Living with any type of chronic pain condition is challenging. You didn't sign up for the pain, fatigue and restrictions it puts on your life. Though it is impossible to eliminate the symptoms, there are ways that might help reduce them and allow you to get the most out of your life. These are 10 chronic pain relief tips that have helped me.
Hey, I'm TJ, and I have Hypermobility Spectrum Disorder.
If you are new to the blog, welcome, if you have been here before, it's good to see you again!
Disclaimer: I am neither a doctor nor a healthcare professional. The methods I share are those that I find help me personally. Following my diagnosis, I was left to manage on my own. All that I have learned since then has come from my own research and experimentation. Nowadays, there are numerous groups on Facebook and alike, filled with wonderful individuals offering great advice; that's where a lot of my knowledge and support has come from. After that, it's a case of trial and error to figure out what works for you.
Everyone is different and the symptoms we experience will vary, therefore some of these suggestions may benefit you, others may not. You may have found things that help you that aren't on this list. If that's the case, pop a comment below or message me on social media, I would love to hear your methods of easing your symptoms!
Here are 10 methods I use for pain and fatigue relief:
4 . Physical activity
Keep reading for details about each one!
1 . Epsom salt bath
To try this out, you’ll need access to a bathtub, which isn’t always easy since not every home or apartment has one. Maybe you could ask a friend or family member if you can use theirs once a month?
Epsom salts are basically made up of magnesium sulfate, a mineral compound that’s pretty easy to find. You can grab them online or at health stores and pharmacies.
All you have to do is toss a handful into a warm/hot bath and soak for about 20 to 30 minutes. It can really do wonders for both your mind and body! Some of the benefits people often mention include stress relief, better sleep, improved skin health, detoxification, muscle relaxation, and pain reduction. If you don’t have time for a full bath or don't have a bathtub, you can also use Epsom salts for a soothing foot soak—just dissolve some in a bowl of warm water and relax your feet!
The warm water helps increase blood circulation, which can reduce swelling, while the magnesium gets absorbed through your skin, potentially easing spasms, pain, cramps, and tension.
While there isn’t a ton of research backing Epsom salts as a go-to pain relief method, many people swear by them and find they really help. Me included!
You can use Epsom salts with other bath products like bath bombs or bubble baths—just make sure to check that they’re compatible before mixing them!
2 . Supplements
Supplements are products that can add or increase vitamin or mineral levels in your body. A varied healthy diet should provide everything you need, however sometimes we need a little extra support. It's important to consult with a healthcare professional before adding any supplements to your diet, as overdosing can cause as many problems as under-dosing.
Personally, I take vitamin D, magnesium and zinc tablets and turmeric.
There are so many supplements out there so it's easy to get lost and confused. Some products claim they are an all round miracle cure or that they will change your life forever. I am skeptical of those.
I trust scientific research.
If you want to know if your nutrient levels are good, ask your doctors to do some blood tests. They can they suggest what supplements might be best suited for you.
I had some blood tests done during a stage where I felt exhausted all of the time, it turns out my body cannot absorb vitamin D as it should, so I now take a vitamin D tablet every day. I have found this has increased my energy, reduced my overall fatigue, limited the brain fog and I have had less colds!
Vitamin D plays an important role in the body: it aids calcium absorption, increases immune functions, can help regulate your mood and emotions, can reduce inflammation and can alleviate pain related to chronic illnesses (according to Mayoclinic.com, National institute of health and NHS)
Vitamin D tablets are available at many supermarkets, health stores and online.
Magnesium and Zinc tablets are also widely available. I started taking these when I learned that magnesium can help reduce restless leg symptoms. Zinc provides additonal benefits! You can get magnesium tablets on their own or with the addition of calcium or other boosters.
Magnesium supports bone health. muscle function, heart health, energy production and the nervous system. Zinc boosts your immune functions. has antioxidant properties and can promote wound healing.
Other helpful supplements you may want to look into could include Turmeric, B Vitamins, Cod-liver oil, Glucosamine or Collagen.
3 . Rest
I often struggle with this myself, but I’m learning to pay attention when my body signals that it needs a break.
I used to believe that pushing through my discomfort meant I was stronger than my condition; I thought I could keep going until I decided to stop, rather than when I truly needed to. I craved that sense of control.
However, I've come to realize that my body knows best. Now, when I sense that I need to rest, I allow myself to do so. Some days, that means doing nothing beyond my essential responsibilities, like caring for my pets. Other days, I might simply reduce my activity level and take it easy. I listen to my body, and I wish I had started doing this sooner.
I understand how challenging it can be; I truly do. But once I recognized that taking a break didn’t equate to giving up, it became much easier.
So, when you feel tired or your mind feels clouded, give yourself permission to rest. Order takeout instead of cooking, binge-watch your favorite series, do an at-home pamper session or enjoy a movie marathon. What matters is that you honor what your body is asking for.
