Chronic pain is a condition that can have a negative impact on your overall health and quality of life. It is commonly defined as a constant or intermittent pain that lasts more than 12 weeks and can be caused by an injury, disease, or medical condition. Unfortunately, a study found that the burden of chronic pain is escalating worldwide, with chronic pain conditions as some of the top causes of disability.
Chronic pain can make it difficult to work, sleep, and enjoy activities you once loved. As a result, it can lead to depression or anxiety. Fortunately, while it can be difficult to treat, there are ways to prevent it from developing. Here are four tips to help you prevent chronic pain:
- Manage your stress
When you’re stressed, your body releases cortisol and adrenaline, which raises your heart rate and blood pressure. This can trigger inflammation in the body, which in turn, increases sensitivity to pain. So if you want to prevent chronic pain, it’s crucial to manage stress levels. To do so, try taking time each day to decompress. You might find that walking in nature improves your mood and makes you feel calmer. You can also go for a massage or practice meditation. Even just a few minutes of daily relaxation can help you prevent the debilitating effects of chronic pain.
- Practise proper posture
One of the easiest ways to avoid chronic pain is to practise proper posture. By doing this, you’re lessening the tension in your body and reducing your risk of injuries. To start, take a look at your working environment—the way you work can have positive effects on your posture. By alternating between sitting and standing while working, your spine gets aligned properly. To this end, ergonomic accessories and furnishings such as standing desk converters can help you activate more muscles, reduce discomfort from sitting, and increase blood flow and circulation. Combining this setup with posture-correcting footwear helps apply less strain on joints and decrease the risk of developing chronic pain.
- Get quality sleep
Quality sleep is another key to preventing chronic pain. When you get the recommended eight hours of sleep each day, your body responds by repairing blood vessels, balancing your hormones, and fighting infections. When you’re not getting quality sleep, your body can’t properly manage its stress response system. This can lead to higher levels of inflammation and make it harder for your body to heal from injuries or illnesses. To reap the benefits of a good night’s rest, make your bedroom conducive for sleeping by investing in a good quality-mattress that provides adequate spine and muscle support. Also, try to avoid caffeine later in the day, and take a warm bath before bedtime to relax any tension in your muscles before heading to bed.
- Participate in low-intensity exercise
If you want to prevent chronic pain, don’t let yourself get out of shape. Gentle exercises such as walking and tai-chi can improve your flexibility and balance, decrease inflammation, and relax your joints. Engaging in low-intensity activities such as yoga can prevent chronic pain or even reverse its effects on the brain, such as anxiety and depression. These movements do not just prevent the development of lasting pain but also improve overall health by increasing lung capacity and blood flow. By reducing your fatigue and increasing energy levels, exercise can keep your body strong and resilient.
Chronic pain is a serious condition that can have devastating effects on a person’s quality of life. With the prevalence of chronic pain increasing, it’s vital to know how to prevent it from occurring in the first place.
Post specially submitted to fitasia.sg
Submitted by: JBeanland
If you are interested in learning more about injury and pain management, we are excited to be hosting four amazing courses on this topic in the coming months:
1- Rehab Express by Rehab Trainer with Filipe Pereira (Portugal)on Wednesday 22 February 2023
2- Rehab Essentials by Rehab Trainer with Chris Mallac (Australia) on Friday, Saturday and Sunday 3-4-5 March 2023
4- Movement and Performance Therapy Specialist by Rehab-U with Mai-Linh Dovan (Canada) on Friday, Saturday and Sunday 31-1-2 March/April 2022