My Top Tips for Thriving (Not Just Surviving)
Living with Chronic Pain.
Tips from chronic pain warriors, twenty-five years.
Yep, That’s how long I’ve been navigating the labyrinth of chronic pain, so I deeply understand the daily struggles.
Hopefully, these tips help you in some way.
Living with chronic pain can feel like a constant battle, but over the years, I’ve discovered some absolute game-changers that have helped me not just cope but actually thrive.
I hope that they might offer some comfort and support on your own journey.
- Embrace the Power of Quiet (and Earplugs!)
This might sound simple, but honestly, earplugs have become my everyday superheroes. I wear them almost everywhere – around the house, in the supermarket, even on public transport. I’m not trying to block out all sound completely; instead, they gently muffle the overwhelming noise that can often exacerbate my pain and sensory overload. Heavy-duty noise-cancelling headphones can sometimes feel bulky, so I prefer regular or lighter noise-cancelling earplugs. They are a lifesaver in busy shops when it feels like the whole world is talking at once, or at louder events like concerts where I still want to participate but need to dial down the intensity.
- My Beloved Electric Hot Water Bottle
Oh, how I adore my electric hot water bottle! It’s more than just a source of warmth; it’s a portable comfort companion. I take it practically everywhere with me. I even gave it a makeover with a new cover to match my personal style! It tucks easily into my bag, and if I need to discreetly carry it from the car to a restaurant, my trusty festival bag comes to the rescue. The best part? It stays wonderfully warm for hours and simply plugs into the mains to recharge by my bedside. No more waiting for the kettle to boil or constantly microwaving wheat bags – this is pure, convenient bliss. - The Unexpected Relief of a Sports Mouthguard
This was a surprising one for me! Suffering from TMJ (temporomandibular joint disorder), I often woke up with widespread jaw pain from clenching in my sleep. On a whim, I tried sleeping with a simple, moulded sports mouthguard (the kind you can get for a few pounds at most chemists). The difference was incredible! It gently prevents me from tensing my jaw overnight, significantly reducing morning pain. It’s a cheap and easy fix that has made a huge impact on my sleep quality and overall comfort.
- The Comforting Embrace of a Weighted Blanket
My weighted blanket is my go-to for the best nights of sleep and incredibly soothing naps. It feels like a gentle, all-over hug, helping me to relax and drift off quickly. I highly recommend getting a fluffy one. This has been particularly helpful in managing my PTSD attacks, chronic pain, and anxiety. Even my young daughter loves snuggling under hers! For an extra layer of tranquillity, I often add a blackout 3d eye mask – pure bliss!
- Say Goodbye to Lukewarm Drinks
If you’re anything like me, you make a hot drink and then completely forget about it until it’s gone cold. Enter the beautiful double-walled cup! Investing in one for your hot beverages is a game-changer. It keeps your drinks warmer for longer, meaning you can actually enjoy them while they’re still hot. I also find I naturally drink more water throughout the day with my beloved insulated water bottle that keeps drinks cold for hours. My daughter affectionately calls it my “emotional support water bottle,” and honestly, she’s not wrong! Find a bottle you love, and you’ll want to keep it by your side. Have a separate long cool drink bottle. Helps if you like what you’re holding or trying to remember to drink. - Don’t Be Afraid to Utilize Mobility Aids
This was a big one for me to accept, but it has made a world of difference. Don’t hesitate to hire a wheelchair in shopping centres – they are usually free and can save you immense energy on longer outings. I also have a walker wheelchair for times when I’m recovering from a flare-up and need help in the house. I absolutely love it! My daughter enjoys riding along, turning necessary outings into a fun (and less painful) experience for both of us. There’s no shame in using aids that help you live your life more fully. - Creating a Pain-Friendly Bathroom Sanctuary
Small changes in the bathroom can make a big impact. A squatty potty seat step has significantly improved my comfort during bathroom breaks. And a shower chair (must have shower approved feet). It’s absolute heaven on days when standing for long periods is simply not an option. I also have a folding walking stick that I adore and often receive compliments on, especially from the lovely older ladies! And it folds up in my bag. Find tools that support your body and make daily routines less taxing. - Seeing Clearly (Even Indoors)
Light sensitivity and migraine headaches are common companions for many with chronic pain. Wearing sunglasses indoors can provide much-needed relief from harsh brightness. Fitovers are my personal favourite as they easily slip over my prescription glasses. Blue light glasses have also become essential, especially when watching TV or using other technology, helping to reduce eye strain and potential headache triggers, and great mood setting. Warm lighting is best for rest. - Seating Support for Pain Relief
A coccyx cushion or a meditation bolster with a handle has become my trusty sidekick in the car, on the lounge, and even at the office. It takes the direct pressure off my tailbone and spine, making long trips nicer, have bolster across you lap rest arms on or cuddle to sleep, and even cinema visits much more bearable. It’s also been a great tool in preventing sciatica flare-ups. - Lightening the Load – Literally!
