How to have less pain all day

If you’re dealing with long-term pain, you’re not alone. About one in five Americans are coping with chronic pain. And the causes aren’t always clear.  

Pain can get in the way of working or doing what you love. Pain medications can provide relief. But they can come with unwanted side effects and aren't ideal for long-term use. 

The good news? Making small changes to your lifestyle can help you manage pain from morning to night. 

How to have less pain in the morning

1. Do some simple stretches. You can do these while still in bed. Gently pull your knees into your chest and rock them from side to side. Then bend and straighten your legs a few times. This helps loosen up your muscles and joints.
2. Go for a morning walk. Once you’ve warmed up your joints with stretches, some movement can make you feel better. Try to walk on a flat surface and avoid cold weather, which can make pain worse.
3. Take a warm shower.  Warm water on tight muscles and joints can help relieve morning stiffness. Moist heat like shower steam is even more effective than the dry heat of heating pads.
4. Eat a good breakfast. Do you take medications or supplements to relieve pain? Take them with food to avoid an upset stomach. Opt for a balanced breakfast, like whole-grain cereal with fruit or a smoothie. 

How to have less pain during the day

1. Take breaks to relax. You may notice that as the day goes on, your pain gets worse. One reason is stress. Try mindfulness or breathing exercises to ease stress and tension.
2. Change your diet. Cut back on processed foods that are high in fat or sugar. They can promote inflammation, which can make pain worse. Add more fruits, vegetables, nuts and healthy fats to your diet.
3. Keep moving. If you spend most of your day sitting, try to get up at least once an hour. Walk around for a few minutes or do some gentle stretches. Regular movement can help reduce pain. 

How to have less pain at night

1. Switch up your sleeping position. Avoid sleeping on your stomach. It can put your neck and spine in an unnatural position. Try sleeping on your back with a pillow under your knees. Or sleep on your side with a pillow between your knees.
2. Adjust the sleep environment. Pain can make it harder to fall asleep. Keep your bedroom cool (around 65°F). Cooler temperatures help signal your body that it's time for sleep.
3. Try topical creams. One safe option to help relieve nighttime pain? Over-the-counter creams. They contain medicines that can relieve pain. And massaging the cream into your skin can also soothe pain and help you relax. 

Avoid the risks of opioid use

Opioids are powerful painkillers. They’re often used for short-term pain relief for things like injuries or surgery recovery. But they’re also highly addictive.  

Take these steps to lower your risk of addiction or overdose: 

• Use the lowest dose for the shortest amount of time.
• Never take more than prescribed.
• Don’t take opioids with alcohol.
• Store opioids in a safe and secure place.
• Never share your medicine with others.
• Throw away any unused pills. But don’t throw them in your household trash. Ask your pharmacist how to safely dispose of opioids. 

Ask your doctor about other ways to manage pain. Safer options include:

• Over-the-counter pain relievers like ibuprofen or acetaminophen
• Physical therapy to improve mobility and strength
• Lifestyle changes, such as diet and exercise, to manage pain