Chronic pain, a persistent and often debilitating condition, affects millions of people worldwide. When chronic pain becomes too much, it can drastically reduce the quality of life, impacting both physical and mental health.
This blog post will explore the causes of chronic pain, signs, symptoms, and various treatment options when chronic pain becomes too much, including alternative treatments such as brain retraining.
At re-origin, we provide self-directed brain retraining techniques to those suffering from chronic illness, including chronic pain. Learn more about the re-origin program here.
How is Chronic Pain Defined?
Chronic pain is defined as pain that persists for more than three months beyond the usual course of an acute injury or illness.1 Unlike acute pain (pain lasting less than 3 months), which serves as a warning signal of injury or physical illness, chronic pain persists and can occur without a clear underlying cause. It often results from an initial injury or a medical condition but can also develop without any obvious trigger.
What Are Signs and Symptoms of Chronic Pain?
Chronic pain manifests in various forms, including muscle pain, joint pain, nerve pain, and pain from injuries. Common signs and symptoms include:
- Persistent pain that lasts beyond the usual recovery period
- Sensations of burning, shooting, or stabbing pain
- Stiffness or decreased range of motion
- Fatigue or sleep disturbances
- Anxiety or depression2
Risk Factors for Chronic Pain
Chronic pain is a multifaceted condition influenced by various risk factors, ranging from biological to psychological to social components, including but not limited to:
- Genetic Predisposition3
- Previous Injuries or Surgeries1
- Concurrent Chronic Diseases4
- Stress and Mental Health Disorders5
- Catastrophic Thinking6
- Socioeconomic Status7
- Work Environment8
- Lack of Social Support4
- Physical Inactivity9
- Poor Nutrition10
- Smoking Tobacco2
By identifying and addressing these risk factors, individuals and healthcare providers can better manage and prevent chronic pain, improving overall health and quality of life.
What Does Constant Pain Do to a Person?
Constant chronic pain affects every aspect of a person’s life. It can lead to a decline in physical health, mental wellness, and overall quality of life. The ongoing pain can disrupt daily activities, causing people to withdraw from social interactions and activities they once enjoyed. The persistent discomfort also affects a person’s mental health, leading to conditions like depression and anxiety. Moreover, chronic pain can cause changes in the central nervous system, making the body more sensitive to pain signals.3
How Do You Deal with Severe Chronic Pain?
Medication
Medications are often the first line of defense against severe chronic pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can help relieve pain and reduce inflammation. For more severe pain, doctors may prescribe opioid pain medications, though these come with a risk of dependency and other side effects. Other options include antidepressants and anticonvulsants, which can be effective for neuropathic pain.8
Luckily, there are alternative treatments to taking medication. Many of them can be used in conjunction with medication or even be a substitute for medication.
Alternative Treatments For When Chronic Pain Becomes Too Much
Brain Retraining
Brain retraining techniques, such as neurofeedback and cognitive-behavioral therapy (CBT), are designed to alter the way the brain processes pain signals. These approaches leverage the brain’s neuroplasticity—the ability of the brain to reorganize itself by forming new neural connections throughout life. This capability is critical in managing chronic pain, as it can help “rewire” the brain to perceive pain differently.
Neuroplasticity and Pain Management
Neuroplasticity plays a crucial role in pain management. Chronic pain can cause the brain and spinal cord to become overly sensitive to pain signals, a process known as central sensitization.11 This means that the brain begins to perceive heightened sensations of pain to a small stimulus, or even in the absence of a painful stimulus altogether. Brain retraining techniques aim to counteract this process by promoting neuroplastic changes that decrease the brain’s sensitivity to pain.
Self-Directed Brain Retraining
Self-directed brain retraining uses the power of the brain to change the way you think about your pain. When a painful stimulus arises, you can pause, identify how you respond, and make a conscious effort to respond in a different way. By learning to change your response, you can reduce your brain’s perception of pain. Research has shown that brain retraining can help treat chronic pain, particularly in conditions like fibromyalgia and migraine.12
Mechanisms of Brain Retraining
Brain retraining techniques work by promoting positive neuroplastic changes in the brain. For example, CBT can help reduce the activity of the pain matrix—a network of brain regions involved in processing pain—thereby decreasing pain perception.13 Neurofeedback, on the other hand, can help normalize brainwave patterns associated with pain, leading to a reduction in pain symptoms.
Lifestyle Changes
Lifestyle changes are crucial for managing chronic pain. Implementing regular physical activity, dietary adjustments, and stress reduction techniques can significantly improve the quality of daily life for individuals experiencing chronic pain.
Regular Physical Activity
Engaging in regular physical activity, such as gentle yoga, tai chi, and walking, offers multiple benefits for those suffering from chronic pain. Physical activity helps improve flexibility and strength, which can reduce pain symptoms by supporting the body’s structures and reducing the strain on muscles and joints.9
In addition, exercise releases endorphins, which are natural painkillers produced by the body, enhancing overall well-being and reducing the perception of pain.14
Dietary Changes
A healthy diet plays a vital role in managing chronic pain. Consuming anti-inflammatory foods, such as fruits, vegetables, whole grains, nuts, and fatty fish, can help reduce inflammation in the body, which is often a contributing factor to chronic pain.10 Omega-3 fatty acids, found in fish oil, have been shown to reduce joint pain and stiffness in conditions such as rheumatoid arthritis.15 Avoiding processed foods, sugars, and trans fats can also minimize inflammation and support overall health.
Stress Reduction Techniques
Stress reduction techniques, including deep breathing, mindfulness, and relaxation, are essential for alleviating chronic pain. Chronic stress can exacerbate pain by increasing muscle tension and activating the body’s stress response.5 Techniques such as deep breathing and mindfulness promote relaxation, reduce muscle tension, and help calm the nervous system, leading to decreased pain perception.16 Regular practice of these techniques can improve mental health by reducing anxiety and depression associated with chronic pain.
Behavioral Medicine and Physical Therapy
Behavioral medicine approaches, such as CBT and talk therapy, address the psychological factors contributing to chronic pain. These therapies help patients develop coping strategies and reduce pain-related stress. CBT has been shown to reduce pain severity and improve psychological well-being in individuals with chronic pain conditions.17
Physical therapy exercises tailored to individual needs can improve mobility and strength, helping to relieve pain. Techniques such as transcutaneous electrical nerve stimulation (TENS) and trigger point injections may also be used to manage pain.7
Can You Live a Full Life with Chronic Pain?
Living with chronic pain is challenging, but it is possible to lead a fulfilling life. Effective pain management, including a combination of medical treatments, lifestyle changes, and alternative therapies, can help individuals manage chronic pain and improve their quality of life. Seeking support from pain management specialists, physical therapists, and mental health professionals can make a significant difference.
Chronic pain requires a comprehensive approach to treatment. By understanding the condition and exploring various treatment options, individuals can find relief and improve their overall well-being.
At re-origin, we have helped hundreds of people rewire their brains to better manage chronic pain. By harnessing the power of neuroplasticity, brain retraining can help “retrain” the brain to perceive and experience chronic pain differently, leading to lasting relief and improved quality of life. Learn more about the re-origin program here.
