Chronic pain is more common than many people might think. In fact, about 30% of people experience chronic pain, according to the latest data.

The good news is that there are many ways to manage pain effectively, from medical treatments to lifestyle changes. In this guide, we’ll explore 10 proven pain management strategies to help you regain control and get back to the activities you enjoy.

1. Understand the Root Cause of Your Pain

One of the first steps to effective pain management is understanding what’s causing your pain. Chronic pain can result from various conditions, such as arthritis, nerve damage, spinal disorders, or past injuries. In some cases, the cause may not be obvious, which is generally a good sign it’s time to see a specialist.

A pain specialist can help diagnose the underlying cause of your pain by evaluating your symptoms, medical history, and lifestyle. They may also recommend imaging tests like X-rays or MRIs to get a clearer picture of what’s happening inside your body. Once you know the root cause, you and your doctor can develop a personalized treatment plan that works for you.

Keeping a journal of when your pain flares up, what triggers it, and what provides relief can also give your doctor valuable insights. The more information you have, the better equipped you’ll be to manage your condition.

2. Medications

For many people with chronic pain, medication is part of their treatment plan. However, not all pain medications work the same way, which means it’s important to understand your options.

Some medications, like over-the-counter pain relievers (acetaminophen, ibuprofen, or naproxen), can help reduce inflammation and provide temporary relief. These are often used for mild to moderate pain.

For more severe or persistent pain, your doctor may prescribe stronger medications, such as muscle relaxants, nerve pain medications, or, in rare cases, opioids. While opioids can be effective for short-term pain relief, they come with risks of dependence and side effects, so they should only be used under close medical supervision.

If you think medication would help your pain, talk with your pain management doctor in Stillwater about the benefits and risks. Be mindful of potential interactions with other medications you’re taking. Finally, keep in mind that medication generally works best when combined with other strategies like physical therapy, exercise, and lifestyle changes.

3. Physical Therapy and Exercise

Contrary to what some may think, staying active (within reason) can help reduce chronic pain over time with a physician’s guidance. Regular physical activity strengthens muscles, improves flexibility, and supports the body’s natural healing process. Exercise also releases endorphins, the body’s natural painkillers, which can help improve a person’s mood and overall well-being.

A physical therapist can design a customized exercise plan that works within the limits of your specific condition. In fact, many pain management doctors work with local physical therapists as part of their pain treatment plans.

Your plan might include low-impact exercises like swimming, walking, or cycling, which help build strength without putting too much strain on your joints. Stretching exercises can also improve flexibility, while strength training can help support weak or injured areas of the body.

It’s essential to start slow, listen to your body, and discuss exercise plans with your doctor. Overdoing it can lead to setbacks, so work closely with a specialist to find the right balance.

4. Mind-Body Techniques

Sometimes, chronic pain goes beyond the physical. Stress, anxiety, and frustration about pain can make symptoms worse. That’s why mind-body techniques are gaining recognition for their role in managing pain. These techniques help relax the nervous system, reduce muscle tension, and lower stress hormones, which can all contribute to pain relief.

One method is deep breathing exercises, where you focus on slow, controlled breaths to help calm your body. Another practice is progressive muscle relaxation, where you systematically tense and then release different muscle groups to ease tension.

If you’re new to these techniques, start small. Apps, guided videos, or working with a therapist trained in pain management can help you get the hang of things. While mind-body techniques won’t erase pain entirely, they can help you feel more in control, making it easier to manage discomfort and improve your overall quality of life.

5. Dietary Changes for Pain Relief

As the saying goes, “You are what you eat.” While this might not be true in all cases, it is a concept used in many pain management approaches.

A diet rich in anti-inflammatory foods can help support your pain management plan. This diet typically includes the following foods:

• Fruits and vegetables: Berries, leafy greens, and bell peppers are packed with antioxidants.
• Healthy fats: Olive oil, avocados, and nuts can reduce inflammation.
• Omega-3 fatty acids: Are known for their anti-inflammatory benefits.

On the other hand, some foods may trigger inflammation and make pain worse. Try to limit processed foods, refined sugars, and trans fats, which are found in fried foods, baked goods, and sugary drinks. Reducing alcohol and caffeine can also help, as they can contribute to dehydration and inflammation.

Staying hydrated is just as important — drinking plenty of water keeps joints lubricated and helps flush out toxins that can contribute to pain. Making small, sustainable changes to your diet can lead to improvements in how you feel over time. If you’re unsure where to start, consider speaking with a doctor or nutritionist who specializes in pain management.

6. Alternative Therapies

Sometimes, traditional treatments alone aren’t enough to manage chronic pain. That’s where alternative therapies can help. Many people find relief through techniques like acupuncture, massage therapy, and chiropractic care, which work by improving circulation, reducing muscle tension, and promoting relaxation.

Acupuncture, part of Traditional Chinese medicine (TCM), involves inserting thin needles into specific points on the body to stimulate natural pain relief mechanisms. Some research suggests acupuncture can help with conditions like arthritis, back pain, and nerve pain. Since this research is still ongoing, it’s best to speak with your doctor before introducing acupuncture as part of your pain care regimen.

Massage therapy also helps improve blood flow, reduce muscle stiffness, and lower stress levels. For people with spinal conditions, chiropractic adjustments may provide relief by improving alignment and reducing pressure on nerves.

Other alternative treatments, like heat/cold therapy or biofeedback, may also be worth exploring. While these therapies don’t work for everyone, many people report improvements in their pain levels. The key is to find what works best for your body and combine it with other physician-led pain management strategies for the best results.

7. Sleep Hygiene

Chronic pain and poor sleep often go hand in hand. When you’re in pain, it can be hard to get comfortable enough to sleep well. At the same time, lack of sleep can make pain feel worse by increasing inflammation and reducing your body’s ability to heal. That’s why improving sleep hygiene is a key — but often overlooked — part of pain management.

Start by creating a consistent bedtime routine. Try to go to sleep and wake up at the same time each day, even on weekends. Avoid screens (phones, tablets, TVs) at least an hour before bed, as blue light can interfere with melatonin, the hormone that regulates sleep.

Your sleeping environment also matters. A supportive mattress and pillow can help align the spine and reduce pressure points. If you have back pain, try sleeping on your side with a pillow between your knees for better support. If pain keeps you up at night, relaxation techniques like deep breathing or gentle stretching before bed may help.

If your sleep problems won’t go away, talk to your doctor. They may recommend sleep studies or other treatments, especially if they suspect conditions like obstructive sleep apnea, which is often linked to chronic pain.

8. Psychological Support

Chronic pain doesn’t just affect the body — it takes an emotional toll as well. It’s common to feel frustrated, anxious, or depressed when dealing with ongoing pain. That’s why psychological support, like therapy or support groups, can be an integral part of pain management.

One of the most effective approaches is Cognitive Behavioral Therapy (CBT), a type of therapy that helps you change negative thought patterns related to pain. Studies show that CBT can reduce pain perception, improve coping skills, and help people regain daily function.

Support groups — whether in person or online — can also provide some much-needed emotional relief. Talking with others who understand what you’re going through can help you connect with others and learn practical tips for coping. Many pain management centers offer group therapy sessions or can connect you with local resources.

9. Lifestyle Modifications and Assistive Devices

Managing chronic pain often means making small but meaningful adjustments to your daily routine. The way you move, sit, and perform everyday tasks can either help or worsen your pain. By making a few lifestyle modifications, you can reduce strain on your body and improve comfort throughout the day.

One key area to focus on is ergonomics — the way your body is positioned during activities like sitting, standing, or working. If you have a desk job, using an ergonomic chair that supports your lower back and keeping your computer screen at eye level can help prevent neck and back pain. When lifting objects, always bend your knees and keep the item close to your body to avoid straining your back.

Assistive devices can also make a difference. Braces, orthotics, and mobility aids can provide extra support if you need it. For example, wrist braces may help with arthritis, while orthopedic shoe inserts can relieve foot and knee pain. Simple tools like jar openers or cushioned mats in the kitchen can reduce the strain on joints.

These adjustments may seem small, but over time, they can significantly improve mobility and comfort. The goal is to work with your body rather than against it so that you can stay active and independent while minimizing pain.

10. Staying Proactive and Tracking Progress

Pain management isn’t just about finding temporary relief — it’s about making long-term improvements. One of the best ways to do this is by staying proactive and tracking your progress over time. Paying attention to what works (and what doesn’t), can help you adjust your approach accordingly to get the best results.

Keeping a pain journal can help you spot patterns. Write down when your pain is at its worst, what activities or foods trigger it, and what strategies provide relief. This information can be incredibly valuable when working with a Bartlesville pain management doctor to refine your treatment plan.

It’s also important to set realistic goals. Rather than focusing on eliminating pain completely, which may not always be possible, aim for small, achievable improvements. Your goals might look like increasing your ability to walk a certain distance, reducing your reliance on pain medications, or improving sleep quality.

Regular check-ins with a healthcare provider can also help you make sure that your treatment plan stays effective. Pain can change over time, and new options, such as innovative treatments or therapies, might help as they become available.

Chronic Pain Treatment in Oklahoma

Living with chronic pain can be overwhelming at times, but there are ways you can take control and improve your daily life. By combining different strategies — like medication, physical therapy, relaxation techniques, and lifestyle modifications — you and your doctor can build a personalized pain management plan that works for you.

The most important thing to remember is that you don’t have to deal with chronic pain alone. A pain specialist can help identify the right treatments and support you on your journey to feeling better.

If you’re struggling with chronic pain, don’t wait to get help. Learn about treatment options for relief with our Tulsa pain management doctor. You can also contact us to schedule an appointment at any one of our office locations in Tulsa, Bartlesville, and Stillwater, Oklahoma .