Tired of Living with Chronic Pain? These 5 Fixes Could Help You Feel Better

Research shows that our pain tolerance is closely linked to lifestyle factors.  If you’re tired of living with chronic pain, you may find that certain daily habits are making it worse. Here are five hidden reasons your chronic pain could be getting worse – and simple steps you can take to start improving it today. Chronic pain relief can feel like the holy grail when you have been living with it for more than 3 months, so take action with these 5 fixes.

1. Lack of Quality Sleep

Poor or disrupted sleep can significantly lower your pain tolerance.  When you’re not well-rested, your body’s ability to heal and manage discomfort diminishes. Lack of sleep can also lead to increased sensitivity to pain and make daily activities feel harder. Prioritizing good sleep hygiene—like maintaining a consistent bedtime, limiting screen time before bed, and creating a relaxing nighttime routine—can help break this cycle.

2. Stress & Anxiety

When stress levels are high, our bodies produce more cortisol, which can amplify pain sensitivity. Anxiety also affects our nervous system, making us more reactive to discomfort. This can lead to a vicious cycle—pain causes stress, and stress makes pain feel worse. Mindfulness, deep breathing exercises, and relaxation techniques like meditation can help reduce stress and, in turn, lower pain levels.

3. Dysfunctional Breathing

Many people don’t realize that their breathing patterns contribute to pain. Shallow, rapid breathing (often caused by stress or anxiety) can lead to tension in the body, particularly in the neck, shoulders, and back. Practicing slow, deep diaphragmatic breathing can help regulate your nervous system, promote relaxation, and reduce pain intensity.

4. Diet & Inflammation

What you eat plays a crucial role in how your body manages pain. Processed foods, excessive sugar, and high caffeine intake can contribute to inflammation, which exacerbates pain. Additionally, poor sleep often leads to cravings for sugary or caffeinated foods, creating a cycle of inflammation and discomfort. Incorporating anti-inflammatory foods—like leafy greens, omega-3-rich fish, and nuts—can help manage pain more effectively.

5. Lack of Movement & Exercise

While it’s tempting to rest when you’re in chronic pain, avoiding movement can actually make things worse. A sedentary lifestyle leads to muscle stiffness, joint discomfort, and decreased mobility, which can heighten pain over time, this can reduce our chance of getting relief from chronic pain. Gentle, low-impact exercises like stretching, yoga, or walking can help improve circulation, release endorphins (your body’s natural painkillers), and enhance overall well-being.

Small Changes, Big Results

These five factors are all interconnected – one can easily lead to another, creating a spiral that reduces our chance of chronic pain relief, leading to living with worsening pain. For example, poor sleep may lead to unhealthy food choices, increased inflammation, higher stress levels, and reduced movement. But the good news? Making small, consistent changes in just one area can create a positive ripple effect.

Alternative Approaches to Chronic Pain Management

Traditional chronic pain management often includes medication, physiotherapy, and cognitive behavioural therapy (CBT). However, many people find that these approaches alone are not enough.

There are additional options that may help, which I offer, including:

• OldPain2Go® – A mindset-based approach that can help shift how the brain interprets chronic pain.
• Hypnosis – Can support relaxation and reduce pain perception.
• BWRT® (Brain Working Recursive Therapy®) – A powerful therapy that helps rewire thought patterns associated with pain.

Before exploring alternative therapies, it’s essential to get a medical diagnosis to understand the root cause of your pain. And remember—Dr. Google is not a substitute for professional medical advice!

Ready to Take the First Step?

Knowledge is power, and you have the ability to make positive changes that can reduce your pain. If you’re ready to start making changes but need support, working with a therapist can provide guidance, accountability, and a fresh perspective. Have you checked my other blog about understanding what chronic pain is? You can find it here, and follow it up with becoming your own pain investigator here

Let’s have a conversation—book your FREE 15-minute consultation today and take the first step toward a pain-free life. [Click here to book your call!]