Managing Chronic Pain As You Recover From Covid-19 can be a challenge. As more research continues into the effects of Covid-19, it is becoming clear that an ensuing consequence is chronic pain. Referred to as ‘long Covid’, the condition can end up affecting patients for months after initial infection, and results in a range of symptoms including fatigue, breathlessness, and constant muscle and joint pain. A recent study published in the Journal of The American Medical Association showed that almost 30 percent of participants recovering from Covid-19 still experienced joint pain, while 25 percent have chest pain. For the 54 million Americans with arthritis, and others that live with chronic pain, contracting Covid-19 can further aggravate the pain symptoms, impacting their daily lives, and even professional abilities. For those people, practicing chronic pain management techniques can bring them some relief and make it easier to manage their recovery.
Include Light And Flexibility Exercise In Your Recovery
Exercise not only helps to release endorphins, but it has also been shown to improve muscle tone and joint flexibility. However, while exercise can help you cope with chronic pain, Covid-19 patients who exercise after recovering, and particularly those that experience chronic pain, should do so gradually, and with light exercises like walking, yoga and swimming. If you are unclear or worried about the types of flexibility exercises that are suitable, try fitness apps or online flexibility exercise classes for guidance. With many businesses trying to cut costs and adapt their business strategy to help their entity pull through the pandemic, many of them now offer virtual yoga, flexibility, and one on one training. However, if your pain or stamina worsens considerably, it may be time to speak to your doctor.
Try Self Massage Therapy Techniques
Another thing you can try at home to cope with chronic pain post-Covid-19 is to try self-massage techniques. In a 2014 Annals of Family Medicine research publication, a 60-minute therapeutic massage done two or three times weekly was shown to relieve chronic neck pain. A study on fibromyalgia patients also showed that regular massages helped patients sleep better, which in turn improved their immune response – key in recovering from Covid-19.
Dating back to as far as the second century, massage therapy helps to increase blood flow and reduce the levels of cortisol by up to 31 percent. This can invoke a calmer, more positive mindset, and help your muscles relax as well, diminishing chronic pain along the way. As a bonus, many self-massage techniques can be done using your hands, fingers, or simple tools like a foam roller. Various self-massage techniques for your body parts, including your neck, back or legs, are also widely available. For instance, if you are experiencing pain in your neck, start with placing your index and middle finger at the base of your neck, and glide your fingers to the base of your scalp. Remember to maintain pressure and continue for 20-30 seconds.
Eat An Anti-Inflammatory Diet
Chronic joint pain can cause inflammation and swelling. Arthralgia was present in 14.9 percent of patients recovering from Covid-19. Similar to the issues encountered by arthritis patients, inflammation of your joints can cause chronic pain flare ups and difficulty moving around. If you experience chronic or systematic inflammation, it can be even more difficult to spot – and difficult to target the area with anti-inflammatory medication. This makes consuming a healthy and anti-inflammatory diet even more important.
Multiple studies have shown that an anti-inflammatory diet can reduce pain, and should be a cornerstone of any pain patient’s coping mechanism. To kickstart an anti-inflammatory diet, stick to three rules. First, inject color into your diet. Fresh vegetables and fruit like broccoli and berries are great for fighting inflammation, and can be tasty side dishes. Ideally, you should aim to consume up to nine servings of vegetables every day. You should also reduce your consumption of simple grains. Instead, go for complex carbohydrates like brown rice, quinoa and oats. Finally, add flavor to your food with spices like turmeric. Turmeric contains curcumin, which fights inflammation and swelling.
With a lack of clarity about Covid-19, the recovery process can be different for everyone. Those that go on to experience chronic pain can explore the proven options for managing their pain, including the use of flexibility exercises, an anti-inflammatory diet, and practicing self-massage techniques. Regular practice of these and other coping methods can improve your road to recovery and help you lead a successful life, even with chronic pain.
by Chrissy Philips
Regular contributor to iPain Living Magazine and Blog Articles
