Member: Last winter, I pulled a muscle in my back after falling on an icy sidewalk. It’s been about six months and I’m still experiencing pain. What can I do to lessen my back pain? —Patricia, Bagley
Doctor: It sounds like you may be experiencing chronic pain, Patricia. Chronic pain is pain that lasts more than three months and lingers longer than normal from a specific injury or condition. According to the Health and Medicine Division of The National Academies, it affects more than 100 million Americans.
In many instances, chronic pain starts from an injury. In the weeks after you fell on the sidewalk, it was normal to feel pain as your body repaired its injury. But the pain should subside once the injury heals. Oftentimes, the body continues to transmit nerve signals that the brain interprets as pain, causing discomfort ranging from a dull ache to stinging pain.
Chronic pain can also negatively affect your mental health, causing anxiety or depression, difficulty sleeping, and decreased ability to participate in activities you enjoy. But there is hope. Here are a few tips for creating a more comfortable life despite those persistent aches and pains.
GET PHYSICAL
Take advantage of the outdoors, which may help to improve your mood. Low-impact exercise such as walking, swimming, or bicycling have been shown to reduce chronic pain. Even just stretching can help.
EAT YOUR VEGGIES
Sugar, fried foods, artificial additives, and excessive alcohol can cause inflammation, contributing to your chronic pain. Cleaning your diet of chronic pain culprits can relieve some symptoms, boost your energy, and improve your sleep quality. Try replacing inflammation-inducing foods with vegetables—eight or more servings per day, limit dairy consumption, and instead of red meat, go for fish.
CONSIDER MEDICATION
Over-the-counter medications such as acetaminophen or aspirin can help decrease inflammation and lead to some pain relief. Prescription-strength medication may also be an option so talk to your doctor about which medication may be right for you and any associated risks and side effects.