← Back Published on 28th May 2023

Chronic Pain Unpacked: Prevention, Treatment, and Conversations in the Workplace

You wake up to the familiar sound of your alarm, groggily turning it off, but instead of starting the day with a stretch and a smile, a searing pain stretches across your back, and leaves you with pins and needles in your legs. This particular unwelcome guest is known as Sciatica.

Klara Kulikova

Sources:

There are many different kinds of chronic pain, from musculoskeletal to migraines - consistent companions that refuse to leave you alone. Chronic pain has infiltrated the lives of approximately 30% of the global population, making it a widespread and significant public health issue. Specifically in the UK, about 43% of people experience chronic pain, according to a study published in 2016,

The pain can be so severe that it can significantly impact individuals’ ability to work, maintain a balanced diet and engage in physical activities. Beyond its physical implications, it can profoundly compromise mental and emotional health, posing comprehensive challenges to daily life and overall well-being.

Fortunately, chronic pain is manageable and can often be prevented. Let's delve deeper into understanding chronic pain, exploring prevention and treatment strategies, providing tips for effective workplace communication about your needs, and guiding you through the process of seeking professional help.

What is chronic pain?

Chronic pain is characterised by a prolonged sensation of discomfort, ache, or distress that persists beyond the expected timeframe for recovery from an injury or illness (typically over 3 months). Chronic pain is often an ongoing issue that can significantly impact a person's quality of life.

The duration of chronic pain can vary greatly, ranging from months to years, and sometimes persisting for the entirety of an individual's life. The intensity of the pain can also fluctuate over time, with periods of increased severity or frequency interspersed with periods of relative relief.

While often associated with ergonomic malpractice or musculoskeletal complaints, chronic pain does not always originate from these sources. The underlying causes of chronic pain can be diverse and sometimes elusive, spanning from unresolved injuries and medical conditions to nerve damage, inflammation, and psychological factors.

As a complex and multifaceted condition, chronic pain may persist even without a clear structural or postural cause, underscoring the need for comprehensive and personalised approaches to diagnosis and management.

How does it differ from acute pain?

An identifiable injury, illness, or surgical procedure typically causes acute pain. Examples include a broken bone, a burn, a toothache, or pain after surgery. This kind of pain is typically short-term, lasting from a few minutes to several weeks. It subsides as the underlying injury or condition heals.

Unlike acute pain, which is typically a short-term response to a specific injury or illness, chronic pain persists long after the initial cause has been resolved.

Unseen Burdens: The Impact of Chronic Pain on Mental and Emotional Health

Chronic pain can significantly affect mental and emotional well-being, often leading to a complex interplay of physical discomfort and psychological distress. Living with persistent pain can trigger feelings of frustration, sadness, anxiety, and helplessness, often leading to mood disorders such as depression.

The constant strain can disrupt sleep, further exacerbating emotional turmoil. Social activities may become less frequent due to physical limitations, leading to feelings of isolation and loneliness. The cognitive load of managing chronic pain, including remembering medications and managing healthcare appointments, can also contribute to stress and mental exhaustion.

Overall, chronic pain can impact nearly every aspect of mental and emotional health, emphasising the necessity for holistic treatment approaches.

Common Causes of Chronic Pain:

Diagnosing the cause of chronic pain can be challenging, as it may not always be linked to a specific injury or condition. Doctors typically rely on a combination of patient history, physical examinations, and diagnostic tests to determine the underlying cause of the pain.

There are numerous potential causes of chronic pain, including but not limited to:

Injuries: Persistent pain may result from an unresolved injury or lingering damage to tissues, bones, or nerves.
Medical conditions: Certain illnesses, such as fibromyalgia (which causes pain throughout the body and trouble sleeping), migraines, endometriosis, IBS, Chron’s disease, arthritis, and multiple sclerosis, are some of the conditions commonly associated with chronic pain.
Nerve damage: Neuropathic pain results from damage or dysfunction in the nervous system, causing persistent discomfort.
Inflammation: Chronic inflammation can lead to ongoing pain, as the body's immune response continues to activate even without an obvious threat.
Psychological factors: Stress, anxiety, and depression can exacerbate chronic pain or even contribute to its development.
Repetitive strain injuries (RSI): RSIs are a common cause of chronic pain, resulting from overuse or repetitive motions that strain muscles, tendons, or nerves.
Poor posture and ergonomics: Inadequate support and poor posture can lead to chronic pain, particularly in the neck, back, and shoulders.

Tips for Preventing Chronic Pain:

Establishing an ergonomic workspace

Creating an ergonomic workspace for managing chronic pain involves several key considerations. Use an adjustable chair that offers lumbar support, with your feet flat on the floor and knees at a 90-degree angle. Place your monitor at or slightly below eye level to minimise neck strain, and keep your keyboard and mouse close to prevent arm and shoulder stress. Ensure proper lighting to avoid eye strain, and arrange frequently used items within easy reach.

