It can be difficult to deal with pain while you self-isolate for the pandemic, especially if you have chronic back pain. You may not be able to go to therapy or to your doctor’s office. However, there are some things you can do at home to relieve your chronic pain.
1. Utilize TeleCommunications with Medical Professionals
Talk to your physical therapist about if they offer physical therapy over internet video. They may also have videos available for you to do at home.
You may also want to talk to your doctor, especially if you have medication that needs to be refilled. Call your doctor’s office to schedule an online appointment. Hopefully, they can send you a refill on your prescription. Doctors don’t want anyone to go through withdrawal for not being able to get their medication.
2. Lose Weight
Chronic pain can be exasperated when someone is overweight. The weight adds more pressure onto the muscles, especially the legs and the back. It’s a good idea to not gain weight while stuck at home. In fact, you should eat better since you won’t be getting the activity you may normally get. Eat things low in fat and calories. As you lose weight, you will most likely notice a decrease in your pain after awhile.
Exercise is another way to help control your weight. You need to move if you expect your pain to go away. Your body will soon get used to the movement. Plus, the movement will burn calories, reducing stress on the body. It also doesn’t hurt that exercise releases endorphins, which are neurotransmitters known to increase happiness.
3. Meditate/Breathe Deeply
One of the things that your body internalizes physically is stress. It’s important to manage your stress in a physical way. One way to do this is through meditation or guided meditation. There are a number of different videos online to help guide you. They may give you different scenarios to envision. They may also guide you in your breathing. It’s important to breathe purposely. You should take at least five minutes out every single day to meditate and breathe. If you find yourself stressed throughout the day, you should use the techniques you practice during your meditation sessions.
4. Track Your Pain and Activity
When you find patterns in your chronic pain, you can find triggers or things that seem to work in reducing pain. It can be hard to recognize patterns if you don’t make a point to track how you’re feeling every day. Pick a notebook or open a new file on your computer designated to your pain. Every day, write down anything of worth. Include your average pain level throughout the day, things that seem to have triggered your pain, your activity, and what you ate throughout the day. As you go through the notebook later, you may recognize patterns to help you make better decisions in the future.
5. Find a Distraction
When you are distracted, you won’t be able to focus on your pain. For that reason, you should keep yourself busy every day. This can be difficult under lock down. Look for different projects around the house. You can get stuff done while also keeping yourself distracted. You may even take up a new hobby, such as painting or music. If you have nothing else to capture your attention, focus on work as much as possible.
6. Get Support
Many people don’t understand how difficult it can be to live with chronic pain. You need to find people who have experienced the same thing. Look for friends and family members who show support. If you don’t know anybody in your life to a support system, look for chronic pain support groups online.
You may be stuck at home during the pandemic with chronic pain, but that doesn’t mean you can’t find ways to manage it. Try these tips to keep yourself feeling as good as possible.