Mind Over Pain
by Bella Reilly

As a wrestler, it can be quite a shock to learn that you have a condition that comes with chronic pain. It might seem like the end of the world, but it isn't. There are many steps you can take to relieve and mitigate your pain, some of which are outlined below.

Dealing with the Diagnosis

Being diagnosed with a chronic condition can shift the ground under you. It may seem like life will never be the same. You may worry about the future. People, especially athletes like wrestlers, who are diagnosed with chronic pain are likely to undergo the classic stages of grief: denial, anger, bargaining, depression and, finally, acceptance.

There's really no way to avoid this process or even to hurry it up. But it does help if you step back from your emotions and identify what stage you are in. That will help you understand your actions and what is causing them. For instance, if you find yourself yelling at your husband about something trivial, it may help both of you to take a step back and notice, "Oh, yeah, I'm in the anger phase."

Know that acceptance eventually comes to everyone, even though there is no due date for it.

The Pain Medication Quandary

Because of the opioid epidemic, you might be reluctant to take pain medications. However, not everyone can manage pain without pharmaceutical assistance.

Some pain relievers, notably anti-inflammatory medications, have few side effects. The most common of these pain relievers are available over-the-counter as aspirin, ibuprofen or acetaminophen. If you can manage your pain with these medications, you need not take anything stronger or more dangerous.

The Centers for Disease Control and Prevention (CDC) guidelines allow opioids for some patients. If you have tried every other therapy without adequate success, you may need these drugs. You can easily get your prescription online now through various sites. Some offer prescription services 24/7 and do not require insurance. Simply book an appointment, talk to an online doctor, and pick up your prescription.

Taking long-term pain medications requires a great deal of trust in your physician. So be sure you are seeing somebody who is on your side and who clearly has your individual welfare in mind. You need to be your own best health advocate.

Good doctors will weigh the risks and benefits of any medication. The optimal dose of an opioid is the smallest dose that allows you to carry on with your life. Take only as much medication as your doctor prescribes. As AARP notes, disasters with pain medication usually occur only as a result of overdoses.

That said, if you can manage your pain without medications, you should do so, and count yourself blessed.

Alternative Treatments for Pain

There is increasing support from the medical community for alternatives to pain medication, including massage, mindfulness, meditation, and relaxation therapy. Traditional therapy can also help as you manage pain and deal with your chronic condition, and now there are many options — including online — to see therapists on any schedule or budget. Some of these treatments may also be covered by your health insurance, which is attainable in a number of ways even if you're a freelancer or self-employed business owner.

Certain types of pain, especially back pain, respond well to exercise. Walking turns out to be one of the best movements for working kinks out of your back and neck. Walking has the advantage of costing no money. And you can walk to and from work, or to and from church, without having to take a lot of extra time out of your day.

Physical therapy (PT) offers more targeted therapies. A few weeks of physical therapy will show you exactly what exercises are best for mitigating your specific pain. You can maximize your time in PT by telling your therapist exactly what your goals are.

Wrestling is a focus and endurance sport, so it should be easy to grasp that changing a few lifestyle habits will also foster a healthier connection between the mind and body. For example, by drinking more water and consuming healthy snacks you create a balance of your gut's good and bad bacteria. This is important, because your gut is responsible for producing vitamin B12 and other essential nutrients, leading to a healthier immune system and weight management. You can keep your gut healthy by focusing on foods and supplements that contain probiotics. There is also a growing body of research showing that gut health can be used to manage chronic pain.

You should also endeavor to reduce as much undue stress as possible. Stress has been shown to contribute to pain, so find ways to manage it. During times of anxiety, take steps like using heavy breathing techniques, nixing stress "thought trains," and recognizing triggers to avoid them as best you can.

Pain-Proof Your Home

Life with chronic pain will be challenging. This is a good time to declutter your home and organize closets and cabinets so that you don't add the frustration of digging for things you need. Shape explains that decluttering also comes with an array of mental and physical benefits including reducing anxiety and fostering a stronger sense of control.

Many people benefit from memory foam mattresses which provide a near-perfect sleep platform while being non-allergenic. You should also experiment with a few different pillows until you find the one that gives you a good night's sleep. On a similar note, you may want to consider replacing some of your flooring with anti-fatigue or fall protection mats. There are also options for physical therapy, if you are bringing your PT or exercise routine into your home.

Learning you will experience chronic pain for the foreseeable future can be daunting, but there are ways to manage your pain and maintain a high quality of life, including keeping up with your wrestling. Although pain medications are the easiest option, they may not be the best for your overall health. Work with your doctor to create a pain management plan that suits your pain level and lifestyle goals, and maintain a good support system while you process this news.

Bella Reilly is founder of Well Now. For more information, click here.