Regularly take short breaks for movement and stretching to relieve muscle tension. A standing desk can also be beneficial for varying postures throughout the day. These can all be tailored to your specific needs.

Incorporating regular movement and exercise

Incorporating regular movement and exercise into your routine plays a vital role in managing and preventing chronic pain. Physical activity contributes to the preservation and enhancement of muscle strength, which helps support the body's skeletal structure, reducing strain on joints and other pain-prone areas. Regular exercise also improves flexibility, reducing the stiffness that can lead to pain, particularly in individuals with musculoskeletal conditions.

Beyond the physical benefits, regular exercise can also enhance overall well-being by boosting the production of endorphins, natural painkillers produced in the brain. These neurochemicals can help modulate pain perceptions, providing natural relief from chronic pain symptoms.

Prioritising self-care and work-life balance

Taking time for self-care and maintaining a healthy work-life balance can help prevent stress-induced chronic pain.

Seeking early intervention for pain symptoms

Addressing pain symptoms early on can prevent them from becoming chronic and more difficult to manage. Read on for tips for talking to your employer and healthcare providers.

Strategies for Managing Chronic Pain:

Medication and Pain Relief: Over-the-counter and prescription medications such as pain relievers, anti-inflammatory drugs, and muscle relaxants can mitigate chronic pain. Always use these medications under a healthcare professional's guidance for appropriate dosing and to avoid potential side effects.
Physical Therapy and Exercise: Regular physical therapy sessions can enhance mobility, strength, and pain management. Coupled with a routine of exercise and stretching, these measures can significantly reduce pain and promote an active lifestyle.
Alternative Therapies: Acupuncture, chiropractic care, and massage therapy are potential alternative therapies for chronic pain relief. Always consult a healthcare professional before adding these to your pain management plan, as individual responses can vary.
Stress Management and Relaxation Techniques: Managing chronic pain also involves harnessing the mind-body connection. Techniques such as meditation, yoga, or deep breathing can help manage stress, influencing the perception and experience of pain. By incorporating relaxation techniques into daily life, you can better cope with chronic pain and improve overall well-being.

Work and chronic pain

Chronic pain and work can seem incompatible, but with the right approach and understanding, maintaining employment can be an essential part of managing chronic pain. Staying engaged in work can provide a sense of purpose, structure, and social connection, all of which are beneficial to mental health and overall well-being. It can also help distract from the pain, thus acting as a natural painkiller.

However, it's crucial to ensure that the work environment is supportive and adaptable to your needs. This can include reasonable adjustments to your work pattern, access to rest periods, ergonomic workspace adjustments, or the option to work from home. It's also vital to regularly communicate with your employer about your situation so they can provide the necessary support. Striking a balance between managing pain and maintaining productivity at work can be challenging but is often possible with mutual understanding and adaptability.

Talking to your employer about chronic pain

Initiating a conversation about chronic pain with your employer requires openness, clarity, and assurance. Start by requesting a private, uninterrupted meeting to discuss your personal circumstances. Briefly explain your condition, focusing not on the details of the disease itself, but on how it impacts your ability to work.

Be clear about your current abilities, limitations, and any specific accommodations you may need to perform your job effectively. It's also helpful to provide solutions or strategies, such as flexible hours, work-from-home arrangements, or ergonomic workspaces, that help manage your situation.

Remember, your goal is not to elicit sympathy, but to communicate your commitment to your role and to foster a mutual understanding about your health situation. It's essential to assure your employer that despite your condition, you are dedicated to maintaining your work productivity and quality.

Seeking Professional Help

When seeking professional help for chronic pain, the type of healthcare professional you approach may depend on the nature and source of your pain. Primary care physicians, or GPs, can offer an initial diagnosis and refer you to specialists like pain management experts, physiotherapists, or rheumatologists.

You should also consider consulting osteopaths or chiropractors, especially for musculoskeletal pain. When discussing your pain, be as specific and detailed as possible about its location, intensity, frequency, triggers, and any associated symptoms. Maintain a pain diary if possible, as it can provide crucial context and clarity. Do not shy away from expressing how the pain impacts your daily life and emotional well-being.

Conveying the severity of your pain assertively and honestly is essential to get your doctor to take it seriously. Remember, it's your right to receive proper care and empathy. If your pain is dismissed or labelled as purely psychological, don't get disheartened. While the mind-body connection is a crucial part of pain management, it does not negate the legitimacy of your pain. If you feel unheard or unsatisfied with the response, seek a second opinion. Consider looking for professionals who specialise in chronic pain management, or reach out to support groups and patient advocacy organisations for recommendations. Chronic pain is complex, but with persistence, the right help can be found.

By proactively addressing chronic pain with employers and healthcare providers, you can begin to take the steps necessary to regain control over your life and improve your overall well-being. Remember the importance of self-advocacy, and don't hesitate to seek help when needed.

Chronic Pain Unpacked: Prevention, Treatment, and Conversations in the Workplace

Post a comment

Antonina Ross