Living with chronic pain can significantly increase the risk of relapse due to the dangers of self-medicating. During treatment, you learn to abstain from substances and move forward into recovery. You can learn to live with and accept chronic pain by finding and utilizing the many effective alternatives to pain medication and substance use.
Facing Chronic Pain Without Opioids
Chronic pain can interfere with your quality of life or even your ability to participate in daily activities. When left untreated, chronic pain can cause sleep disturbances, depression, and anxiety, compounding the situation. Because so many people suffer from moderate to severe chronic pain, research continues to look for a safe and effective way to diminish pain without sacrificing safety or quality of life.
When opioid painkillers were developed, some thought they had accomplished the above goal. Opioid medications block pain by attaching proteins called opioid receptors to nerve cells in the brain, spinal cord, and other parts of the body to stop the pain messages sent to the brain, effectively blocking all pain.
Unfortunately, it was soon discovered that opioids are also incredibly addictive and have an extremely high risk of overdose when used beyond the prescribed amount. They also become quickly ineffective at blocking pain when used as prescribed because the body develops a tolerance for them. Therefore, in treatment for any substance use disorder, you must learn to face chronic pain without opioids.
Learning to Abstain From Substances
During detox and treatment for addiction, you begin to learn to abstain from substances. Likewise, it is essential to abstain from all substances when you have chronic pain. Drinking alcohol, for example, can interfere with your sleep cycle, which can worsen your pain. Smoking narrows blood vessels, decreases the blood flow to muscles and organs, and increases pain.
Abstaining from all substances will help in your pain management. In addition to being substance-free, all of the healthy lifestyle choices taught in treatment are also beneficial to managing chronic pain. In this way, learning to abstain from substances goes hand-in-hand with learning to manage chronic pain.
Finding Alternatives to Manage Pain
When in recovery, using substances to treat chronic pain is no longer an option, so you must find alternatives to manage your pain. This plan looks different for each person based on the source of pain, the level of pain, and the preferences and lifestyle of the individual. Your ongoing ability to tolerate pain will also factor in the type of pain management alternatives you find. Sometimes, surgery is an option for those with chronic pain due to an injury. Going through an intense medical experience and the recovery period once may lessen or relieve you of chronic pain long-term, so it may be a worthwhile option.
Discussing your pain management options with your doctor is vital to understanding what is available to you. Being honest with your doctor about the level and frequency of your pain will help them to help find answers for you. If you are not happy with your doctor’s level of concern for your pain or the options they offer you, you may wish to consult with another physician to see if there are other options available for you.
Using Physical Therapy as Pain Management
Physical therapy can be a source of pain management for certain types of chronic pain. Therapists work with you to develop exercises, manipulate and massage muscles and joints, and use heat or cold to help control swelling and pain. Therapists help you during therapy sessions and give you exercises and tips to use at home to help you in between sessions.
Another goal of physical therapy is to help restore strength and condition muscles in affected areas. By addressing the overall health of your physical condition, physical therapy can help promote long-term healing and may be able to lessen future pain by restoring muscle strength and shape.
Exercise to Manage Pain
If you live with chronic pain, exercise may seem like the last thing you want to do. However, exercise has multiple benefits that can help lower chronic pain. One example pertains to endorphins that are released during exercise. They are a natural way to block pain signals and can help provide some genuine relief. Another benefit of training is that it strengthens muscles and can help to prevent further pain from re-injury.
Before beginning any exercise routine, talk to your doctor to determine what is appropriate for you, especially if your pain is from an injury. One of the side effects of chronic pain can be weight gain from inactivity, and exercise can help prevent that. Exercise also lowers your risk of heart disease and helps with circulation and managing your blood sugar levels. Regular exercise can help prevent depression and keep you mentally well despite the pain.
Finding Ways to Distract From Pain
Another way to manage chronic pain is to find ways to distract from the pain. Finding activities that shift your focus away from the pain temporarily or long-term can be beneficial in pain management. Some simple techniques are helpful when you have surges in distress, including:
- Counting backward, starting as high as needed
- Deep breathing or other breathing exercises
- A stress ball or other object to squeeze and manipulate
- Tapping fingers or other physical distraction
- Mental challenges, such as coming up with words for every letter in the alphabet
- Working on puzzles such as crosswords, word finds, or Sudoku
- Journal writing
- Going for a walk
- Listening to music or audiobooks
- Reading
- Drawing, painting, or sculpting
Using Meditation and Relaxation Techniques
Meditation and relaxation techniques can also serve to distract from chronic pain. Techniques such as mindfulness meditation are designed to help draw your attention away from all distractions by using breathing and guided imagery to help you focus on your breath or what is around you in the moment.
