Pain is a part of life. We have all experienced pain and we likely experience it ( in varying degrees) quite often. When most people think about pain, they tend to imagine acute pain, which is an important reaction of the nervous system and helps to keep us safe. But there is also chronic pain, which affects at least 3 out of 10 people in the U.S.
So, what is the difference between acute and chronic pain?
Acute pain is often intense at first but gradually eases and eventually stops with or without treatment. It is usually caused by a specific injury or condition that will likley heal within a set timeframe. For example, stubbing your toe on a coffee table. The pain will be intense at first, but if there is no serious injury, the pain will go away after a few minutes.
Chronic pain also has many possible causes, including, injuries, illnesses, stress and genetic conditions. However, the main difference is how long the pain lasts. Chronic pain lasts at least 12 weeks and can feel sharp or dull. It may be a low-level consistent pain with bursts of intensity. Or it may come in episodes, or be triggered by something. The most common types of chronic pain include headaches, arthritis pain, nerve damage and injury pain. Some people live with incurable chronic conditions that will flare up at different times, causing chronic pain. Others may have an injury that will continue to cause pain long after it has healed.
Those living with chronic pain can work with their doctor to create a pain management plan, which may include medication, physical therapy or CBT. If you don’t have a pain management plan in place, or feel your current plan isn’t working, speak with your healthcare provider.
There also ways that chronic pain can be self-managed:
- Ensure your keep moving
‘Light and often’ exercise will help you to keep fit and feel good. Try and do what you can as often as you can. A sedentary lifestyle is likely to make chronic pain conditions feel worse over time. The less we move, the more likely we are to get stiff or sore muscles and joints. Try exercises like walking and swimming, which are lower impact.
- Understand your limits
Whilst keeping busy can be beneficial, do stay in tune with your energy and overall well-being to avoid burning yourself out. One way to keep track and help others understand your limits is by using spoon theory. Spoon theory is a metaphor that helps us visualise our energy and how we spend it.
- A person has approximately the same amount of energy each day.
- Each unit of energy is represented by a spoon.
- Healthy people have more spoons (energy) than those living with chronic pain or fatigue.
- Some tasks cost more spoons than others.
- A person with a chronic illness may need to make decisions about which activities to spend their limited number of spoons (energy) on.
- The chronic illness means that if the person does too much in the morning, they will not have enough spoons left for the afternoon or evening.
- The chronic illness may mean that a person can do something in the morning OR in the afternoon – but NOT both. They may seem inconsistent because their energy levels and number of spoons fluctuate.
- Distract yourself
Finding a low energy hobby, game or activity you enjoy can help keep you distracted when you have a flare up. Try to find something that holds your attention i.e. puzzles, games on your phone, a phone call with a friend, a good book, a feel good tv series or podcast.
- Keep a diary
You may find that some days are easier than others. Keeping a diary of what you did that day, what you ate and how you felt can help you spot trends and help you make adjustments.
- Talk to someone
It’s not uncommon to live with chronic pain, but it’s not always easy either. Speaking with someone can often ease our stress and make us feel better. Ensure you make time to chat with friends and family about how you’re feeling. Alternatively, you may be able to find local support groups for people living with chronic illnesses.