Taking control of chronic pain

Chronic pain can often be caused by an initial injury, such as a fall or sprain, and it’s thought that ongoing pain may persist as a result of the nerves being damaged.

But in some cases, people experience chronic pain without injury, and the exact cause of this isn’t well understood.

One in 5 Australians aged 45 or over lives with chronic pain.¹ If you’re one of them, you’ll know it can impact every aspect of your life, including your work, relationships, sleep, social life and mental health. People with chronic pain can also be misunderstood or dismissed, which means they may not get the care they need.

Understanding chronic pain and how your pain system can become overprotective (known as pain sensitisation), is an essential first step to managing your pain.

Never ignore acute pain when you feel it. If you have sudden pain, whether from an injury, strain or unexplained reason, see a doctor or healthcare provider as soon as possible.

Early assessment and treatment can help prevent acute pain from becoming chronic pain.

Once you have been diagnosed with chronic pain, it’s best managed collaboratively by a team of health professionals. This might include doctors, physiotherapists, exercise physiologists, psychologists and more.

Treatment approaches can mean more than just medication, and may incorporate pain education, counselling, exercise and other lifestyle changes. Your healthcare team will recommend the most appropriate treatments for you, and this will differ from person to person.

Once any physical injuries are either treated or ruled out, your doctor may offer medication for your pain, including non-steroidal anti-inflammatory drugs (NSAIDs), antidepressants and in some cases, opioids.

The specific drugs and their dosages are determined by a doctor based on the type and severity of pain, as well as individual patient factors.

Your doctor may also refer you to a specialist pain management clinic or to other allied health professionals who can help manage pain, such as a physiotherapist or psychologist.

Feeling that you are a key part of managing your pain can be a huge help. Eating a healthy diet, staying active wherever possible, getting enough sleep and connecting with friends and loved ones can all influence your pain and help improve your quality of life.

When you’re in pain, moving your body is often the last thing you want to do, but exercise strengthens your muscles, bones and joints, which can help to relieve pain.

Walking, stretching and doing aerobic exercise at a comfortable level will make you feel better, keep you mobile and improve your mood. Planning your day in small steps (called pacing) can help build activity. If you need help with an exercise program, talk to a physiotherapist or exercise physiologist.

Comfort foods such as biscuits and savoury snacks might be just what you feel like when you’re in pain. But foods that are high in sugar and fat are not only short on nutrients, they’re also considered inflammatory, which may worsen your pain if you overindulge.

Stock your pantry and fridge with fruit and vegetables, wholegrains, nuts, seeds and legumes, and include a source of omega-3 fats such as oily fish, walnuts, canola oil, chia seeds and flaxseeds. These are anti-inflammatory foods and may help relieve your pain.

Hot and cold therapies have been used for many years to treat pain and reduce swelling, and many people find them helpful for chronic pain.

Ice is typically used for acute or recent injuries, while heat relief is used for muscular and chronic pain. But that’s not set in stone. Try an ice pack or a heat pad and see which affords relief for your particular pain. Alternating warm and cold therapies may also help.

How sensitive you are to your pain can change depending on what’s happening in your life. Feeling fearful, anxious and depressed is understandable when you’re in pain, but these emotions can amplify pain through their effect on your central nervous system.

Anything that calms your nervous system will also help with pain. This includes activities such as meditation, yoga and breathwork, and connecting to friends, family and colleagues.

Let your loved ones know what you’re going through, and don’t be afraid to ask for help with daily tasks that become difficult. Support groups for people living with chronic pain can also help provide a network of encouragement. Need extra help? A pain psychologist can give you tools to help you manage your pain, such as cognitive behaviour therapy and other pain management techniques.

Chronic Pain Australia hosts an online forum to connect people living with chronic pain. There are also resources and information for people, their carers and their families.

Musculoskeletal Australia offers support and information for those living with conditions such as chronic back pain and arthritis.

Pain Australia has up-to-date information on medication, legislation and healthcare reforms on treating pain in Australia.

Pain Management Network enables you to develop skills and knowledge in the self-management of your pain in partnership with your healthcare providers. It also includes a dedicated youth channel.

More Good Days provides evidence-based and low-risk digital programs to help people with persistent pain.

Tame the Beast provides education on retraining your pain system to reduce persistent pain.