Most patients think that doctors never hurt. Is not true. I’ve lived with pain every day for the past 40 years, so I know a thing or two about what I’m saying. Not that I never take pain relievers, but tylenol or an occasional advil is all about pain relievers, but tylenol or an occasional advil.
Does that mean that my pain is not worth anything stronger? I do not believe it. But I would say that my attitude towards pain is different from many of my patients. For me, it’s just a part of life. Many older adults would say the same.
But in 20 years as a family physician, I have met thousands of people who view pain differently. For them, pain is something to be avoided at all costs. The fear of pain is a big problem for them. Also, many people spend too much time resenting that life is not fair. Get over! You will be much happier.
Pain is not just about a physical problem. It is shaded by our emotions, energy level or degree of happiness. If the underlying problem cannot be remedied, controlling for other factors will help you find ways to cope with the pain without resorting to addictive drugs.
Here are 5 proven tips that have helped me and my patients deal with ongoing pain.
1. Get enough rest. The pain is usually cumulative. If you can nip it in the bud, your body can reset itself to a lower level of discomfort. I learned a long time ago that I am not a person who can live on 4 hours of sleep. It is counterproductive for me to even try. Although every now and then I go with 5 or 6, for the most part I need to have 7 to 8 hours a night to function at the best. Sometimes this means taking a nap. A night’s rest helps the body recover from the stresses of life and gravity, but afternoon naps also stimulate the body in a number of ways. They help muscles relax and temporarily relieve pressure on joints and parts of the body that are subject to the compressive effects of gravity. A nap can refresh the mind, allowing a person to tackle a job with renewed energy. Also, as the body falls asleep, chemicals (endorphins and others) are released that are natural muscle relaxants and pain relievers. You don’t have to get a lot of sleep for this to happen (20 minutes will do), but you do need to get at least a little sleep.
2. Do things that make you happy. I love music and lead a choir, which requires standing continuously for two hours. Now, if I had to wait in line that long for a roller coaster, I would find myself in terrible torment. I hate wasting time, especially over something I don’t want to do much of in the first place. But as long as I dedicate myself to my music, the pain will be at bay. Of course, I can collapse in my seat afterward, but an activity that engages your mind in a positive way will not only take your mind off your discomfort, it will also help release endorphins.
3. Use bandages and supports. Pain relievers aren’t the only answer to swollen limbs, back pain, and sore joints. In fact, pain is our friend. It tells us that our body requires maintenance or TLC. Sometimes taking pain relievers just hides the problem, like a fresh coat of paint over a mold-stained basement. In fact, pain relievers can disguise a problem, allowing you to be more active than your body can tolerate, resulting in additional damage. However, knowing how active you should be can be a fine line, a good question to discuss with your doctor. However, little or no harm will result from the use of splints, ACE bandages, compression stockings, or back supports that relieve some of the stress-related strain on an injured body part.
4. Be careful how you sleep. A pillow under the knees can relieve low back strain for a person who sleeps on their back. A flatter pillow can relieve neck tension for a tummy sleeper. A pillow between the knees can decrease pain related to the knees, hips, or lower back. A carpal tunnel splint can keep your wrist in an anatomical position so you don’t wake up to a sore hand.
5. Find a comfortable exercise. For many people with back problems or arthritis, swimming is the best answer. For others, walking 20 minutes a day helps maintain enough flexibility to decrease joint pain. A little exercise helps almost all physical problems, however, too much can make the condition worse. It is really up to the patient to determine what is best, although their doctor, chiropractor or physical therapist can offer guidance and advice. For example, I’m sure I have torn cartilage in my knee, but it usually doesn’t bother me. I can walk for 25 minutes without problems, but after 35 minutes it starts to hurt. However, it actually feels better if I walk every day than if I rest it all the time. My back feels better if I do a little weeding, however 10 seconds of pulling my 70 pounds. goldendoodle in the car can kill me for days. Know your body, its tolerances and limits, and stay away from the causes of pain.
In short, get up with a smile, try to keep it up all day, get a good night’s rest, don’t strain unnecessarily, and remember: going to bed early, getting up early makes a man healthy, rich and wise.
Copyright 2010 Cynthia J. Koelker, MD