Understanding and Taking Control
Pain is something we all experience—like when we stub a toe or strain a muscle—but chronic pain is different. It lasts for weeks, months, or even years and doesn’t always go away, even after the injury or illness that caused it has healed. Chronic pain can range from mild to severe and often interferes with daily life, work, sleep, and emotional well-being. It is reported that 1 in 5 adults in the U.S. are affected by chronic pain.[1] Doctors typically define chronic pain as pain that persists for more than 3 months.
What Causes Chronic Pain?
Chronic pain can stem from a wide range of causes, and sometimes there’s no identifiable reason. Common sources include:
» Old injuries or surgeries that didn’t heal properly
» Arthritis and other joint or inflammatory conditions
» Nerve damage, such as sciatica or diabetic neuropathy
» Chronic conditions, like migraines, fibromyalgia, or endometriosis
» Cancer pain, or pain related to treatments like chemotherapy
» Psychological trauma or stress, which can amplify physical pain signals
» Unknown origins — sometimes pain persists without a clear physical cause, which can make it harder to treat [2]
What Common Symptoms of Chronic Pain?
Chronic pain doesn’t just hurt physically—it can drain your
emotional and mental energy. Common symptoms include:
» Aching, burning, or stabbing pain
» Tingling or numbness in affected areas
» Fatigue and lack of energy
» Sleep disturbances (trouble falling or staying asleep)
» Mood changes, like irritability, anxiety, or depression
» Difficulty concentrating or remembering things (sometimes called “brain fog”) [3]
How to Address Chronic Pain?
There’s no one-size-fits-all treatment for chronic pain, but combining different strategies often yields the best results. The goal is to manage symptoms and improve quality of life, not just eliminate the pain entirely.
Move When You Can
Although it may be uncomfortable at first, gentle movement helps reduce stiffness and strengthens muscles. Physical therapists can teach safe exercises tailored to your condition. Even light walking or stretching can make a difference [4].
Medication Options
Over-the-counter pain relievers like acetaminophen or ibuprofen may help. For nerve-related pain, doctors may prescribe anticonvulsants or antidepressants.
Opioids are generally avoided for long-term use due to risks of dependence, but may be used in limited cases under close supervision [5].
Mind-Body Techniques
Mental health plays a big role in how we experience pain. Techniques like mindfulness meditation, deep breathing, and cognitive behavioral therapy (CBT) can help change how the brain interprets pain signals [6]. This is especially effective for conditions like fibromyalgia or tension-type headaches.
Lifestyle and Diet
A healthy lifestyle supports pain reduction. Consider:
» Eating anti-inflammatory foods (leafy greens, berries, fish)
» Staying hydrated
» Quitting smoking (which interferes with blood flow and healing)
» Reducing alcohol (which disrupts sleep) [7].
What To Do If You’re Struggling?
If chronic pain is interfering with your life:
Speak with your doctor – Don’t tough it out in silence. Your provider can help identify the cause and connect you with resources.
Keep a pain diary – Track when your pain worsens or improves. This helps you and your doctor see patterns and progress.
Ask about a pain management plan – This may include physical therapy, medications, counseling, or other specialists.
Reach out for support – Chronic pain can feel invisible. Support groups—online or in-person—offer comfort and practical advice.
You are not alone—and you don’t have to “just live with it.” Chronic pain is manageable, and there are many strategies available to help you regain control of your life.
The first step? Speak up. Getting the right diagnosis and forming a care plan is the gateway to relief.
©2025ProgressiveHealth
References
1. Centers for Disease Control and Prevention (CDC). (2023). Prevalence of chronic pain and high-impact chronic pain among adults. https://www.cdc.gov/nchs/products/databriefs/db456.htm
2. Cleveland Clinic. (2023). Chronic pain: Causes and management. https://my.clevelandclinic.org/health/diseases/4798-chronic-pain
3. National Institute of Neurological Disorders and Stroke. (2022). Chronic pain information page. https://www.ninds.nih.gov/health-information/disorders/chronic-pain
4. American Physical Therapy Association (APTA). Physical therapy and chronic pain. https://www.choosept.com
5. Mayo Clinic. (2024). Chronic pain: Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/chronic-pain/diagnosis-treatment
6. American Psychological Association (APA). (2020). Mind-body techniques for pain. https://www.apa.org/news/press/releases/stress/2020/pain-relief
7. Harvard Health Publishing. (2022). Foods that fight inflammation. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation