10 Daily Habits for Managing Pain and Improving Your Quality of Life

Living with chronic pain can be challenging, but by developing daily habits for managing pain, you may improve your overall quality of life. Incorporating small positive changes into your life can make a big difference.

In this blog post, we will explore ten effective daily habits that can help you to better manage pain. These habits, backed by scientific research, aim to empower you with practical strategies to manage pain and enhance your well-being.

1. Practice Mindfulness Meditation

Scientific studies have shown that mindfulness meditation can significantly improve one’s ability to cope with pain (1, 2).

Set aside a few minutes each day to engage in mindfulness practices, focusing on your breath and observing your thoughts and sensations without judgment. This practice can help cultivate a sense of calm and reduce stress, ultimately aiding in pain management.

2. Engage in Regular Exercise

Physical activity is crucial for managing chronic pain. Exercise releases endorphins, which act as natural pain relievers (3). It also can help strengthen your muscles, and improve flexibility and circulation.

Aim for moderate-intensity exercises, such as walking, swimming, or cycling, for about 30 minutes a day. Choosing low-impact activities, like tai chi or yoga, can help you avoid injury and stay committed. Consult with a healthcare professional or physiotherapist to develop an exercise routine that suits your specific needs and limitations.

3. Prioritize Healthy Sleep Habits

Sleep issues are common among people with chronic pain and can worsen pain symptoms. Create a sleep-friendly environment by minimizing distractions, maintaining a comfortable temperature, and avoiding stimulating activities before bedtime. Take time each night to ensure that you are practicing excellent sleep hygiene. If sleep problems persist, consult a sleep specialist (4).

If you are interested in establishing better sleep habits to help with managing pain, then consider checking out our free Sleep and Chronic Pain course.

4. Practice Stress Management Techniques

Chronic pain and stress exponentially impact each other. Naturally, chronic pain causes stress; however, stress can intensify pain perception. Engage in stress-reducing activities like deep breathing exercises, progressive muscle relaxation, or hobbies you enjoy.

Further, consider incorporating mind-body exercises like yoga or tai chi into your routine, as they have been shown to improve pain symptoms and release stress (5)(6).

5. Follow a Balanced Diet

Proper nutrition plays a vital role in managing chronic pain. Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet to support overall health and reduce inflammation. Omega-3 fatty acids, found in fatty fish like salmon, have anti-inflammatory properties and may help alleviate pain (7). Consult a registered dietitian to develop a personalized nutrition plan that addresses your specific needs.

If you are interested in nutrition for chronic pain, we offer a free online course that explores how to make healthier dietary choices.

6. Establish Regular Sleep and Wake Times

Maintaining a consistent sleep schedule can help regulate your body’s internal clock and improve sleep quality. Try to go to bed and wake up at the same time each day, even on weekends. This regularity can improve sleep efficiency and contribute to a more restful night’s sleep (8).

7. Practice Relaxation Techniques Daily for Managing Pain

Relaxation techniques, such as progressive muscle relaxation, guided imagery, or deep breathing exercises, can help reduce muscle tension, ease pain, and promote overall relaxation. Dedicate time each day to engage in these techniques, either through guided audio recordings or attending relaxation classes (9).

8. Utilize Heat and Cold Therapy

Heat and cold therapies can provide temporary relief for localized pain. Applying a heating pad or taking a warm bath can help relax muscles and alleviate stiffness. Cold packs or ice massages, on the other hand, can numb the area and reduce inflammation. Experiment with both heat and cold therapies to determine which works best for your specific pain condition. Then, incorporate it into your existing habits. For example, you can ice your knees as you eat breakfast or use a heat pad while watching television (10).

9. Seek Support from Others

Connecting with individuals who understand what you’re going through can provide immense emotional support. Join support groups, either in-person or online, where you can share experiences, gain insights, and learn coping strategies from others living with chronic pain. Peer support has been shown to improve psychological well-being and enhance pain management (11).

10. Create Daily Self-Care Habits

Taking care of your overall well-being is essential for managing chronic pain. Engage in activities that bring you joy and help you relax, such as reading, listening to music, or spending time in nature. Prioritize self-care by setting boundaries, practicing self-compassion, and seeking professional help when needed.

Conclusion

Incorporating these ten daily habits into your routine can make a significant difference in managing chronic pain; thus, improving your quality of life. However, it’s essential to consult with your healthcare team for personalized advice and guidance based on your specific condition.

References:

[(1)] – Kabat-Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General Hospital Psychiatry, 4(1), 33-47.

[(2)] – Zeidan, F., Gordon, N. S., Merchant, J., & Goolkasian, P. (2010). The effects of brief mindfulness meditation training on experimentally induced pain. The Journal of Pain, 11(3), 199-209.

[(3)] – Dishman, R. K., Nakamura, Y., Garcia, M. E., Thompson, R. W., Dunn, A. L., & Blair, S. N. (2000). Heart rate variability, trait anxiety, and perceived stress among physically fit individuals. International Journal of Psychophysiology, 37(2), 121-133.

[(4)] – Finan, P. H., Goodin, B. R., & Smith, M. T. (2013). The association of sleep and pain: An update and a path forward. The Journal of Pain, 14(12), 1539-1552.

[(5)] – Cramer, H., Lauche, R., Haller, H., & Dobos, G. (2012). Mindfulness-based stress reduction for low back pain: A systematic review. BMC Complementary and Alternative Medicine, 12(1), 162.

[(6)] – Wang, C., Schmid, C. H., Rones, R., Kalish, R., Yinh, J., Goldenberg, D. L., … & McAlindon, T. (2010). A randomized trial of tai chi for fibromyalgia. New England Journal of Medicine, 363(8), 743-754.

[(7)] – Calder, P. C. (2013). Omega-3 fatty acids and inflammatory processes: From molecules to man. Biochemical Society Transactions, 41(6), 1472-1475.

[(8)] – Baron, K. G., Reid, K. J., Kern, A. S., & Zee, P. C. (2011). Role of sleep timing in caloric intake and BMI. Obesity, 19(7), 1374-1381.

[(9)] – Grant, J. A., Courtemanche, J., & Rainville, P. (2011). A non-elaborative mental stance and decoupling of executive and pain-related cortices predicts low pain sensitivity in Zen meditators. Pain, 152(1), 150-156.

[(10)] – French, S. D., Cameron, M., & Walker, B. F. (2006). Superficial heat or cold for low back pain. The Cochrane Database of Systematic Reviews, 1.

[(11)] – Eccleston, C., Fisher, E., Thomas, K. H., Hearn, L., & Derry, S. (2019). Interventions for the reduction of prescribed opioid use in chronic non-cancer pain. Cochrane Database of Systematic Reviews, 9.