The 5 Step Approach to Dealing with Chronic Neck Pain

/6,447 Comments/in , /by


chronic neck pain managementChronic neck pain can severely reduce quality of life but many patients are only being given palliative treatments, enduring failed surgical interventions, or muddling through with alternative pain therapies of which they’re unsure.

In a forum at PAINWeek 2013, Dr. Ted Jones of the Behavioral Medicine Institute, Knoxville, Tennessee, noted a 5-step strategy for coping with chronic pain that can help patients improve their quality of life by empowering them to change their perceptions of pain. The 5 steps are:

  • Understanding
  • Accepting
  • Calming
  • Balancing
  • Coping

While this programme won’t see you throwing out your pain meds or cancelling any necessary surgery it may help you manage your symptoms of chronic neck pain and make life that little bit better.

Understanding

Knowing what’s causing your neck pain, your treatment options, their risks and benefits, and the side effects of medications can all help you to get a handle on your pain. What we don’t know can hurt us, especially if we inadvertently mix medications that shouldn’t be mixed, or engage in a type of therapy that’s contraindicated for our condition.

Instead of wondering if your pain medications are addictive, or if a new symptom is connected to your condition or your treatment, ask. If your doctor is not receptive to this perfectly reasonable request for information then switch your doctor until you find one who takes the time to help you with pain management. It can also help to talk to a pain management specialist about how pain actually arises in the body, as this can give you a good idea of how strategies to minimize pain actually work.

Accepting

As hard as it is, there is a difference between accepting the reality of a situation, ignoring it, and catastrophizing. When faced with chronic neck pain, especially pain that is unlikely to go away and which may well worsen with time, it is common to let your mind race away and see the rest of your life as being colored with pain. Your options, your enjoyment of life might suddenly appear awfully limited but in many cases this catastrophising is a result of not understanding your condition. If your doctor simply tells you that you have progressive arthritis in your spine, or a chronic autoimmune disease that impairs mobility, it is easy to see how quickly you might assume that your ‘normal’ life is over and that activities you enjoyed before are a thing of the past.


Instead, it can help to try to regard pain as not necessarily equating with suffering, to not see acceptance as giving in but as a tool with which to look at things pragmatically. Carefully accepting your limitations can help prevent the feeling that all is lost. Instead of ‘why me?’ switch to a ‘what now?’ attitude and you’ll likely find that there are still plenty of things you can continue doing, and new ways to carry on enjoying your former favorite activities.

Calming

One major contributing factor to chronic pain conditions is a feeling of being overwhelmed and stressed. Perhaps a guided meditation class can help you form some tools for getting through everyday stresses and dealing with pain a little more easily. Maybe you’ll find some stress relief in a tai chi class, or yoga, or even a more focused biofeedback consultation. If you find that your mind starts focusing on, and even amplifying pain signals as soon as you’re not busy with some task or other then consider carrying a mindfulness meditation for pain relief with you on your commute, when walking the dog, or when you’re doing dishes or so forth. Learning to fill the silence with calm, relaxing thoughts may help you push out the pain.

Balancing

A common reaction to a diagnosis of a chronic spine condition as a cause of neck pain is to jump into life and make the most of things ‘while you can.’ Although it’s great to make the most of your opportunities this can be a dangerous mindset to get into as it rests on the assumption that at some point your inability to do certain things makes life less worthwhile. There’s also the sad irony that throwing yourself into things can lead to a premature burnout, whereas a slow and steady approach may see you enjoying a more active lifestyle for many more years.

Find some balance so that you can enjoy your activities for longer. This may mean cutting an activity short if your body’s telling you to stop, or simply sitting something out if you’re having a bad day for pain and letting yourself rest until the next opportunity. Those who are used to depriving themselves of sleep, running on caffeine, and both working hard and playing hard may have to pull back in some areas of their life in order to manage their pain.

Coping

chronic pain management video games in hospitals

Video games can provide a great distraction from pain, and not just for kids!

Many chronic pain patients find unusual ways in which to cope with their pain. This can be something as simple as a heat pad draped over the back of the couch at night while you’re watching TV, playing video games as a distraction when pain is particularly bad, or booking a flotation tank session if you had a bad night’s sleep and need reinvigorating. Finding such techniques can help you cut down on your pain medications and get back up to speed more quickly. There’s also the ‘breath mint’ technique which involves focusing on holding a breath mint in your mouth until it dissolves, by which time you may find that you can push through the pain flare-up and get on without needing that extra pain pill.

