Top tips for managing chronic pain and fatigue
Have a go at getting yourself into a routine.
It can be very difficult to have any kind of a daily routine when you have chronic pain. You may find that your pain is pretty much in control of what and how much you do. If you can begin to develop a routine, this may help you to regain control over your lifestyle. Maybe use a diary to plan your daily activities. For example, perhaps you could set yourself a goal to walk a short distance every morning. Your body is likely to get used to this repetition and it is the beginning of a routine. Or have a go at getting up at the same time each morning – whether you have had a good night’s sleep or not. This will help create a daily routine. Having a routine may also help you sleep better at night and may help to reduce catnapping during the day.
Do some gentle stretches each morning
Before you get out of bed in the morning roll on to your back and gently stretch out your arms, back and legs. As you relax again, breathe out slowly and allow the stiffness to flow out of your body. People with chronic pain may find that they are especially painful and stiff when they get out of bed. Relaxed stretching movements done everyday may help you to loosen up a bit.
Set priorities and realistic goals
With limited energy, mobility and confidence it is important to look at what matters in your life. Ask yourself what you want. Decide what would be helpful for you in your present situation rather than what have been your priorities in the past. Are you telling yourself that ‘I should be doing this’ or ‘I must finish that’ or ‘I ought to have done that’? If you are, it is likely you are pushing yourself and trying to do things as you have always done them. You won’t be able to do everything you used to do, so make a plan of what you can do reasonably easily and what you want to do.
Avoid staying in one position for long periods
Remind yourself to change your position and your daily activities regularly. Change position every 10 to 15 minutes so that you don’t stiffen up and make your symptoms worse.
Break up your daily activities into manageable portions.
Break your daily tasks and chores into smaller more manageable steps that you do more easily taking rest breaks in between each step. This is called pacing, and it can help you manage your pain better by not pushing yourself, overdoing and aggravating your pain. Pacing can help you to complete your daily activities more comfortably.
Make time for yourself each day and give yourself a treat.
It is important to value yourself even though your life has changed and you are restricted in what you can do. Acknowledge your achievements and reward yourself with something you enjoy.
Keep a record of your medication
Do you take your pain medication at set times or when your symptoms are worse? Does the medication reduce your pain? Keep a record of when you take it and how effective it is. You may find that pain killers are not doing their job, or that the side effects are greater than the benefits.
Treat yourself with respect
You have the right to treat yourself with respect, to say ‘no’ without guilt and to accept yourself as you are. Have a go at looking after yourself as you would look after a good friend.
Take a look at the stresses and strains in your life
Make a list of stresses in your life. There will be some that you can do nothing about. Cross them off the list. Look at the remainder and put them in order of importance. Have a go at coping with the little stresses first. This may well help you to feel less overwhelmed by anxiety and worry. Relaxation practice can also reduce stress – see next suggestion!
Have a go at some relaxation practice.
Relaxation skills can be very useful for people with chronic pain. There are a number of ways to lean to relax, using tapes, music, meditation or aromatherapy oils, for example. Prepare yourself for relaxation. Arrange some ‘time out’ each day to listen to music, have a scented bath, relax with a crossword or just listen to your breathing.
You may also like to practise being relaxed when you are going about your everyday business. If you find you get tense when you are shopping, for example, take time to relax your shoulders and arms and breathe calmly.
Look at the amount of caffeine you drink
Coffee and tea may be keeping you awake at night. Have a go at reducing the amount of tea and coffee that you have in the evening. A milky drink before bed can help improve sleep. You may find it helpful to replace some coffee or tea with water, juice or squash.
Have a look at the reading list on this website
‘Coping successfully with Pain’ by Nevill Shone has been written from a patient’s perspective by a chronic pain patient, and is an account of his experience on a pain management programme. ‘Managing Your Pain’ by Mike Nicholas looks at the structure and content of a pain management programme, and may be useful in helping you get a feel for what we do at Bronllys.
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Last updated:
22/08/2007
