Aches and pains may be part of the natural aging process, as your body may experience wear and tear that causes muscles, ligaments and joints to ache at times. Chronic pain can also be related to other health conditions, recovery from injury or even mental health disorders. Whatever reason you might deal with pain during retirement, you can take a proactive approach to manage pain and live as vibrant a life as possible.
When you're experiencing chronic pain, it might be tempting to do less with your body. However, regular gentle exercise that promotes mobility and range of motion could actually help with many types of pain. Depending on the reason for your pain, you might feel uncomfortable as you begin to move but experience reduced pain as you get into a workout. Or you might have a long-term benefit of reduced overall pain.
It's essential to avoid exercising in ways that might exacerbate injuries or pain. Consider asking your doctor about appropriate levels of exercise and working with physical therapists or fitness professionals to develop programs that work for you.
Inflammation is a common cause of pain and other discomfort. Reducing foods that cause inflammation can help you better manage chronic pain. Sugar is a well-known inflammatory food, so cutting back on desserts and paying attention to labels might help you reduce pain. You may be surprised how many foods have added sugar when you start paying attention, and you can substantially reduce sugar intake by replacing sweet beverages and treats with healthier items.
Other foods known or believed to cause inflammation include fried foods, processed meats, alcohol and artificial sweeteners. Highly processed foods, such as chips and packaged snacks, tend to have higher amounts of sugars, seed oils and other ingredients that can increase inflammation.
Breathing exercises, meditation, prayer and other mindfulness techniques are a natural way to help combat pain. Diaphragmatic breathing has been shown to help with chronic pain. You can practice this method by:
Try to remain relaxed throughout the breathing exercise, counting to three or four as you inhale and exhale.
Try to avoid letting pain stop you from enjoying the company of others. Say yes to social activities, especially when they're something you know you can physically do. Enjoying fellowship, laughing with others and hearing about what others are going through can help take your mind off of pain. Social activities also reduce feelings of isolation and loneliness, which might lead to depression that can make your pain worse.
Do be aware of your physical limitations, though, and respect them. If you know that walking more than 10 minutes at a time without resting results in severe pain that makes it difficult to do anything for days, for instance, choose social outings accordingly. You might enjoy dinner out with friends but skip the walking ghost tour downtown afterward.
Consider ways to balance your life in favor of an active life. For example, you could move into an assisted living community such as Bethesda Gardens in Frisco, TX, so you don't have to spend physical effort keeping house or making meals. That may allow you to enjoy more activities with friends without overdoing it.
When possible, purchase furniture that best serves your body. A good mattress that reduces pressure points and a chair that allows you to sit in a way that supports your back may be well worth the investment.
You can also arrange your living area to support good ergonomics. Don't keep items you need regularly on low shelves that require you to bend and reach in awkward ways, for example.
Stay updated about new options for treating any chronic conditions you might have, and talk to your health care providers about your pain level and what you're doing to combat it. They may be able to offer advice about natural remedies, including lifestyle changes and medical interventions, that can help you live a more vibrant life that's as free of pain as possible.
