Why Pain Saps Energy and What to Do About it

I hear time & time again from patients that as they begin to feel pain relief, they find they have so much more time & energy.  Being pain-free allows them to sleep better at night, go back to exercising & be able to return to doing the things that they love.
 
The truth is pain, while often not serious, can sap energy and be difficult to manage because the brain is sending constant messages that something is wrong.
 
Sadly, for most of us, no one has told us what to do to get relief. 

Cortisone & muscle relaxers offer temporary, and sometimes necessary relief.  However, they don’t treat the underlying problem.
 
To do this, it’s important to understand how pain develops and why it can persist long after our bodies have healed from an injury.
 
We experience pain when special nerve endings called nociceptors detect harmful stimuli and send electrical signals to the central nervous system.  There are 3 types of nociceptors that respond to three types of harmful stimuli:

• thermal receptors respond to extreme temperatures
• mechanical receptors respond to pressure or mechanical injury
• chemical receptors respond to changes in tissues caused by inflammation or tissue damage

The brain interprets these signals & warns the body of danger.  This is the body’s first line of defense and is extremely necessary. 

Unfortunately, when pain goes on for a long time it causes the nervous system to be overly sensitized.  All kinds of sensations are recognized as threats, creating a feedback loop that perpetuates pain even if there is nothing fundamentally wrong & no immediate danger.
 
It’s not clear to many of my patients why this is happening, making the situation even more frustrating. 
 
And pain, unlike more serious diseases such as heart disease, kidney disease and cancer, is often unrelenting.  Nerve endings continue to send signals to the brain, sometimes after the injury has healed.
 
Ideally, we figure out what is causing the pain & with the help of acupuncture, craniosacral therapy & simple adjustments to posture, as well as some gentle movements, the body heals & the pain goes away.  I see this happening over and over again.  But honestly, particularly with chronic conditions, this takes time.
 
What to do in the moment, when there is real discomfort?
 
I recommend these strategies from the 
Mayo Clinic’s website
4(26.7%)
:
 

• “Practice breathing exercises.
  Inhale slowly through the nose, allow your lungs and belly to expand, then exhale slowly through your mouth and nose.
• Get moving.
  Work with a physical or occupational therapist on appropriate 
  exercises
  4(26.7%)
   to gradually retrain your body. Incorporate a gentle stretching program into your routine, such as 
  yoga
  4(26.7%)
   or tai chi.
• Participate in meaningful activities.
  The body's natural, feel-good chemicals, called endorphins, are activated by exercise, relaxation techniques and enjoyable experiences. Set aside time each day for a simple activity that is calming or brings you joy.
• Engage in mindfulness.
  Meditation does not have to be fancy or complicated. Allow yourself to 
  focus on the present
  0(0%)
   moment, letting go of any interpretation or judgment. To start, try paying attention to one sensory input at a time, such as hearing or vision.
• Use moderation and pacing.
  Set realistic goals and start by doing one-third of what you think you can do. For more difficult tasks, try setting a timer to remind yourself to take a break.
• Practice good sleep habits.
  Establish regular bed and wake times. Use your bed for 
  sleep
  0(0%)
   and sex only. Do not spend your day there.
• Eliminate unhelpful substances.
  Smoking restricts blood flow, which prevents healing. Alcohol creates nerve damage over time.
• Treat related conditions.
  Cognitive behavioral therapy with a licensed mental health professional helps decrease symptoms of depression, anxiety, and other mental and physical health concerns.
• Stay connected to your support system
  While it's important to take time for yourself, having family and friends that care about you is important. Although you may want to be left alone during bouts of chronic pain, lean in to support from others.”

I also recommend:

• Experiment with an anti-inflammatory diet.
  The medical field agrees that sugar & processed foods cause inflammation in the body that increases pain. I often work with patients to eliminate these foods.
• Make sure that you have the right desk chair, mattress & pillow.
  These effect the muscles in the body.  I've seen patients get great results by choosing chairs & beds that offer appropriate support.
• Limit screen time.
  This is important for two reasons.
  • Often when we're scrolling on our phones or looking at our computers we're in postures that are hard on the body.  Last year after I was in the hospital for my kidney transplant surgery, I spent just four days looking at my phone non-stop.  It caused intense shoulder pain that took a few weeks to resolve.
  • Our brains need a chance to rest. Phones & computers can interfere with this process.
• Be gentle & forgiving with yourself.
  You didn't intentional cause yourself to be in pain.  Most likely you're not an acupuncturist or physical therapist.  You haven't received years of training in body mechanics, physiology or neurology.
• Don't give up hope.
  Know that myself & other health professionals truly want to help.  Often there are fairly simple solutions for pain relief, even if you haven't found them yet.  Please don't give up hope.

Feel free to reach out to me for a free consultationif you are looking for a way to get pain relief.
 
With you on your journey towards health!