HOW TO COPE WITH CHRONIC PAIN

Millions of us suffer with ongoing pain, and it can keep us from enjoying life, seeing our friends and even working. Luckily, experts agree there’s plenty you can do to ease the ouch – here’s our guide to saying goodbye to soreness, strain and discomfort

Had an achy back, niggly H shoulder or troublesome knee for a while? Are you just putting up with it, taking painkillers and trying not to make a fuss? Then you’re one of the 26 million people in the UK suffering with chronic pain. Acute pain comes and goes, but chronic pain persists for more than 12 weeks, or longer than the healing time should take, and it bothers almost half the population.

“People think something like policeman’s heel [where your heel is tender when you put your weight on it], or a shoulder tendon impingement [where your shoulder hurts when you put your hand up to comb your hair] is a minor thing they shouldn’t bother their doctor with, but these things can go on for months and if it stops somebody enjoying their life, they need help”, says Dr Hilary Jones. “By the time most people finally go to the GP, a lot of damage has been done.”

As well as specific pain and injuries, people also suffer with things like fibromyalgia and chronic fatigue. “With those conditions, muscles all over the body feel tired”, explains Dr Hilary. “Your sleep is affected, your mood can be low and it impacts your quality of life.”

If you’re always in pain, it can be hard to enjoy life, seeing friends and family can feel like a big effort and your world can shrink – but it doesn’t have to be that way. There’s plenty you can do to feel like yourself again.

UNDERSTAND WHAT’S WRONG

It sounds obvious, but as most of us avoid our GP, we’re not getting a proper diagnosis. You need to understand why you have pain to be able to treat it, so ask your doctor to refer you to a specialist pain clinic. “Take low back pain as an example – for some it’s muscle strain, for others it’s a slipped disc, but for most it’s ligament or facet joint inflammation”, says Dr Hilary. “Each of those would need to be treated in a different way. Only when you know the cause can you target the treatment properly.”

KEEP MOVING

It’s easy to worry about twinges and shooting pains and decide it’s better to limit movement, but that’s the worst thing you can do! “The body is designed to move”, says Dr Hilary. “If you have osteoarthritis, getting your joints moving stops them being so stiff; if it’s low back pain, not moving will make your muscles waste away, so your spine will be less supported.”

Dr Attam Singh, Pain Consultant at London Pain Clinic, agrees, “The days of bed rest for chronic pain are long gone. It is essential to maintain as active a lifestyle as possible, because being active ensures that the tissues causing pain receive the necessary nutrients to function properly.” It’s also a good distraction from your brain-joint connection and being active – including brisk walking – helps your body release feel-good endorphins and motivation-boosting dopamine, too.

STRETCH AND EXERCISE

Joints and tendons can stiffen and that makes pain worse, so find an activity that works for you, and build up gently. “If you have pain in a weight-bearing joint like a hip or a knee, hydrotherapy is great because you’re weightless in the water

but you’re using all the muscles in the body without straining the joints”, says Dr Hilary. “If you have knee pain, concentrate on the upper body for a while until it settles down.” Regular stretching is also a must. “Stretching muscles regularly eases pressure and tension and makes you less likely to tear muscle fibres, it’s good for flexibility, and it protects your body.” There are lots of ideas for stretches on the NHS website. Yoga or Pilates classes can also help.

STICK AT THE DAY JOB

Evidence shows that people with chronic pain who stay in work cope better than those who don’t, so keep working, but make your boss or HR department aware of your pain. “Your employer can ensure that your work station is appropriately positioned, they may be able to give you sufficient breaks to allow you to stretch and they could station you in a more suitable role aimed at reducing the effect of pain on your work”, says Dr Singh.

“You might be temporarily out of action, but it’s really important to carry on”, agrees Dr Hilary. “Don’t let yourself be defined by the pain in your knee or your back – you are an entire body made up of 206 skeletal bones and umpteen muscles and most of those are still working, so keep them active and keep going to work as a distraction.”

STAY SOCIAL

If you suffer from cluster headaches, cocktails with the girls would be a major trigger, but rather than saying no, adapt how you meet them. Would a juice and some shopping be better? “It’s important to keep up with your social circle, that’s what life’s all about”, says Dr Hilary. “Try not to make your pain the centre of the conversation, either. Get out there and be you, don’t let pain take over.”

GIVE TREATMENTS A TRY

“There are lots of different things you can try”, says Dr Hilary. “Acupuncture is good, hydrotherapy is very helpful, sports massage can ease pain, yoga and Pilates increase flexibility, and hypnosis can be very useful, too. Acti-sound is a new device that uses intense therapeutic ultrasound to treat painful injuries. It’s good for superficial pain, so things like tendonitis, runner’s knee, sore hips, elbows, heels and shoulders – ask your doctor about it. In terms of supplements, glucosamine and Chondroitin have evidence behind them, as do omega-3s and cod liver oil. For joints, try magnesium and extract of Boswellia.”

SLEEP TIGHT – EVERY NIGHT

Lots of research has shown that pain is worse among poor sleepers. “It’s not so much the time you spend asleep, it’s the quality of the sleep you have, so you should wake up feeling refreshed and energised, because it’s during sleep that your body regenerates and repairs”, explains Dr Hilary.

“Forget the old myth that your mattress needs to be hard – that’s rubbish, it should be comfortable. If you have to get a special pillow or a neck support, invest in one – it’s worth it. If pain is keeping you awake, see someone, because that’s a clear sign you need medical help. If you can get comfortable, you’re more likely to recover quickly, too.”

‘By the time most people visit the GP, a lot of damage has been done’