men.
The study highlights the importance of conducting research tailored to both men and women, acknowledging their distinct biological differences. When researching remedies and treatment options for your condition, it can be beneficial to use filters like gender or age group to ensure that your results are tailored to your specific biological needs
2. Perspective Affects Pain 🧠
A study published in the 2017 journal Neural Plasticity found that 85% of individuals experiencing chronic pain also reported symptoms of depression. This connection often arises because chronic pain restricts daily activities and social interactions, leading to pain-induced depression. Unfortunately, research shows that depression can, in turn, worsen that same pain.
Monoamine neurotransmitters, such as serotonin and dopamine, are key to managing both chronic pain and depression. Low levels of these neurotransmitters can lead to depression and make pain worse and harder to control.
Pain and depression create a vicious cycle, where each condition amplifies the other, significantly impacting both physical and mental well-being. In an effort to decrease your levels of depression, consider taking moments for yourself to reset. This can include writing a journal entry or taking a break to read.
The Mayo Clinic reports that mindful movement can release endorphins in your brain which are known as the ‘happy’ neurotransmitters. Taking even a five minute break to complete a simple exercise or stretch can help you reset as well as boost your mood.
3. Stress and Pain
Dealing with a chronic illness alongside everyday stress may feel extremely overwhelming and daunting for many people. However, managing your stress is an important part of healing as stress can actually worsen your symptoms.
When under a lot of stress, the body releases a hormone called cortisol. Prolonged high levels of cortisol can lead to inflammation, which intensifies pain. Additionally, stress causes muscles to tense up, potentially leading to other forms of chronic pain, such as headaches, joint pain, and anxiety.
Managing stress with breathing exercises, meditation or even taking a light walk can help calm your mind and distract you from the added stress for even just a moment.
4. Sleep and Pain💤
Getting enough sleep is essential for managing pain, but if you’re living with chronic pain — you know all too well how challenging it can be to get the rest you need. In a study examining the relationship between chronic pain and sleep, researchers found that 67-88% of people with chronic pain also reported having trouble sleeping.
Rest is essential for healing physical injuries and managing pain in areas like the back, knees, neck, and joints. Sleep acts as a vital reset mechanism, aiding in the recovery of existing injuries.
If you’re struggling to get a good night’s rest as a result of your pain, consider drinking chamomile tea before bed or taking a low dose of melatonin (1-3 mg) to help you enjoy better sleep.
5. Diet and Pain 🥬
Believe it or not, your diet can have a significant impact on your pain levels. Inflammation, a major cause of pain, occurs when tissues are damaged, triggering pain receptors to alert your brain and increasing blood flow to the affected area. While inflammation is a normal part of healing, persistent inflammation isn’t and can lead to ongoing pain.
Although anti-inflammatory diets may not cure your chronic pain, research has shown that these diets can help reduce pain, inflammation and even cardiovascular diseases. One example of an anti-inflammatory diet is the Mediterranean diet, which has been shown to reduce cardiovascular disease risks by 72%.
Some anti-inflammatory foods included in the Mediterranean Diet are:
– turmeric
– berries
– legumes
– whole grains
– leafy greens
– nuts
– olive oil
6. NSAIDs and Pain💊
If you or someone you love is living with chronic pain, you’re probably very familiar with non-steroidal anti-inflammatory drugs (NSAIDs). While NSAIDs can be effective in reducing pain and inflammation, long-term use may lead to gastrointestinal issues, kidney problems, and cardiovascular disorders.
Additionally, some individuals with chronic pain find that NSAIDs are insufficient for their needs and require stronger options. In these cases, opioids are often prescribed – which can provide significant pain relief but carry a risk of addiction.
For those seeking alternatives to NSAIDs and opioids, holistic options are available. These include energy healing, light exercise, anti-inflammatory topicals, and a diet rich in anti-inflammatory foods.
Exploring these alternatives can offer effective pain management without the risks associated with long-term medication use.
Pain’s a complex issue that can affect many aspects of life. Factors like gender differences, mental health, stress, sleep, diet, and medication all play crucial roles in effectively managing pain.
As we recognize Pain Awareness Month, we encourage you to explore which treatment approaches work best for you in order to limit your pain and allow you to live your life.💚
