Daily life
Chronic pain self-management programs help people stay active and function better
Living well with chronic pain usually takes several strategies used together, and your own active role matters [1][2]. Treatment may not get rid of chronic pain, but it can help with your symptoms [3].
Key points
- Chronic pain lasts longer than three months or past normal healing time, and it affects about one in five U.S. adults [4][1].
- A combination of therapies reduces pain more than relying on a single treatment [1].
- People who actively take part in managing their pain are more likely to succeed than those who rely only on others [2].
- Lack of sleep, low physical activity and emotional symptoms all influence chronic pain [2].
- Pain that is interfering with your daily life is a reason to see a healthcare provider [1].
Chronic pain self-management works best as a combination of strategies
No single approach fits everyone. When the cause of pain cannot be fixed, a combination of medicines, therapies and lifestyle changes is described as the most effective approach [1]. Research shows that combining therapies reduces pain more than relying on one treatment alone [1].
Treatment may not get rid of chronic pain, but it can help with your symptoms [3]. Taking an active part helps too. Patients who are engaged in their own pain management are more likely to succeed than those who rely totally on others [2].
Reviews of self-management in older adults found gains that go beyond lower pain. They include more confidence in managing pain, healthier habits and better function, so quality of life can improve despite pain [2]. Online and in-person programs showed similar results [2].
What to expect
It may take time and several different therapies before you find the approach that works for you, and how well a treatment works varies from person to person [1].
Lack of sleep and low activity and stress all influence chronic pain
Lack of sleep, low physical activity and emotional symptoms such as stress and anxiety all influence chronic pain [2]. These are practical areas to pay attention to in daily life.
- Movement: Self-management approaches for chronic pain encourage gradual exposure to natural movements and physical activity [2].
- Sleep: Chronic pain may be accompanied by disturbed sleep, anxiety and depression [4].
- Stress: Mood and stress can make chronic pain worse [3].
- Weight and smoking: Extra weight puts pressure on joints, and smoking may increase pain sensitivity in general [1].
Pain can also come with difficulty moving around [4].
Cognitive behavioral therapy can help lower pain intensity and improve physical function
Psychological approaches are a core part of self-management. They give you skills you can use in primary care, in other health care settings and at home [5].
| Approach | What the evidence shows |
|---|---|
| Cognitive behavioral therapy | The prevailing psychological treatment for chronic pain. It is helpful in decreasing pain intensity and improving physical functioning [4]. |
| Mindfulness-based stress reduction | Linked to a small improvement in chronic low-back pain. A clinical guideline lists it as an option for chronic low-back pain [4]. |
| Music | Can reduce self-reported pain and depression symptoms. Effects were greater when the patient chose the music [4]. |
| Group and acceptance-based therapies | Listed among psychological therapies for pain, including group therapy and acceptance and commitment therapy [1]. |
Even approaches with good safety records are not risk-free for everyone. Your health and circumstances, such as pregnancy, may affect safety [4]. Natural does not always mean safe, and some dietary supplements may have side effects or interact with medications [4].
Your care team adjusts the pain management plan with you
Your pain management plan is more likely to work if you work closely with your provider or team and adjust the plan as your needs change [1]. Providers typically start with conservative therapies before trying riskier ones [1].
- Describe your pain. Providers want to know how intense it is on a scale of 0 to 10 [1].
- Share your context. Tell them about stress or anxiety in your life, past illnesses or surgeries, and any chronic conditions [1].
- Expect tests when the cause is unclear. Your provider may order blood tests or other medical tests [1][3].
- Talk through each option. Discuss the benefits, possible risks and side effects of each treatment [1].
- Review and adjust. Plans change as your needs change [1].
Older adults may underreport pain because they believe it is a natural part of aging or fear addiction to medicine [2]. Taking many medicines at once also brings the possibility of drug interactions and side effects [2].
Workplace programs support people with chronic pain who want to keep working
A review of studies on chronic pain and returning to work found several helpful strategies. These were teams of different professionals, individualized therapy plans with the worker taking an active part, employer involvement and changes to the workplace [6].
The review also found that pain has physical, psychological and social sides, so the work environment strongly influences how well self-management works [6].
When to get care
Acute pain tells you that an injury or problem may need care
Pain that starts suddenly is called acute pain. It lets you know you may be injured or have a problem you need to take care of [3].
Acute pain usually goes away when the cause is treated or healed, but sometimes it becomes chronic pain [3].
If you have had a traumatic injury, you are more likely to develop chronic pain [1].
Pain that is interfering with your daily life is a reason to see a healthcare provider [1].
If you think you may have a medical emergency in the United States, call 911 or go to the nearest emergency room.
Sources
- Chronic Pain: What It Is, Symptoms, Treatment & Management my.clevelandclinic.org
- Chronic Pain Self-Management Strategies for Older Adults: An Integrative Review Life (Basel, Switzerland)
- Chronic Pain medlineplus.gov
- Chronic Pain and Complementary Health Approaches: Usefulness and Safety nccih.nih.gov
- Opportunities for chronic pain self-management: core psychological principles and neurobiological underpinnings Lancet (London, England)
- Chronic pain self-management during the return to work process: an integrative review Ciencia & saude coletiva
Not medical advice. This page is general education written from the sources above. It cannot diagnose a condition or replace a licensed clinician who knows your history. If you may be having an emergency, call your local emergency number or go to the nearest emergency department.