Managing chronic neck pain isn’t just about filling your pain meds prescription over and over. A thorough approach may include group sessions to help share strategies for pain management, individual counselling to work out if there are attitudes and beliefs holding you back from achievable goals, and developing coping strategies and communication strategies so that both you and those around you know how to best cope with your condition.

Although many alternative therapies for pain management and less biomechanical neck pain treatments are not covered by insurance there is an increasing awareness that something like the 5-step plan to managing chronic neck pain helps patients live a happier and fuller life.

You might also like
Chronic Pain and the Spinal Cord - New Research Reveals Link.
Top 3 Pillows for Neck Pain
How Stress Causes Neck Pain
Bone Spur Treatment – Managing Symptoms While Traveling
Treating a Herniated Disc in Your Neck
Inflammation and its Role in Disc Degeneration and Neck Pain
Non-Alcoholic Beer Could Relieve Inflammation-Related Neck Pain
Top Tips for Healthy Posture to Avoid Neck Pain
6447 replies
  1. tinyurl.com
    tinyurl.com says:

    Thanks for the good writeup. It in truth used to be a amusement account it.
    Glance advanced to more added agreeable from you! By the way, how could we keep
    in touch?

    Reply
  2. tinyurl.com
    tinyurl.com says:

    Hey just wanted to give you a quick heads up. The words in your article seem to be running off
    the screen in Internet explorer. I’m not sure
    if this is a formatting issue or something to do with internet browser compatibility but I thought
    I’d post to let you know. The design look great though!
    Hope you get the issue fixed soon. Thanks

    Reply
  4. http://tinyurl.com/24t4b58y
    http://tinyurl.com/24t4b58y says:

    Howdy! I know this is kinda off topic nevertheless I’d figured I’d ask.
    Would you be interested in trading links or maybe guest writing a blog article or vice-versa?
    My site covers a lot of the same topics as yours
    and I believe we could greatly benefit from each other.
    If you’re interested feel free to shoot me an email.
    I look forward to hearing from you! Terrific blog by the way!

    Reply
  10. tinyurl.com
    tinyurl.com says:

    I just like the helpful info you supply to your articles.
    I will bookmark your weblog and test again right here frequently.
    I am somewhat certain I will be informed a lot of new stuff right here!
    Best of luck for the following!

    Reply
  45. tinyurl.com
    tinyurl.com says:

    This is very interesting, You are a very skilled blogger.
    I have joined your rss feed and look forward to seeking more of your wonderful
    post. Also, I have shared your web site in my social networks!

    Reply
  65. tinyurl.com
    tinyurl.com says:

    An outstanding share! I have just forwarded this onto a co-worker who has been doing a little research on this.
    And he actually ordered me breakfast because I discovered it for him…
    lol. So allow me to reword this…. Thank YOU for the meal!!
    But yeah, thanks for spending some time to talk about this
    topic here on your web page.

    Reply
  78. http://tinyurl.com/2avzar6o
    http://tinyurl.com/2avzar6o says:

    After checking out a handful of the articles on your website, I
    really like your way of writing a blog. I saved it to
    my bookmark website list and will be checking back in the near future.
    Please visit my website too and let me know your opinion.

    Reply
  91. tinyurl.com
    tinyurl.com says:

    Do you have a spam issue on this blog; I also am a blogger,
    and I was curious about your situation; many of us have developed some nice methods and we are looking
    to swap techniques with other folks, please shoot me an email if interested.

    Reply
  94. http://tinyurl.com/
    http://tinyurl.com/ says:

    That is really attention-grabbing, You’re an overly skilled blogger.

