10 tips to help cope with persistent pain

Learn more about pain.

Understanding how ongoing pain differs from acute pain (pain that comes and goes) can give you the confidence to explore other ways of managing it. Try looking at the links below to increase your knowledge.

Re-start activity and movement

When we experience pain it often stops us from doing the activities we might enjoy and we might move differently, sit differently and stand differently in an effort to be more comfortable. Often this leads to what we call deconditioning, where movement is decreased, joints are stiff, muscles aren’t as strong as they once were and sensations are altered. Starting to get the body moving again, improving body awareness and re-establishing a sense of confidence may be difficult at first. Chronic and persistent pain are most often NOT associated with an injury or tissue damage, even if it began with an injury. People find that they become fearful of movement (and increasing pain) and that this then increases avoidance of movement and expectation of pain. Starting to move well again is very important in order to return to the things we enjoy and value.

Relaxed breathing.

Concentrating on your breathing when you're in pain can help. When the pain is intense it's very easy to start taking shallow, rapid breaths, which can make you feel dizzy, anxious or panicked. Instead, breathe slowly and deeply. This will help you to feel more in control and keep you relaxed and prevent any muscle tension or anxiety from making your pain experience worse.

Distract yourself.

Shift your attention on to something else so the pain is not the only thing on your mind into an activity that you enjoy or find stimulating. Many hobbies, are possible even when your mobility is restricted. Watch a film or enjoy music, be kind to yourself.

Keep in touch with friends and family.

Do not let pain mean that you lose contact with people. Keeping in touch with friends and family is good for your health and can help you feel much better. Try shorter visits, maybe more often, and if you cannot get out to visit people, phone a friend, invite a family member round for a tea or have a chat with your neighbour.

Take a course.

Self-management courses are free NHS-based training programmes for people who live with long-term chronic conditions such as arthritis and diabetes to develop new skills to manage their condition (and any related pain) better on a day-to-day basis.

Education Programmes for Patients (EPP Cymru) - What is EPP Cymru? (wales.nhs.uk)

Things that may help with your sleep.

Many people with long-term pain find it difficult to sleep at night. But it's important to try to stick to a normal sleep routine so you've got the best chance of sleeping through the night.

Sleep deprivation can also make pain worse. Go to bed at the same time each evening, and get up at a regular time in the morning and avoid taking naps in the day.

Read The-Good-Night-Guide.pdf (sleepcouncil.org.uk)

Relax to help cope with pain

Practising relaxation techniques regularly can help to reduce persistent pain.

There are many types of relaxation techniques, varying from breathing exercises to types of meditation.

Worry Free - Drifting Clouds Meditation - YouTube

Set some goals.

This will give you something to work towards. Achievement is motivating and improves feelings of self-esteem.

footstep 4 - Setting goals - Ten Footsteps to Living Well with Pain (livewellwithpain.co.uk)

Learn how to manage your activity.

Do not push yourself too hard on some days only to suffer for it the next.

footstep 3 - Pacing - Ten Footsteps to Living Well with Pain (livewellwithpain.co.uk)