Practical Things That Help on Difficult Pain Days

In my previous post, I talked about the emotional side of living with pain. Today, I want to share some of the practical things that help me on those difficult pain days. But I want to start by being honest — sometimes nothing helps, and I just have to ride it out.

Practical Things That Help Me On Difficult Pain Days

I live with pain all the time — I’m fairly used to that, and I cope with it reasonably well most of the time. But those more difficult days are much harder to deal with on a practical sense. The main thing I try to do is prevent my pain from worsening.

Prevention is Better Than a Cure

These are things I try to do to help prevent my pain from worsening.

Learning

Learning about my pain and knowing what works and what doesn’t is crucial.

Listening

Listening to my body and doing what it needs can sometimes help avoid a worsening flare.

Pain Diary

Keeping a pain diary can help highlight possible triggers. If I can identify them, I might be able to avoid them in future.

Pacing

I have to pace myself every day to try to prevent my pain from becoming worse. It means stopping when my body tells me to, even if I don’t want to.

Medication

I need to take quite a lot of regular medication, and I always make sure I take it on time. I find it helpful to set alarms. If I miss a dose or take it late, my pain can get worse, so I need to stay on top of it.

I am also prescribed medication that I can take when my pain is flaring worse than normal. It can be tempting to try to push through the pain and save it “for when things get really bad,” but sometimes taking it when the pain begins to build can prevent things from spiralling.

Sometimes I Can’t Prevent My Pain From Worsening

I do whatever I can, but my pain often worsens anyway, for no clear reason. That’s frustrating, but it’s just part of my life.

When I’m going through days, sometimes weeks or even months, of pain that’s difficult to cope with, I need to be prepared with a few practical ideas that can help make life a wee bit easier.

Practical Things That Might Help on Difficult Pain Days

Nothing takes my pain away completely. However, if I can reduce it even a little, it can make a difficult day easier to cope with. But, being honest, sometimes, no matter what I do, the pain remains the same.

Things That Can Help Me

This is a list of some practical things that help me on difficult pain days.

I’ve also included a few other suggestions that don’t work for me, but, as everyone is different, they might help someone else.

There will be many other things I haven’t listed. If you know of anything I haven’t mentioned, feel free to share it in the comments below.

Sleep

When my pain is at its worst, I find my body needs more sleep than usual. Even short catnaps can bring a welcome break from the pain. Of course, sleep doesn’t always come easily when I’m in pain, but some of my medication can make me drowsy, and on those really difficult days, I’m grateful for that.

A Mix of Resting and Moving

Lying in bed really helps me, but staying there too long can be detrimental, both physically and mentally. So I do try to get up and move about when I can. The key is listening to what my body is telling me.

Sometimes my pain says, “Liz, you need to lie down.” But at other times, it needs me to move. I try to change my position regularly and often do gentle stretching exercises.

Staying Hydrated

I’m guilty of forgetting to drink as often as I should. Dehydration can sometimes make pain worse, so staying well hydrated is important — especially when you’re taking medication.

I try to keep a drink nearby as a reminder. And of course, the more you drink, the more you need to go to the loo — but that’s not such a bad thing, as it reminds me to get up and move too.

Relaxation and Breathing

When we’re in pain, we often tense our muscles without even realising it, and that can make the pain worse. Being aware of that tension and using simple relaxation techniques can sometimes help release it.

For me, that might be something as simple as taking a few slow, deep breaths, consciously relaxing my shoulders, or doing a short body scan to notice where I’m holding tension.

I regularly use belly breathing when I’m struggling with my pain. It helps calm me and relax tense muscles. It can also help calm the nervous system, which may reduce the intensity of the pain.

Heat or Cold

Whether I’m having a difficult day with my back or my face is flaring, I always turn to heat. I often curl up under my duvet, switch on my electric blanket, and let the warmth do its work. I also have microwaveable heat pads and hot water bottles, which I place wherever I need them. Even if heat doesn’t take away my pain, I find it comforting, and it often helps me fall asleep.

Another thing I have is an infrared heat lamp, which I use for my back. Again, I don’t know if it truly helps or if the warmth just provides comfort.

While I prefer heat, many people find cool packs help their pain. I occasionally have burning joint pain in my knees and ankles and find ice packs helpful. I also use a cool pack, which I keep in the fridge, when my trigeminal neuralgia causes an intense burning sensation in my face.