    I have joined your rss feed and look forward to seeking more
    of your fantastic post. Additionally, I have
    shared your web site in my social networks

    Reply
  104. คาสิโนออนไลน์
    คาสิโนออนไลน์ says:

    ufadeal ทางเข้าเล่น คาสิโนออนไลน์ เกมออนไลน์ และ หวยออนไลน์ได้รวมไว้ให้คุณทั้งหมด ใน pg slot เว็บนี้เว็บเดียวจบ คุณจะได้เพลิดเพลิน กับเกมใหม่ที่น่า ตื่นเต้น ที่สุด

    Reply
  113. www.газеты.xn--90ais
    www.газеты.xn--90ais says:

    I’ve been surfing online more than 3 hours today, yet
    I never found any interesting article like yours.
    It is pretty worth enough for me. In my opinion, if all website owners and
    bloggers made good content as you did, the internet will be much more
    useful than ever before.

    Reply
  123. http://tinyurl.com
    http://tinyurl.com says:

    I’m really inspired along with your writing abilities as neatly
    as with the structure to your blog. Is this a paid topic or did you modify
    it your self? Anyway stay up the nice quality writing, it’s uncommon to peer a great blog like
    this one these days..

    Reply
  129. http://tinyurl.com
    http://tinyurl.com says:

    hello there and thank you for your information – I have definitely picked up anything
    new from right here. I did however expertise a few technical points using this website, since I experienced to reload the site many times previous to I could get it to load
    properly. I had been wondering if your web host
    is OK? Not that I’m complaining, but slow loading
    instances times will very frequently affect your placement in google and can damage
    your high-quality score if advertising and marketing with Adwords.
    Anyway I am adding this RSS to my email and can look out for a lot more of your respective fascinating content.
    Ensure that you update this again soon.

    Reply
  132. xo slot
    xo slot says:

    xo slot เป็นเว็บคาสิโนออนไลน์ที่ดีเยี่ยมที่สุด ชั้น 1 ของไทยแล้วก็ทวีปเอเชียโดยเฉพาะอย่างยิ่งสล็อตออนไลน์ เล่นในเวลานี้รวมทั้งรับรางวัลแจ็คพอต ฝาก-ถอน เร็วชั้น 1 ของไทย

    Reply
  153. coupon
    coupon says:

    Howdy, There’s no doubt that your web site could be having browser compatibility issues.
    When I take a look at your blog in Safari, it looks fine
    however, if opening in Internet Explorer, it’s got some overlapping issues.
    I merely wanted to provide you with a quick heads up!
    Other than that, excellent site!

    Take a look at my web blog: coupon

    Reply
  158. tinyurl.com
    tinyurl.com says:

    I’ve been browsing online more than 4 hours today,
    yet I never found any interesting article like yours. It
    is pretty worth enough for me. Personally, if all
    webmasters and bloggers made good content as you did, the net will
    be much more useful than ever before.

    Reply
  166. tinyurl.com
    tinyurl.com says:

    Good post. I learn something new and challenging on websites I
    stumbleupon everyday. It will always be exciting to read content from other writers
    and practice a little something from their web sites.

    Reply
  168. ทางเข้า pg slot
    ทางเข้า pg slot says:

    ทางเข้า pg slotเล่น PG SLOT ไม่เป็นอันตราย 100% เกมสล็อตออนไลน์ที่ อยู่ข้างเคียงคุณตลอด 1 วัน เล่นง่าย แจกเงินรางวัลจริง แต่ละเกมลงพนัน เยอะแค่ไหนก็ได้ รวมทั้ง เหตุผลดีๆ

    Reply
  190. WayneSef
    WayneSef says:

    Когда вы боретесь с расстройством, связанным с употреблением алкоголя, вам может казаться, что конца не видно, но вы не должны страдать в одиночестве. Сегодня существует множество вариантов лечения, которые помогут вам излечиться от алкоголизма и вернуться к здоровой и полноценной жизни.
    Различные факторы, такие как история болезни, система поддержки и личная мотивация, могут сыграть свою роль в успехе вашего выздоровления. Лечение должно проходить под наблюдением группы медицинских специалистов в реабилитационном центре. По всей стране в центрах лечения алкоголизма работают профессионалы, которые проведут вас через все этапы процесса выздоровления – от детоксикации до жизни после реабилитации. Считайте их своей круглосуточной системой поддержки, которая будет радоваться вашим успехам и вместе с вами преодолевать любые трудности.
    Помните, что преодоление алкоголизма – это процесс. Менее половины людей рецидивируют после достижения одного года трезвости. Это число уменьшается до менее 15% после пяти лет трезвости. Чтобы получить наибольшие шансы на долгосрочную трезвость после завершения стационарной или амбулаторной программы, вам следует участвовать в местных группах поддержки и продолжать консультации. Лечение алкоголизма – это инвестиция в ваше будущее. Оно изменит к лучшему не только вашу жизнь, но и жизнь окружающих вас людей, таких как члены семьи и друзья.

