Everything you need to know about chronic pain
In pain and worried or unsure what to do? We’re Here.
Chronic Pain is extremely common — more than 1 in every 4 people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
Pain is your body’s way of protecting you.
When you sprain an ankle or cut your finger, pain acts like an alarm system, encouraging you to rest and recover while the tissues heal.
Most of the time, as the body recovers, the alarm system settles down. Sometimes, however, the pain continues long after the tissues have healed. This is what we call chronic pain.
Chronic pain is generally defined as pain that has lasted for more than three months, or pain that keeps returning over time.
Importantly, chronic pain does not always mean there is ongoing damage inside the body.
In many cases, the body’s alarm system has become extra sensitive and protective.
This all sounds scary — However, often chronic pain symptoms will reduce on their own with a few simple exercises.— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Light walking or swimming reduces stiffness and speeds up recovery more effectively than rest.
Try gentle exercise which will help reduce stiffness, decrease nervous system sensitivity, and decrease pain.
Exercises
Exercise should be performed for 30-60 minutes every day.
Examples of exercises reduce chronic pain include:
- Weightlifting at high intensity hitting all the major muscle groups for 30+ minutes
- Swimming using a variety of strokes for 60+ minutes
- Walking outside for 60+ minutes
Postural adjustments
Supine Body Scan
Mindfulness Body Scan
Purpose:
Calms the nervous system reducing hyper-excitability and pain.
How to do it:
- Lie on your back.
- Relax your body to the deepest
- Let your breathing return to normal
- Bring your awareness to your body
- Starting at your head work your way down to your shoulders, back, hips, knees, and toes.
- Continue to breath throughout
- Notice any tingling, discomfort, hot, cold.
- Allow your body to notice these sensations making adjustments that allows a deeper level of relaxation.
- Continue this exercise for 2 minute
Reps:
3-5 minutes,
Self massage (after 3+ days)
Light – medium pressure held into any areas of discomfort for 1-2 minutes. This will cause some initial discomfort followed by calming effects on the muscles and pain.
Anti-inflammatories (e.g ibuprofen)
Check with your GP to see if you’re suitable for medication to help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific chronic pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting ankle pain that is not eased by rest or position and is rapidly worsening.
Ankle pain following a significant trauma (e.g. fall, accident, car crash).
Ankle pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat Chronic pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert pain clinicians, osteopaths and physiotherapists are experienced in diagnosing and treating Chronic Pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduce stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build disc-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment to help guide and track your recovery.
Get in Touch
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01704 264 888
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01704 264 888
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