On days when my pain is flaring, even carrying a regular handbag can feel like a monumental task. That’s where my tiny card purse and meduium size backpack is my favourite bag, evenly distribute my weight, and doesn’t make my back hurt. I found a fantastic card wallet with a clip that I can attach to my keys, ensuring everything stays together and secure in my small bag. Make sure it’s big enough to fit your phone and any essential medications. - Surround yourself with things you love. Look up hugge
- Having a list of your current medications readily available on your phone. I made a health resume so doctors can just read it.
- The Comfort and Simplicity of a Capsule Wardrobe
Creating a capsule wardrobe has simplified my life in so many ways. There’s no magic number of items you need, but having a curated selection of comfortable and versatile clothes that easily mix and match reduces decision fatigue and lessens the laundry burden. Prioritize wearing your favourite, most comfortable clothes every day and invest in high-quality, cozy pajamas and loungewear. Check out my Pinterest board – “Chronic pain wardrobe” – for inspiration! - When you find pyjamas you absolutely love, treat yourself to a few pairs in different patterns.
- If bras are irritating, try wearing a soft singlet or t-shirt underneath. Yep, over your under shirt. Bamboo fabrics are incredibly comfortable. Personally, I often opt for very soft tops that don’t require a bra or have built-in wireless options. AuDHD makes it hard for me to find clothes that don’t itch or make me too hot.
- Good quality dressing gown, 3 to be exact. Don’t let other people buy them you should choose it to fit your taste. Something big, comforting and warm long, another light summer one long and a spare
- Happy Feet, Happy Me
Investing in a good pair of Ugg boots or luxurious summer house slippers has been a game-changer for my foot pain. I have several pairs of fluffy slippers and wear them all day long. Even the transition from carpet to tile can be painful, so having that constant cushioning and support makes a huge difference. Buy loads of new different style socks. And throw out the others. - Prioritizing Rest and Sleep Quality
Since we spend a significant portion of our lives asleep (and those with chronic pain often spend even more time in bed), investing in your sleep environment is crucial. If possible, consider an electric adjustable bed or a new mattress or mattress topper. Good quality linens bamboo cotton, no polyester. Also plays a vital role in getting a restful night’s sleep. I also find that using an oil diffuser with calming scents helps create a relaxing bedtime routine. Plus weighted blanket and eye mask= bliss. - The Power of Distraction and Entertainment
Having easy access to enjoyable distractions is essential for managing the mental toll of chronic pain. Amazon Prime, Audible, and youtube premium are my go-to companions. When I’m feeling up to it, I listen to audiobooks, read, and make lists of movies I want to watch. A good Bluetooth speaker is perfect for enjoying movies from your phone or computer. Pro Tip: When you’re having a good day, take a few minutes to save movies or shows you’ve been wanting to watch. That way, when exhaustion hits, you have readily available entertainment without having to make decisions. While I love reading, sometimes I just need to close my eyes and listen. - My Unexpected Saviour: The Shakti Mat
Okay, I know what you might be thinking… a spiky mat for pain relief?! But hear me out! The Shakti mat has been one of the most effective tools I’ve found for managing my pain. I lie on this mat for at least 20 minutes once a day. It might feel a little intense at first, but trust me, the relief I experience afterwards is incredible. It helps to release tension, improve circulation, and significantly reduce my pain levels.
Living with chronic pain is a journey, and what works for one person might not work for another. However, I truly hope that some of these tips resonate with you and offer you some new strategies to navigate your own experience.
Remember, you are not alone, and finding small ways to improve your comfort and well-being can make a world of difference.
Be kind to yourself, listen to your body, and keep searching for what helps you thrive.
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