I’m not suggesting that you abandon all your responsibilities the moment you feel fatigued. However, if you learn to rest when your body signals the need, you may find yourself feeling less exhausted and even able to push a little further when needed.
By embracing your bodies needs for rest and taking the time to add self care to your life, you can build a healthier relationship with yourself, allowing you to face the challenges of life with renewed energy, or at least a little more than you perhaps would have done.
4 . Physical activity
On the flip side, staying active is equally important. Striking a balance between rest and activity can be challenging and requires practice. Be prepared to get it wrong a few times, but that's how you'll come to understand your bodies limits and it's capabilities.
I've found that staying active significantly reduces my pain, muscle spasms, and restless legs: something I learned the hard way during the first COVID lockdown when online workouts just weren’t cutting it for me.
For my body to feel its best, I need to stay active most of the time. In my job, I typically walk around 8,000 steps on a quiet day, and I also walk my dog twice daily. Additionally, I engage in sports-related hobbies once or twice a week, although there are times when my body is unable to manage everything, in which case work and my dog take priority.
This level of movement may seem overwhelming for some which is why it’s essential to listen to your body and determine what activity level works best for you. If a 5-minute walk once or twice a day is your limit, embrace that.
If you have the opportunity to swim, I highly recommend it, it's a fantastic low-impact way to stay active. When my body isn’t cooperating, I find that swimming always helps me feel better by increasing blood circulation and improving my mood.
Other great options include cycling and pilates. Pilates is particularly beneficial as it focuses on core strength, which is crucial for maintaining good posture and preventing related issues. Those are rather common in people with types of Hypermobility!
I also enjoy rock climbing; it’s a technical sport that can be both strenuous or gentle, depending on what you’re up for. Find something that works for you, a sport or activity that you enjoy and are passionate about.
Giving your body the chance to become healthier and stronger provides it with the support and structure it needs. Since we aren't all built with the same building blocks, it's important to recognize that we may have some 'Lego bricks' missing. Strengthening your muscles can help fill those gaps.
5 . Join a support group (online or in person)
Joining a support group isn't going to reduce your pain directly, but the knowledge you acquire from the people you meet might.
If you head to www.hypermobility.org or www.ehlers-danlos.org, you will find support groups all over the UK for people who are diagnosed with Hypermobility Spectrum Disorders.
These groups consist of people who share similar struggles, and they may offer advice on pain management and fatigue relief that you haven't encountered before. In addition to providing valuable information about your health challenges, these groups can foster a sense of community and encourage you to meet new people.
Building connections with others can offer emotional support and enhance your mental well-being. A positive mindset can help reduce your pain or increase your tolerance of it. Feeling less stressed and anxious about life is a well-deserved bonus; after all, life doesn’t always deal us a perfect hand! However, with some effort and thoughtful changes, we can improve our circumstances and still win the game of life.
6 . Get enough sleep
Adults aged 18 to 64 should aim for about 7 to 9 hours of sleep each night, according to the National Sleep Foundation (www.thensf.org). Not getting enough sleep—or getting too much—can mess with your mood, make it hard to think clearly, weaken your immune system, and even increase your risk for things like obesity and other health problems. If you’re dealing with fatigue, you might find you need more sleep to feel good. It really depends on what your body needs. For me, I usually feel great with 8 to 9 hours, but when I have flare-ups, I can easily sleep 14 hours or more and still feel like it’s not enough.
On the flip side, some people struggle to sleep at all. This can happen because of pain, discomfort, side effects from medication, or anxiety. If you're having trouble sleeping, it’s really important to figure out why and talk to a healthcare professional if necessary.
Sleep is super important for our bodies to work well. It helps with our immune system, brain function, energy levels, hormone balance, recovery, pain sensitivity, metabolism, and heart health.
So, make sure you’re getting the sleep you need each day to perform at your best. Think of it like a plant that needs water—if it doesn’t get enough, it starts to wilt and won’t grow properly. Similarly, if you don’t get enough sleep, you won’t be able to be the best version of yourself.
7 . Eat well
We all know that healthy eating is often touted as the key to living longer and performing at our best. But did you know that eating the right foods can also help reduce pain levels and fatigue associated with conditions like hypermobility and EDS?
I’m not a nutritionist, so if you're looking for personalized advice on what to add or remove from your diet to boost your body's performance, I recommend finding a nutritionist who understands these conditions. Working with a nutritionist can be incredibly beneficial; it's something I haven’t done yet, but it’s definitely on my to-do list!
A balanced diet can help regulate blood sugar levels and provide your body with the essential tools it needs to function optimally. When your system is running at its best, you might find that your pain levels decrease and your energy levels increase.
Be sure to include plenty of fresh fruits and vegetables, lean proteins (like fish, chicken, beans, and legumes), healthy fats (such as avocados and nuts), and whole grains (like brown rice, whole grain bread, and quinoa) in your meals.