    Reply
  200. eunaweb.com
    eunaweb.com says:

    I was curious if you ever thought of changing the layout
    of your blog? Its very well written; I love what youve got
    to say. But maybe you could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having one or two images.
    Maybe you could space it out better?

    Reply
  344. marizon ilogert
    marizon ilogert says:

    Hey, I think your blog might be having browser compatibility issues. When I look at your blog in Opera, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, amazing blog!

    Reply
  355. marizon ilogert
    marizon ilogert says:

    What i do not realize is if truth be told how you’re not really much more neatly-favored than you might be now. You’re so intelligent. You know therefore significantly in the case of this matter, made me in my view believe it from so many various angles. Its like men and women aren’t interested except it is something to do with Woman gaga! Your personal stuffs excellent. Always deal with it up!

    Reply
  445. bonanza88
    bonanza88 says:

    Thank you for every one of your work on this website. My daughter really loves getting into investigation and it’s really obvious why. Almost all know all of the compelling form you produce invaluable techniques through this website and as well inspire participation from some other people on the area of interest plus my girl is always being taught so much. Take advantage of the remaining portion of the year. You’re the one carrying out a powerful job.

    Reply
  446. bonanza88
    bonanza88 says:

    Hi there! I know this is somewhat off topic but I was wondering which blog platform are you using for this website? I’m getting fed up of WordPress because I’ve had problems with hackers and I’m looking at alternatives for another platform. I would be fantastic if you could point me in the direction of a good platform.

    Reply
  448. idn poker
    idn poker says:

    I have been exploring for a bit for any high quality articles or blog posts on this kind of space . Exploring in Yahoo I ultimately stumbled upon this site. Studying this info So i am happy to show that I have a very just right uncanny feeling I found out just what I needed. I such a lot indubitably will make certain to don¦t omit this web site and provides it a look regularly.

    Reply
  449. rtp slot gacor
    rtp slot gacor says:

    Hey there! I’m at work surfing around your blog from my new apple iphone! Just wanted to say I love reading through your blog and look forward to all your posts! Keep up the great work!

    Reply
  451. Idn Poker
    Idn Poker says:

    I have been browsing on-line greater than three hours these days, yet I never found any interesting article like yours. It is beautiful price enough for me. Personally, if all website owners and bloggers made just right content material as you probably did, the internet can be much more helpful than ever before.

    Reply
  458. https://dentistas.plus
    https://dentistas.plus says:

    This design is steller! You certainly know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!

    Reply
  460. slot gacor
    slot gacor says:

    I’m not sure why but this site is loading very slow for me. Is anyone else having this issue or is it a problem on my end? I’ll check back later and see if the problem still exists.

    Reply
  465. CTI
    CTI says:

    After I initially commented I clicked the -Notify me when new comments are added- checkbox and now each time a remark is added I get 4 emails with the identical comment. Is there any way you possibly can take away me from that service? Thanks!

    Reply
  466. luxury car rental malaysia
    luxury car rental malaysia says:

    Youre so cool! I dont suppose Ive learn something like this before. So good to find any person with some unique ideas on this subject. realy thank you for starting this up. this web site is something that is needed on the net, someone with a little bit originality. useful job for bringing something new to the internet!

    Reply
  470. rumah solar
    rumah solar says:

    Howdy! Someone in my Facebook group shared this website with us so I came to give it a look. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers! Terrific blog and amazing design.

    Reply
  476. computer repair service near me
    computer repair service near me says:

    You really make it seem so easy along with your presentation but I in finding this topic to be actually something that I believe I might by no means understand. It sort of feels too complicated and extremely huge for me. I am taking a look ahead for your subsequent post, I will try to get the grasp of it!

    Reply
  478. Slot
    Slot says:

    I absolutely love your blog and find most of your post’s to be just what I’m looking for. can you offer guest writers to write content available for you? I wouldn’t mind composing a post or elaborating on a number of the subjects you write concerning here. Again, awesome blog!

    Reply