Do’s and Don’ts if You Have Chronic Pain

Chronic pain is a condition that creeps into everyday life and can fundamentally change it. It affects mood, sleep, performance, and even the ability to enjoy simple things. Many people spend years searching for ways to alleviate the pain, but not all methods help. Some habits can even worsen the condition.

To understand what to do and what to avoid, it's important to understand the nature of chronic pain. It's not just temporary discomfort, but a long-term condition in which the nervous system seems to be stuck in a state of pain. Therefore, the approach needs to be comprehensive.

1. Do - Listen to your body
Many people are used to enduring pain and ignoring their body's signals. Chronic pain, however, will not go away on its own. On the contrary, it's important to listen to your body's signals. Your body is the best indicator that something is wrong.

If the pain intensifies with certain movements, activities, or postures, don't ignore these signs. They will help your doctor quickly identify the cause and choose the right treatment. Moreover, listening to your body allows you to develop a gentler and more adaptable lifestyle. If you are concerned about your condition, you can search for "chronic pain management doctors near me" for proper diagnosis and treatment.

2. Don’t– Avoiding movement
One of the most common mistakes is avoiding movement altogether. Many people are afraid to move for fear of increased pain. However, prolonged inactivity doesn't heal; it worsens the condition. Muscles weaken, joints become less flexible, and the nervous system reacts even more strongly to every stimulus.

Indeed, we're not talking about strenuous workouts or weight training here. Gentle movement, stretching exercises, therapeutic exercises, and walks – all of these help to alleviate pain and keep the body moving. It's important not to overdo it and to choose a moderate pace.

3. Do – Seek professional help
Self-medication is a common mistake that only delays the healing process. With chronic pain, it's crucial to consult a qualified specialist: a neurologist, orthopedist, physical therapist, rheumatologist, or pain specialist.

Only a professional can determine the true cause of the pain: inflammation, muscle tension, nerve damage, spinal cord changes, or stress. A well-developed treatment plan may include medication, physical therapy, massage, manual therapy, corrective exercises, and other methods.

4. Don’t – Ignore stress
Stress can worsen chronic pain just as much as physical causes. Constant tension increases the level of stress hormones, making the nervous system more sensitive. As a result, the pain is felt more intensely and lasts longer.

That's why it's so important to reduce stress. Breathing exercises, relaxation techniques, yoga, meditation, or talking to a psychologist can help. Sometimes reducing inner tension is the key to pain relief.

5. Do – Improve your sleep quality
Poor sleep and chronic pain are closely linked. Lack of sleep intensifies pain, and the pain itself disrupts restful sleep. It's a vicious cycle.

To break this cycle, good sleep hygiene is essential:
- Go to bed and wake up at the same time every day
- Avoid electronic devices for 1–1.5 hours before bedtime
- Create a dark and quiet environment in your bedroom
- Choose a comfortable mattress and pillow
- Avoid heavy meals in the evening

Good sleep helps the nervous system recover, thereby reducing pain signals.

6. Don’t – Overuse of painkillers
While painkillers may provide temporary relief, they don't address the underlying cause of the pain. Moreover, some medications can lead to addiction or even worsen pain if taken long-term. Medication should only be taken as prescribed by a doctor and as part of a comprehensive treatment plan, not as the sole method of pain management.