What is chronic pain?
Chronic pain is a common condition affecting over one third of adults in the UK. It is defined as pain that continues for more than 3 months. Unlike acute pain, which is a normal response to tissue damage and serves as a warning signal, chronic pain lasts for an extended period, often lasting for months, or even years.
According to the National Institute for Health and Care Excellence (NICE), “pain can be secondary to (caused by) an underlying condition (for example, osteoarthritis, rheumatoid arthritis, ulcerative colitis, endometriosis). Chronic pain can also be primary. Chronic primary pain has no clear underlying condition or the pain (or its impact) appears to be out of proportion to any observable injury or disease”.
To manage and reduce pain, it helps to get a deeper understanding of someone’s general lifestyle. For example, NICE also states that “the experience of pain is always influenced by social factors, emotional factors, expectations and beliefs, mental health and biological factors.”
In terms of treatment, taking certain types of medication can help with pain relief, but only to a limited extent. Other types of treatment can include physical therapy, psychological therapy, alternative therapies (such as acupuncture) and lifestyle changes.
Ways chronic pain can impact you at work
Chronic pain affects different people in different ways, but below are some of the impacts people may experience:
- Reduced energy levels – This can make tasks more difficult, and you may need reasonable adjustments to be considered to help you manage things such as fatigue e.g. more frequent breaks or flexible working.
- Increased absence – It can contribute to increased absence as you may need time off to manage pain or attend medical appointments.
- Increased stress levels – Balancing the demands of work and life with the challenges of chronic pain may lead to heightened stress levels – which could exacerbate the experience of pain and have a further impact on your state of wellbeing.
- Mental and emotional strain – Chronic pain can cause mental and emotional distress, including anxiety and depression. The emotional toll may affect your mood at work, and impact interpersonal relationships with others.
- Impact on performance – Persistent pain may lead to decreased concentration and focus, resulting in reduced productivity. In some cases, chronic pain may also impact cognitive function, such as memory, decision-making and problem-solving.
- Difficulty with physical tasks – Jobs that involve physical activities or manual labour may become challenging. Tasks that were once manageable, may be difficult to perform after developing chronic pain or if your symptoms become worse. Treatment may also have an impact i.e. if you are taking medication that makes you drowsy, this could affect your ability to carry out safety critical roles.
Support in the workplace
If you have chronic pain it’s important to let your employer know so that they can carry out the relevant risk assessments and put support in place. They can also signpost you to internal support – such as an employee assistance programme (EAP), which can help with any mental health struggles.
If your employer has an occupational health provider in place, they may be able to offer support with any workplace assessments you might need, and offer guidance on reasonable adjustments to be considered. They can also support with a return to work after a period of absence.
Self-care tips to help support your wellbeing
Below are some general tips to help look after your physical and mental wellbeing.
- Incorporate regular physical activity into your routine – Engaging in physical activity is an important part of the recovery process. Try to keep active daily where you can with movements that don’t put too much strain on your body i.e. activities such as walking, swimming and yoga. Physical activity can help to prevent stiffness, improve your sleep, support your overall physical and mental health, and help to reduce the severity of chronic pain.
- Try to eat a healthy nutritious diet –Giving your body the right nutrients and keeping well hydrated supports your immune system and can help to reduce inflammation – which can be a major contributor in chronic pain. According to an article in Harvard Health, evidence suggests foods rich in antioxidants can have an anti-inflammatory effect. This includes foods such as whole fruits, dark green leafy vegetables, nuts, legumes and wholegrains. Research also suggests omega-3 fatty acids found in olive oil, flaxseed oil and fatty fish may also help. Read more about types of foods that reduce inflammation.
- Try to remain in work – Research shows that people become less active and are more at risk of developing mental health problems when they’re not working, so remaining in work can have benefits for your health. It could also act as a distraction from the pain. It’s important to speak with your line manager about any struggles you’re having with your health or your job role so that they can support you. If your employer has an occupational health provider in place, you may be able to get a referral in order to seek professional advice.
- Take steps to look after your mental health –Chronic pain can add to psychological and mental stress, which could exacerbate pain. To help combat this, try to take steps to look after your mental wellbeing. This could include practicing mindfulness, making sure you get enough quality sleep, engaging in physical activity, talking to others about how you are feeling, making time for your social connections and keeping up hobbies you enjoy. If you are struggling to cope, it’s important to reach out to your GP for help. Also, don’t forget to check what supportive services your employer has in place. If you need to speak to someone in the moment, you can call the Samaritans confidential helpline for free on 116 123 where a trained volunteer will listen without judgement.
- Try relaxation techniques – As part of looking after your mental health and reducing stress and tension, try to take part in some relaxation techniques. Exercises such as muscle relaxation techniques and deep breathing exercises can help your mind and body to relax and unwind. Check if there are any classes local to you, there are also plenty of exercises online, such as this deep breathing exercise by Shout UK, and this mindfulness meditation by Calm.
Further support
The Pain Toolkit – Tips to help self-manage persistent pain.
Meditainment – Free meditation for managing pain.
NHS – How to get help for pain.
Sources
www.nhs.uk/live-well/pain/ways-to-manage-chronic-pain/
www.msn.com/en-us/health/condition/Chronic-pain/hp-Chronic-pain?source=conditioncdx
www.health.harvard.edu/pain/can-diet-heal-chronic-pain
https://www.nice.org.uk/guidance/ng193/resources/chronic-pain-primary-and-secondary-in-over-16s-assessment-of-all-chronic-pain-and-management-of-chronic-primary-pain-pdf-66142080468421
This information was published February 2024.
