Introduction: Thirty years ago I began my journey as a physiotherapist in Calgary. My goal from day one was to help people reclaim their lives from the grips of chronic pain. Over the decades I’ve seen thousands of patients at my clinic. Each one of them had a unique story but the common thread was the toll that chronic pain took on their quality of life. I’ve dedicated my career to putting an end to chronic pain. With the right approach my patients can manage and even overcome chronic pain. In this blog, I’ll share five lifestyle tweaks that I’ve found to be incredibly effective in helping my patients live pain-free lives.
1. Maintain a Balanced Diet
It might surprise you but what you eat on a daily basis can significantly impact your pain levels. A balanced diet that is rich in anti-inflammatory foods can be a game-changer for those with chronic pain. For instance omega-3 fatty acids found in foods like salmon or walnuts are known to reduce inflammation and joint stiffness. This can be helpful for people with conditions like arthritis. Cutting down on sugar intake can also make a big change in how your body fuels itself and feels.
2. Get Adequate Rest
Rest is often overlooked but it’s so important for managing chronic pain. Seriously, I cannot stress this enough. When your body is tired your body is more prone to inflammation, injury and irritation, which can increase your chronic pain flare ups. Ensuring you get enough sleep each night is essential for reducing fatigue and allowing your body to heal. Aim for 8 hours, no less, no more.
I recall working with a woman who had been dealing with chronic neck pain. She tried everything from chiro to pills and yet her pain persisted. After discussing her routine, we realized that her lack of sleep was a significant contributor to her pain. By making sleep a priority, doing a couple physio exercises a day, building healthy sleep habits (like avoiding screens)—she saw a noticeable decrease in her pain levels. It’s a simple change, but one that can have an enormous impact on how you manage chronic pain.
3. Exercise Regularly
When you’re in pain the last thing most people might want to do is exercise. However, regular physical activity is one of the best ways to manage certain chronic pain. Exercise releases endorphins. Think of this as your body’s natural mood elevators that help combat feelings of depression and frustration that often go hand in hand with chronic pain conditions like arthritis or fibromyalgia.
I remember a 45-year-old woman who came to me with chronic shoulder pain from an old sports injury. Despite taking medications, she still felt something was missing. After encouraging her to start physiotherapy and do some regular exercises, her transformation was incredible. Three months later, she was like a new person, full of energy and in a lot less pain. Regular exercise, granted it is done correctly, can be a powerful tool in your pain management arsenal.
4. Try Relaxation Techniques
Stress and chronic pain often go hand in hand. That is why it is so important to manage your stress. This can significantly reduce your chronic pain levels. Relaxation techniques such as meditation, breathing exercises, and mindfulness can make a big difference and shift your focus away from pain and onto positive thoughts. It sounds cheesy but it’s incredibly effective.
5. Seek Help from a Professional
Sometimes chronic pain requires more than lifestyle changes. Knowing when to seek help from a qualified medical professional like a physiotherapist can be a game changer. A physiotherapist can provide tailored exercises, pain reielf and stretches. They also will provide you with additional support and understanding for dealing with chronic pain.
For example, I recently worked with a 33-year-old woman who had been suffering from severe chronic lower back pain. Traditional treatments, like chiropractic therapy were not doing anything. After consulting with our physiotherapy team and following the exercises and stretches prescribed by a physiotherapist, she began to see significant improvements. Seeking professional help can make all the difference in managing and reducing chronic pain.
Conclusion: A Movement Towards Wellness
If I could start a movement it would be one that encourages physical activity and movement. Movement is medicine! Physical activity is not just about staying fit; it’s about taking control of your health and your life. Chronic pain doesn’t have to define you or control your life. With the right lifestyle changes and professional support you can manage your pain and go back to living life the way you want to!
