How can we maintain quality of life despite chronic pain?

How can we maintain the quality of life despite our chronic pain ?

Chronic pain can take various forms and affect people's lives in many ways. Sleep, mental health and self-concept are among the negative effects. People also often experience extreme tiredness and lack of energy, and physical activity tends to decrease. It is important to keep in mind that in spite of chronic pain it is possible to maintain quality of life and take care of what people need and want. In order to maintain a quality of life and to facilitate daily activities, it is useful to consider the following:

Energy saving methods

• It is important to consider the energy we have at any given time. It is possible to think that every day we have one cup of energy. If we finish our cup around noon, we borrow from the next day's cup of energy, which eventually becomes a vicious circle of tiredness and pain. Therefore, it is important to consider:

  • Balance between rest and execution.

  • Adjusting the work rate to a moderate = making it easier to complete daily activities.

  • Assume rest in between = the key to charging the energy.

  • Sit down and rest

    • Sitting saves energy on, for example, cooking, folding laundry, dressing/children, putting in a dishwasher and tidying.

  • Spread daily activities throughout the day

    • Break up into smaller tasks.

  • Prioritisation of activities that consume the most energy than we need to carry out:

    • What do I have to do today? What do I want to do today?

    • What can I save for the next day?

    • Can I ask someone else to do something for me/with me?

  • Use an aid, e.g. a grab bar, sock-in conveyor, shower chair, wheelchair or walker when appropriate.

The importance of sleep

• Good night sleep helps/facilitates

  • reducing pain (insomnia makes us more sensitive to pain)

  • to maintain and enhance the development of the brain

  • to remember

  • to enhance the allergies system

  • with creativity

  • with feelings

    • solving problems

• The following factors contribute to better sleep quality:

  • correct breathing

  • regular exercise

  • rule on sleep routine – fall asleep and wake up at the same time every day

  • daily outdoor activities

  • avoid caffeine 8 hours before bedtime

  • no screen time at least an hour before bedtime or use blue blockers

  • bedroom temperature by 18°

• Examples of breathing exercises that are useful at bedtime, when pain is severe and can relieve anxiety: 1) Normal breathing in through the nose 2) Normal breathing out through the nose 3) Hold the nose (hold your breath) count 5-4-3-2-1 4) Release, usually breathing in and out through the nose 5) Breathing normally in and out through the nose for 10 seconds

Repeat steps 1-5 several times.

Exercise

• Exercise is important.

• Good exercise reduces stress and reduces pain.

• In everyday activities, you must consider that:

  • The object is directed at the workplace; children/ utensils/computer.

  • Have arms that are close to the body and reduce the stress on joints.

• If you save a lot of time by standing around or oblivious to the subject at any given time the likelihood of injury/injury increases.

It is important to bear in mind that we are as different as many of us are, nothing alone is suitable for all those who struggle with chronic pain. Each individual needs to try out and find the coping strategies that are best for him/her at each time to maintain quality of life and activity in daily life. The most important thing is to wonder every day: how will I carry out today what is important to me and by what means?

Remember, no one can do everything but everyone can do something.

Eydís Helga Garðarsdóttir, occupational therapist at the Faculty of Pharmaceutical Sciences, HSU