Dealing with Chronic Pain During COVID-19
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The COVID-19 pandemic is taking a toll on all of us physically, mentally and emotionally. For the one in five Canadians who live with chronic pain, the effects of the pandemic can be even more devastating. Physical distancing requirements can make many people feel lonelier and more socially disconnected, which research shows can increase pain and reduce function for people suffering from chronic pain. Chronic pain can also lead to other issues that can be exacerbated by feeling socially isolated including depression, insomnia, and poor quality of life. That’s why it’s more important than ever that people with chronic pain engage in as many activities as possible to help manage their pain and maintain their quality of life.
Self-Care
There are still many things that people with chronic pain can do as part of their self-care routine.
It’s important not to focus on the things you can’t control as a result of this pandemic, and to focus instead on what you can do. Some generally helpful self-care tips include trying to move every 30 minutes, using a heated blanket, taking extra baths, taking naps when you need to, practicing meditation or trying journaling.
What works for one person won’t work for everyone, so it’s important to figure out what works for you.
Prioritize Your Mental Health
People who experience chronic pain are more likely to suffer from depression than the average person, and this pandemic is taking its toll on everyone’s mental health. Although we can’t connect with our support networks in person, we can still connect virtually. If you need emotional support, or just want someone to talk to about what you’re facing, virtually connect with a friend or family member that supported you before the crisis. Talking to someone you know and trust can help you cope in this time of uncertainty. Reaching out to friends and family asking how they’re doing and if there’s anything you can do to help them can also make you feel good because you’ll feel like you’re able to make a difference during an uncertain time.
If you were already seeing a therapist before the pandemic, many therapists are now offering virtual appointments. If you haven’t seen a therapist in the past, but are interested in starting now, there are many virtual options you can explore. This article in the Toronto Star offers some virtual therapy options that are available.
Strengthen Your Sleep Routine
Chronic pain disturbs sleep even in the best of times, and added to the stress of this pandemic, many people with chronic pain will have a hard time sleeping. Going to sleep at odd hours due to lack of usual early-morning obligations can further disrupt your sleep cycle.
Sticking to a regular sleep routine, including going to bed and waking up at the same time every day, increases your chances of uninterrupted sleep. Sleep deprivation can also make your pain level worse.
Don’t Skip the Basics
Although many parts of your routine are disrupted, that doesn’t mean you should stop the regular daily activities you need to complete to take care of yourself. Making sure you stay hydrated and eating healthy food on a regular schedule can make a big difference in how you’re feeling day-to-day. Shower, brush your teeth, and buy the things you need, whether that’s venturing out to a grocery store if you’re able or getting things delivered.
Self-care can be especially difficult for anyone suffering from chronic pain. By taking the time to stretch and keep moving, and prioritizing your sleep and mental health, you can help make sure this pandemic doesn’t make your pain even worse.
Just Keep Moving
When you don’t have to go anywhere, it can be hard to remember to move. Set regular reminders to move at least once every hour. This can be as simple as walking around your living space or outside at a safe distance, or doing some simple stretches. There are also a lot of online workout classes available. If, for example, you’ve found yoga helpful in the past, you can research local studios to see if any of them have moved their classes online.
Moving regularly can help you strengthen your muscles, remain mobile and decrease your pain. It’s not specifically sitting too long that can make your pain worse – it’s staying too long in any position that can take a toll on your body. Mix it up, keeping in mind that you should avoid any position that is too painful for you.
Remember To Stretch
Simple stretching has been shown to help people with chronic pain increase their flexibility, improve their balance and relieve some muscle tension. However, it’s important not to push yourself too far or do anything that makes you feel uncomfortable. Rob Haddow draws from his experience as an EDS patient and as an RMT to create a combo of daily movements that might work for you