4 Lifestyle Changes for Long-Term Pain Management
Leave a CommentLiving with chronic pain can feel overwhelming. Whether it’s lingering back pain, joint stiffness, or widespread discomfort, it often interferes with the things you love like work, hobbies, and time with family. While physical therapy is an important part of treatment, it’s only one piece of the puzzle. Making key lifestyle changes can significantly reduce your pain and improve your quality of life.
Here are four lifestyle changes I often recommend to my patients managing chronic pain:
1. Move More—Even a Little Bit Helps
When you’re in pain, it’s tempting to rest and avoid movement. But too much rest can actually make things worse by causing your muscles to weaken and your joints to stiffen.
Start small. Gentle, consistent movement like walking, stretching, or swimming can help reduce pain, improve mobility, and boost your energy. As physical therapists, we help guide you through exercises that are safe and tailored to your specific needs and limitations.
Tip: Aim for 10–15 minutes of low-impact activity daily. You can build up from there.
2. Prioritize Good Sleep
Poor sleep and chronic pain go hand in hand. Pain makes falling asleep and staying asleep harder, and a lack of sleep can increase your pain sensitivity. It can be a frustrating cycle.
Simple sleep hygiene habits can help:
- Stick to a consistent sleep schedule
- Avoid screens for at least an hour before bed
- Create a relaxing and consistent bedtime routine (warm bath, light reading, or gentle stretches)
- Keep your bedroom cool and quiet (between 65-68 degrees)
If your pain wakes you up at night, talk to your physical therapist. We can suggest positions, pillows, or gentle mobility exercises that might help.
3. Manage Stress (Because It Matters More Than You Think)
Stress doesn’t just affect your mood; it can actually make your pain worse. Chronic stress increases inflammation, triggers muscle tension, and amplifies how your brain perceives pain.
Try incorporating stress-reducing activities into your daily routine, such as:
- Deep breathing or meditation
- Journaling
- Spending time outdoors
- Listening to music or practicing mindfulness
- Taking a break from social media
Even just five minutes of calm, focused breathing can make a noticeable difference.
4. Fuel Your Body with Anti-Inflammatory Foods
What you eat plays a significant role in how your body manages pain. A diet high in processed foods, sugar, and unhealthy fats can lead to more systemic inflammation, pain, and discomfort.
Try including more of these in your meals:
- Colorful fruits and vegetables
- Omega-3-rich fish (like salmon)
- Nuts, seeds, and olive oil
- Whole grains and legumes
Staying hydrated and avoiding excess alcohol or caffeine can also help support your body’s healing process.
Bottom Line: Small Changes Add Up
Managing chronic pain isn’t about finding a quick fix; it’s about making small, sustainable changes that add up over time. With the right plan, support, and mindset, you can take control of your pain and get back to doing what you love.
If you’re unsure where to start or want a customized plan, we’re here to help. As physical therapists, we aim to empower you with tools that work for you.
Need Help Getting Started?
Book a free assessment with us today. We’ll work together to create a plan for your life and goals.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. https://www.tandfonline.com/doi/pdf/10.1185/03007995.2014.887005
2. https://www.sciencedirect.com/science/article/pii/S2666379124004919
3. https://academic.oup.com/ptj/article-abstract/94/12/1816/2741907?redirectedFrom=PDF
