[mfn referencenumber=2] Arthritis Foundation. “4 Tips for Managing Chronic Pain.” https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/4-tips-for-managing-chronic-pain [/mfn]

[mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]

[mfn referencenumber=4] Gordon B., RDN, LD. “Can Diet Help With Inflammation.” 2019, July 25th. https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation [/mfn]

[mfn referencenumber=5] Orthopedics Associates. “Dehydration and Joint Pain: How Hydration is Affecting Joint Pain.” 2020, June 12th. https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/ [/mfn]

[mfn referencenumber=6] Southside Pain Specialists. “Use It Or Lose It: Disuse Syndrome.” 2020, April 7th. https://www.southsidepainspecialists.com/use-it-or-lose-it-disuse-syndrome/ [/mfn]

[mfn referencenumber=7] Withers, Elise; Savoie-Roskos, Mateja R.; Samples, Riley; and Voss, Maren Wright, “Nutrition and Chronic Pain” (2021). All Current Publications. Paper 2172. https://digitalcommons.usu.edu/extension_curall/2172 [/mfn]

Alyssa Torres, MS, RDN

What is the chronic pain cycle?

The cycle of chronic pain is an endless cycle of how living with pain leads to poor choices and behaviors that increase pain and inflammation. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn] Those living with pain avoid physical activity because they fear it makes their pain worse. With decreased movement, their muscles become weak and begin to break down. [mfn referencenumber=6] Southside Pain Specialists. “Use It Or Lose It: Disuse Syndrome.” 2020, April 7th. https://www.southsidepainspecialists.com/use-it-or-lose-it-disuse-syndrome/ [/mfn] This can lead to more pain, poor posture and increased risk for injuries. [mfn referencenumber=5] Orthopedics Associates. “Dehydration and Joint Pain: How Hydration is Affecting Joint Pain.” 2020, June 12th. https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/ [/mfn] Sleep can also be a struggle with those who are experiencing chronic pain. [mfn referencenumber=1] Arthritis Foundation. “Arthritis Pain and Sleep Disorders: A Vicious Cycle.” https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/arthritis-and-sleep-disturbance [/mfn] Poor sleep patterns cause fatigue, lack of energy and ability to focus on making healthy lifestyle choices such as relying on more convenient, but highly processed foods that cause inflammation, weight gain, and increased pain. [mfn referencenumber=1] Arthritis Foundation. “Arthritis Pain and Sleep Disorders: A Vicious Cycle.” https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/arthritis-and-sleep-disturbance [/mfn]^,[mfn referencenumber=4] Gordon B., RDN, LD. “Can Diet Help With Inflammation.” 2019, July 25th. https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation [/mfn]^,[mfn referencenumber=7] Withers, Elise; Savoie-Roskos, Mateja R.; Samples, Riley; and Voss, Maren Wright, “Nutrition and Chronic Pain” (2021). All Current Publications. Paper 2172. https://digitalcommons.usu.edu/extension_curall/2172 [/mfn] In addition, fatigue and poor sleep patterns can lead to the need to rely on caffeine for energy and alcohol to help with decreasing muscle tension and help with relaxing. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn] However, caffeine and alcohol can cause dehydration, inflammation, further struggles with sleep patterns, and further pain. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]^,[mfn referencenumber=5] Orthopedics Associates. “Dehydration and Joint Pain: How Hydration is Affecting Joint Pain.” 2020, June 12th. https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/ [/mfn] This cycle often causes people who suffer from chronic pain to feel trapped, helpless, frustrated, stressed, anxious, and depressed. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn] And these increases in stress levels have been known to cause inflammation and muscle tension, contributing to further pain. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]

So, what can be done to help people who are stuck in this cycle of chronic pain?

The key is to work on healthy lifestyle behavior changes over time.

• Find ways to gently and safely move your body more each day, without overexerting yourself. [mfn referencenumber=2] Arthritis Foundation. “4 Tips for Managing Chronic Pain.” https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/4-tips-for-managing-chronic-pain [/mfn]^,[mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]^,[mfn referencenumber=4] Gordon B., RDN, LD. “Can Diet Help With Inflammation.” 2019, July 25th. https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation [/mfn]
• Learn how to eat healthy even with your physical limitations and fatigue. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Learn what foods and beverages can cause inflammation and what foods and beverages can help decrease inflammation. [mfn referencenumber=4] Gordon B., RDN, LD. “Can Diet Help With Inflammation.” 2019, July 25th. https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation [/mfn]^,[mfn referencenumber=7] Withers, Elise; Savoie-Roskos, Mateja R.; Samples, Riley; and Voss, Maren Wright, “Nutrition and Chronic Pain” (2021). All Current Publications. Paper 2172. https://digitalcommons.usu.edu/extension_curall/2172 [/mfn]
• Learn how to keep hydrated with the right type of fluids and the right amounts for your body. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]^,[mfn referencenumber=5] Orthopedics Associates. “Dehydration and Joint Pain: How Hydration is Affecting Joint Pain.” 2020, June 12th. https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/ [/mfn]
• Learn how to manage your stress levels in healthy ways, relaxation techniques and how to adopt a positive attitude. [mfn referencenumber=2] Arthritis Foundation. “4 Tips for Managing Chronic Pain.” https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/4-tips-for-managing-chronic-pain [/mfn]^,[mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Learn healthy ways to help you sleep better. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]^,[mfn referencenumber=4] Gordon B., RDN, LD. “Can Diet Help With Inflammation.” 2019, July 25th. https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation [/mfn]
• Find a good support system and know who can help and encourage you in your journey to better managing your pain. [mfn referencenumber=2] Arthritis Foundation. “4 Tips for Managing Chronic Pain.” https://www.arthritis.org/health-wellness/healthy-living/managing-pain/pain-relief-solutions/4-tips-for-managing-chronic-pain [/mfn]^,[mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Make small, healthy lifestyle behavior changes over time to help you avoid feeling overwhelmed and more likely to do well in your journey for better pain management.

Who can you reach out to for help with better managing your pain using healthy lifestyle behavior changes?

• Social support groups on social media like Facebook, Instagram, etc. [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Physical therapist and Occupational therapists to help you learn what types of movements are right for your body [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Sleep specialists to help improve your sleep patters
• Therapists to help with stress management [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Massage therapists, Acupuncturists, yoga or Tai Chi instructors can help your body to relax more [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]
• Registered Dietitian Nutritionists for guidance in helping with getting the proper nutrition for your body and to decrease pain and inflammation occurring in your body [mfn referencenumber=4] Gordon B., RDN, LD. “Can Diet Help With Inflammation.” 2019, July 25th. https://www.eatright.org/health/wellness/preventing-illness/can-diet-help-with-inflammation [/mfn]
• Pain Specialists [mfn referencenumber=3] Cleveland Clinic. “Chronic Pain.” https://my.clevelandclinic.org/health/diseases/4798-chronic-pain [/mfn]