One other thing I heard many years ago is that using both heat and cold together — either alternating them or placing them in different areas — may help. I came across this in relation to trigeminal neuralgia and was told it can “confuse” the nerve. I don’t know if there’s any truth in it, but I wanted to share it in case it helps.

TENS

I first used a TENS machine about thirty years ago. These devices send low-voltage electrical currents into the affected area, which are thought to help block pain signals going to the brain. They may also stimulate the release of endorphins — the body’s natural “feel good” chemicals.

When I use it, I’m never quite sure if it helps or if the electrical sensation is simply a distraction from the pain. The effect only lasts while I’m using it, so it’s not a cure, but it can sometimes take the edge off.

Topical Sprays, Creams or Gel

There are several pain relief sprays, creams, and gels available. I sometimes use an anti-inflammatory cream. There are also deep heat creams and sprays, as well as cooling gels.

Pillows, Cushions and Supports

I recently bought a new cushion for my chair to help take pressure off my lower back. There are many types of lumbar cushions and body pillows available, but even simple adjustments to how you sit or lie can help reduce pressure on painful areas.

When I’m in bed, I often place a pillow under my knees when lying on my back, or between my knees when lying on my side. This scan help take some of the pressure off my back.

For some conditions, supports for the knees, wrists, or back can also help stabilise joints and reduce strain.

Baths & Showers

A warm bath or shower can help muscles relax, which may bring some pain relief. I no longer have a bath, as it became too difficult to get in and out of it. I have a chair in my shower and love to sit there, letting the hot water work its magic on my back.

It feels so good at the time, but once I come out of the shower and need to dry myself and get dressed, I am utterly exhausted. And too often, my pain is worse than it was before I showered.

I think this is quite common in the chronic pain and chronic illness community. Something that is relaxing or revitalising for some people can be completely exhausting and painful for others.

Unfortunately, I don’t have any tips for this. But I would suggest that if you experience it, try to make things as safe and comfortable as possible. Extra support, such as grab rails and a stool or chair to sit on, can make a real difference.

Alternative Approaches

Alternative approaches can be helpful, but they work differently for everyone. I have used CBD oil occasionally, but it comes in different strengths. The lower strength doesn’t touch my pain, and the stronger one is very expensive, so I don’t use it often.

Acupuncture is an ancient Chinese technique that uses needles and can sometimes help with pain. I’ve been fortunate to receive it through the NHS in the past. Did it help? Not enough for me to want to pay for it privately, but I know some people who get great pain relief from it.

There are also many supplements that people find helpful, including natural foods such as turmeric or ginger. It can be worth exploring things to see if they help, but they should always be used with caution. Some supplements are not recommended for certain medical conditions, and some can interact with prescribed or over-the-counter medications.

Dietary Changes

Some people suggest that changes to diet can help with pain. I’ve often heard about anti-inflammatory diets, and there are suggestions to cut out certain food groups such as sugar, meat, gluten, and caffeine. I can’t say whether any of these approaches help, but they may be worth considering.

I had to stop eating gluten in 2018 after being diagnosed with coeliac disease. Removing gluten didn’t reduce my pain, unfortunately. But everyone’s experience is different.

Physiotherapy, Manual Therapies and Massage

Some people find help through treatments such as physiotherapy, osteopathy, or chiropractic care. I’ve included these because I know they can be helpful for some people in managing pain.

However, a physiotherapist once told me there was a fine line between helping and making my pain worse due to my scoliosis. Because of that, I prefer to avoid treatments that could potentially make things worse. If you’re considering any of these approaches, it’s often best to speak with a doctor or healthcare professional first.

Gentle massage can sometimes be soothing and relaxing. I find it helpful, especially with essential oils such as black pepper, rosemary, or ginger, although I can’t say it directly reduces my pain.

Deep tissue massage may help some people more in the long term, but it’s not something I have personally tried due to my scoliosis.

People Living With Pain Aren’t Superhuman

As I said earlier in this post, sometimes I try everything I can think of, yet my pain still spirals anyway. When that happens, I have to wait it out and hope it eases. And if it doesn’t, I need to see a doctor.

People living with chronic pain aren’t superhuman. We do our best every day, but we can’t be brave all the time. If you are struggling, it’s worth letting your doctor know so they can reassess your situation.

Practical Help is Also About Comfort on Difficult Pain Days

Practical things can help take the edge off pain, but sometimes it’s the small comforts that help us get through the hardest days. On difficult days, I also rely on gentle comforts and distractions to help me cope.

I’ll share some of those in my next post.

I hope today is being kind to you