Managing daily life with chronic pain, you may not see the pain I feel, but each day is met with pain. Some days are better than others, but the pain is still there. I am struggling with pain, and I am struggling to live a normal life. There are times I have to cancel plans with my daughter or with friends because of the pain. My back aches, my feet ache, and now my hand hurts with numbness and pain from carpal tunnel, limiting me further.
For almost 15 years, I have struggled with chronic pain. It started when I was pregnant with my daughter and continued from there. Back then, I didn’t think much of it; it wasn’t a constant occurrence. Over the past 5 or so years, it has progressed extremely.
Last year I finally had an MRI on my back and spine. I was diagnosed with arthritis and narrowing of the spine. Back in August I had pain in the hip area which left me barely able to walk for a week. I have now been diagnosed with arthritis of the hips.
The Daily Chronic Pain is Real
If you have pain, then you know the struggle is real. We share some of the same feelings. Anxiety and depression are part of the struggle when others don’t believe you because they don’t see the issue. Sometimes we hide the pain until we can’t hide it anymore.
People have told me to just walk and the pain will go away. No, it won’t. If anything it makes my pain worse. I can’t even walk to work or the mall without struggling with the pain and worrying if I will make it there and back without issues. If someone is going to tell me to walk when they drive every where, perhaps they should just listen and not give advise. I now use a cane to help with walking as a safety measure.
Managing Chronic Pain
Proper Footwear
Supportive Shoes: Choose shoes that provide proper arch support, cushioning, and a good fit. Orthotic inserts can also help correct imbalances that contribute to back and foot pain. For years I wore flip flops which is wear the pain all began. I stopped wearing them about 10 years ago.
Avoid High Heels: High heels place excessive strain on the feet and alter your posture, leading to back pain. After a day of wearing high heels I would end up with swollen feet that I could barely walk on. It has been over 20 years since I wore a pair.
Stretching Exercises
Regularly stretch and strengthen the muscles around your spine to improve posture and reduce tension. Focus on exercises that strengthen the core muscles to support the lower back.
Stretching the plantar fasciitis and Achilles tendon can relieve foot pain. Strengthening foot muscles by doing toe curls or arch lifts can also help. I stretch these muscles daily and it does take away some tension.
Proper Posture
Practice proper posture whether sitting, standing, or lifting. Keep your back straight and avoid slouching. Proper posture reduces strain on both the back and feet. If you spend hours at a computer, a proper desk chair is definetly needed.
Hot and Cold Therapy
Applying heat can relax tense muscles in the back, while cold therapy can reduce inflammation and pain.
Apply cold therapy to inflamed areas of the feet to reduce swelling, particularly for conditions such as plantar fasciitis.
Every day after work, I come home and lay on a heating pad to help ease the pain in my back. I massage my feet and calves to aleviate some of the pain.
Weight Management
Excess weight puts additional stress on the back and feet. Maintaining a healthy weight can alleviate some of the pressure and reduce pain in both areas.
Managing weight is a stuggle. I exercise, watch what I eat for the most part and it and yet no weigh comes off. I know if I could go down a size or two, I would feel so much better.
Physical and Massage Therapy
A physical therapist can create a personalized treatment plan, including stretching, strengthening exercises, and manual therapy to address both back and foot pain.
Regular massages can help relieve tension in the muscles of the back and feet. Targeting tight muscles and trigger points can reduce pain and improve mobility.
Pain Management
Over-the-counter pain relievers such as ibuprofen or acetaminophen can help manage pain and inflammation. For more severe pain, doctors may prescribe stronger medications, injections, or other interventions to provide relief.
I have been on different medications for pain and physio therapy and even injections in my back. While meds didn’t help, the injections did but that means going every month since it only lasted 3 weeks for me. It could last up to 3 months for some.
Addressing the Causes
Tips for Daily Life
- Plan Your Activities: Plan your day to avoid activities that exacerbate pain, and break tasks into smaller steps with rest periods.
- Use Assistive Devices: Consider using assistive devices like a cane, walker, or ergonomic furniture to reduce strain on your back and feet.
- Practice Mindfulness: Techniques like mindfulness and deep breathing can help you manage pain and reduce stress.
Chronic back and foot pain can significantly impact your quality of life, but with the right combination of treatments and self-care strategies, it’s possible to manage pain and maintain an active, fulfilling life. If you’re struggling with pain that isn’t improving, it’s important to seek further medical advice to explore additional options.
How do you deal with your pain?
Mama Bear’s Haven is a Canadian lifestyle blog created by Tammy Bell in 2012. She loves cold brew tea, chocolate and taking pictures of nature.There's recipes, parenting tips and crafts.