It's also wise to limit certain foods and drinks, particularly processed items and sugary beverages.
Now, I’m not suggesting you stick to a restrictive diet or cut out all your favorite treats—I'm a fan of chocolate myself! What I mean to say is that what you consume can significantly impact how your body manages its symptoms. A healthy, varied diet can provide you with the vitamins and minerals needed for a happier, healthier life.
8 . Stay hydrated
Drinking plenty of fluids and consuming water-rich foods is essential for staying hydrated. Hydration is important for everyone, but it’s especially crucial for us, as water helps keep our joints lubricated, ensures our nerves function optimally, allows our muscles to move properly, and reduces inflammation. Plus, it helps flush out toxins from the body! According to the Institute of Medicine, men should aim for about 3.7 liters of water per day, while women should target around 2.7 liters. While tea and coffee do count toward your fluid intake, they shouldn’t make up the bulk of it, as they can act as diuretics (which means they can make you pee more) and may inadvertently lead to dehydration.
Taking regular sips throughout the day is generally more effective than trying to drink a large glass of water all at once at breakfast, lunch, and dinner.
If you’re drinking enough water but still feel dehydrated, you might not be consuming the right types of fluids—I've experienced this myself!
I find that using electrolyte tablets that dissolve in water helps a lot, along with drinking coconut water and milk, and snacking on hydrating foods like cucumber and watermelon.
Signs that you may be dehydrated include headaches, persistent thirst, a dry mouth and throat, fatigue, brain fog, infrequent urination, and strong-smelling yellow urine. Staying attentive to these signs and ensuring you're adequately hydrated can make a significant difference in how you feel. Remember, a little extra care for your hydration can go a long way in supporting your overall well-being!
9 . Physical therapy (Physio or Sports therapy)
According to research, physiotherapists have a broader range of knowledge than sports therapists. However, I’ve found that my sports therapist is better equipped to handle my hypermobility. It’s all about finding someone who understands your condition and connects with you!
While seeing private therapists can be pricey, there are options available through the NHS. Personally, I’ve found private sessions to offer better quality care. These professionals can help you heal injuries and build strength to prevent future issues. Common complications of Hypermobility Spectrum Disorders, such as slipped disks, pelvic tilts, and limb sprains or dislocations, are all treatable and preventable if you’re willing to put in the effort.
Finding a physical therapist you can trust can feel overwhelming. Don’t hesitate to ask around for recommendations! Reach out to therapists to see if they have experience working with individuals who have hypermobility and if they truly understand it. A casual chat can help you gauge their vibe.
Since my diagnosis, I’ve seen two sports therapists—one I visit regularly and the other I haven’t returned to because she didn’t make me feel completely comfortable and seemed to lack understanding of my condition.
And remember, if a physical therapist suggests adding more stretching to your routine, they might not be the right fit for you! We’re already plenty flexible without needing to increase that further.
I feel very fortunate to have a fantastic sports therapist! (If you live in or around Herefordshire and want his details, just message me, and I’ll be happy to share!) I’ve been seeing him since I was 17, and he has consistently helped me address injuries and prevent them from recurring. He diagnosed me with a slipped disc in my neck when the NHS overlooked it and even advocated for an MRI. Over the years, he has embraced new practices to assist individuals like us with unique body mechanics, applying them whenever necessary. We have great conversations and collaborate to create a plan that works for me. If something he suggests causes discomfort, we simply explore alternative solutions together.
Even if you’re not currently dealing with any injuries, a physical therapist can help you build muscle mass and stabilize your body!
10. Heat and Ice packs
Ever sprained an ankle or knee and been told to use ice for 20 minutes a few times a day? Or had a serious bruise and heard that alternating ice and heat packs for 20 minutes each, with a 20-minute break in between, can help?
It’s true, but this advice isn’t limited to just those types of injuries. If you have a joint or muscle that’s acting up, try using heat and/or ice!
Heat therapy can increase blood flow to promote healing, relieve pain, and reduce stiffness. On the other hand, ice therapy can help reduce inflammation, numb the area to alleviate pain, and calm muscle spasms.
Some medical professionals suggest that using one or the other may not always be beneficial; it really depends on the injury. Personally, I like to try both and see what helps me feel better. I typically use ice for initial sprains and injuries, while I turn to heat for stiff joints or muscles—or when I’m just feeling a bit chilly!
I know I’ve mentioned this before, but it really does come down to personal preference! You have to find what works best for you.
I hope you find these tips helpful as you navigate your journey with chronic pain and fatigue. Remember, it’s important to consult a healthcare professional when trying new strategies, and always listen to your body—it usually knows what it needs!
If you have any questions, comments, or even more pain management suggestions, please reach out to me in the comments or on social media. Your insights are always welcome, and I love chatting!
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