Meditation and relaxation techniques have the added benefit of relaxing muscles and relieving tension, which can help lower pain levels. As tension increases in your body, pain increases as well, so if you can find ways to relax your muscles, you can lower your pain level.
Holistic Remedies for Managing Pain
Many people like to rely on western medicine or evidence-based treatments exclusively. However, there are plenty of effective holistic remedies, many of which have been used for thousands of years. While scientists have not taken the time to learn how or why these methods work, they are worth trying when you are in chronic pain and looking for an alternative to medication.
One of the most effective holistic pain remedies is acupuncture. Acupuncture is based on the body’s energy, which flows along paths known as meridians. Pain or illness is believed to be caused by an imbalance of the energy in the body. Tiny stainless steel needles are used to stimulate pressure points along the meridians and restore balance, thus reducing chronic pain. While this can take multiple treatments to be effective, many people find extensive pain relief from acupuncture. For people who are not too keen on the idea of needles, a massage technique called acupressure functions under the same principle in which pressure points on the meridians are stimulated by pushing with fingers. However, this technique is not quite as effective for chronic pain.
Other common holistic remedies for chronic pain include:
- Herbal remedies
- Nutritional supplements
- Massage
- Yoga
- Chiropractic treatment
- Reiki healing
- Special diets
Using Biofeedback
Some pain management methods may seem too good to be true, but there is data to suggest that biofeedback does indeed work. Biofeedback involves wearing various sensors to monitor pulse, body temperature, muscle tension, and even sometimes digestion to hear or see what is going on in your body at different times. As you become more aware of what is going on in your body, you become more able to control what is going on in your body.
With pain management, the idea is to notice what is going on in your body when your pain increases. You then learn to control what is happening to allow your body to self-monitor and self-manage pain. At the very least, you raise your awareness of your body, and if you can learn to control your pain, you have succeeded in finding a technique that works for you.
Seeking Emotional Support
Living with long-term chronic pain can take its toll on you emotionally. You may seek support from social or spiritual leaders who can offer you comfort, guidance, and strength. There is no shame in seeking support through therapy. A therapist can help you get through the difficult days and offer emotional coping mechanisms to help prevent depression or relapse.
One emotional coping mechanism could be to address stress reduction in your life. Learning to remove unnecessary stressors or let go of things that might be creating stress in your life can help reduce your pain. Another coping mechanism could be to remember regular self-care. Making time to do things that bring you joy can help distract you from the pain for a short time each day, give you something to look forward to, and help you maintain your sense of self.
Acceptance of Chronic Pain
Ultimately, as you strive to find ways to manage your pain, accepting that you have the pain can ironically bring you peace. Pain is uncomfortable and has many adverse side effects, so the natural urge is to fight against it. However, fighting against pain can make your condition worse. Fighting chronic pain creates more frustration and emotional distress for you.
Consider the idea of acceptance like you would riding a wave—if you get caught in one, it is best to surrender and go with the flow of the water rather than try to fight against it. Soon, your natural buoyancy will bring you to the surface. The same holds for chronic pain. If you accept and surrender to it, your natural resilience can carry you through rather than spending all of your emotional and physical energy fighting against it.
Living with chronic pain is very difficult and is made more difficult when you cannot take medication to relieve the pain. Seeking alternatives to help you manage the pain, such as physical therapy, exercise, distraction or relaxation techniques, holistic methods, or biofeedback, can help you lessen the amount and frequency you experience. Seeking emotional support and ultimately accepting living with chronic pain will help you find strength. Real Recovery Sober Living in Florida offers men’s sober living homes that are clean and affordable. We offer experience, strength, and hope, and we create an environment with accountability and stability as you rebuild your life in recovery. Our mission is to provide a safe and stable recovery environment with a robust community support system to help men transition successfully into the real world. Don’t hesitate to contact us today at (727) 290-9156 to learn more.
