Chronic pain management begins with understanding what you are living with. Pain that lasts longer than about three months is usually called chronic or persistent pain, and it affects many people across the UK. This guide from Guardian Pharmacy explains how chronic pain works and what can help day to day.
Key takeaways
- Chronic pain is pain that continues for around three months or longer.
- Your pain is real, even when scans and tests show little or nothing.
- Good management usually combines several approaches, not just one.
- Your GP and pharmacist can help you build a plan that suits you.
What is chronic pain?
Short-term pain is a warning signal. You twist an ankle, the area hurts, and the pain settles as the injury heals.
Chronic pain is different. It carries on after the body has healed, or it appears without any clear injury. Sometimes it is linked to a long-term condition such as arthritis. Sometimes no single cause is ever found.
Common examples include long-standing back pain, joint pain, nerve pain and widespread aches. The pain can be constant, or it can come and go in flare-ups.
Why chronic pain feels different
Pain is produced by the nervous system. When pain goes on for a long time, the nerves and brain can become more sensitive. They may send out pain signals more easily, even when there is little damage in the body.
This does not mean the pain is imagined. It means the pain system itself has changed, which is why chronic pain often needs a different approach from a recent injury.
Stress, poor sleep, low mood and worry can all turn the volume up. Looking after these areas is a genuine part of treatment, not an extra. You can read more in our guide to chronic pain and mental health.
Chronic pain management: building a day-to-day plan
There is rarely a single fix. Effective chronic pain management usually brings together several small steps that add up over time.
- Keep gently active in a way that suits your body.
- Pace your activities so that good days do not lead to bad ones.
- Protect your sleep and try to keep a regular routine.
- Use heat, relaxation and other self-help methods.
- Stay in touch with people who support you.
It can help to keep a simple diary of your pain, activity and sleep for a couple of weeks. Patterns often show up, and the diary gives your GP useful information. Medicines prescribed by your doctor or specialist may also be part of your plan, and they should always be used as directed by them.
Pacing, movement and rest
When you are in pain, resting completely can feel like the safest choice. Over time, though, too little movement can leave muscles weaker and joints stiffer, which often makes pain worse.
Pacing is a helpful middle path. You break tasks into smaller parts, take planned breaks and increase activity slowly. On a good day you do a little less than you could, so you are not caught out the next day.
Gentle options such as walking, swimming, stretching or yoga suit many people. Our article on non-drug pain relief, heat, movement and physiotherapy explains these in more detail.
Looking after sleep, mood and support
Pain and sleep affect each other. Pain makes it harder to sleep, and tired people feel pain more strongly. A calming bedtime routine, a cool, dark room and regular sleep and wake times can all help.
Living with pain can also be draining and isolating. Feeling low, frustrated or anxious is common and nothing to be ashamed of. Talking to family, friends or a support group can ease the load, and the NHS website lists services and advice. Mind offers information on looking after your mental health.
Some people are offered a pain management programme, which teaches practical skills in a group setting. Ask your GP whether one is available in your area. The National Institute for Health and Care Excellence (NICE) publishes guidance on how chronic pain should be assessed and supported in the NHS.
When to speak to a professional
Book a GP appointment if pain has lasted more than a few weeks, is getting worse, or is affecting your sleep, work or mood. Your pharmacist can talk through safe self-care options. Call NHS 111 if you need advice urgently. Call 999 straight away for sudden severe chest pain, signs of a stroke, or severe pain after a serious injury. If you feel hopeless or have thoughts of harming yourself, call Samaritans free on 116 123 at any time.
Frequently asked questions
How long does pain have to last to be called chronic?
Pain that continues for around three months or longer is generally described as chronic or persistent. Some people have it for years, and it can vary from day to day.
Can chronic pain be cured?
For many people, chronic pain does not disappear completely. The aim of treatment is usually to reduce its impact, improve what you can do each day and help you feel more in control. Your GP can discuss realistic goals with you.
Is it safe to exercise when I am in pain?
Gentle, regular activity is often recommended, but the right type and amount depend on your condition. Start slowly, and ask your GP or a physiotherapist for advice that fits your situation.
Why does stress make my pain worse?
Stress makes muscles tense and can make the nervous system more sensitive to pain signals. Relaxation, good sleep and talking about worries can help to calm this response.
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