Coping with musculoskeletal pain
Pain can affect every aspect of your life. It is especially true when your job requires you to be on your feet for extended periods. Chronic pain can challenge or change the activities you choose to do outside of work, it can alter the thoughts you have, and it can even affect your sleep patterns.
Musculoskeletal (MSK) disorders are generally defined as injuries or pain in the human musculoskeletal system, including the joints, ligaments, muscles, nerves, tendons and structures that support limbs, neck and back. The disability and chronic pain driven by many MSK conditions may underlie the development of mental health concerns, such as depression or anxiety. Additionally, many symptoms of mental health disorders can also intensify the symptoms of an MSK disorder.
Physical and mental health are closely related to your overall wellbeing. When out of alignment, this can create a vicious cycle that can worsen the symptoms of disorders such as depression, which in turn can increase feelings of pain. Mental health counselors can help you manage your pain by viewing it differently and developing coping skills so that you can feel more in control of your situation.
Changing your mindset
Your daily routine plays a crucial role in managing pain. You can make several positive lifestyle changes to help you with pain management.
Recognize stress triggers. Create a list of things that cause you stress. Consider each part of your life, including work, home, relationships or poor health habits. Analyze the list and consider ways to minimize or eliminate those triggers. For example:
If you feel rushed each morning, think about how you might better prepare the evening before to make your mornings go more smoothly.
If you feel stressed due to having too many obligations on your schedule, prioritize and decide which tasks can be eliminated. Learn to say “no.”
Watch what you eat and drink. Eating a healthy diet and maintaining a healthy weight can help improve health. Be cautious about eating heavy meals and fluids before bed, which might keep you awake or wake you up at night. Caffeine, alcohol and nicotine can also interfere with your sleep.
Meditation. Tension and stress can intensify your pain, so relaxation techniques may be helpful. Breathing exercises, progressive muscle relaxation, visual imagery, meditation and mindfulness can help you center yourself and approach your day with a more balanced mindset.
Stay physically active. Physical activity can help bring relief to physical pain. Aerobic exercises use your large muscle groups and raise your heart rate, releasing endorphins, the feel-good chemicals acting as your body’s natural painkillers. If you have pain from an injury, recent surgery, a physical disability or a chronic condition such as osteoporosis, it’s best to work with a physical therapist or exercise physiologist to be sure you can exercise safely and avoid further injury.
Support groups. Find community support groups with members facing similar situations so that you can share your concerns, find common ground, and learn effective coping strategies. While there is no cure for many forms of chronic pain, you can learn new ways to participate more fully in life despite your pain.