5 Tips to Coping With Depression From Chronic Pain

Tips to living with chronic neck and back pain:

Chronic pain affects more than 3 million people in the US per year. Chronic pain is hard to cure but can be successfully treated. Many people develop depression after dealing with unexpected chronic pain following an injury. Depression can slow the healing process and create more pain and stiffness in your neck and back.

Some symptoms of depression from chronic pain include low energy, high-stress levels, mood swings, muscle aches and pains, and low mental and physical performance. Many people dealing with depression from chronic pain have trouble sleeping due to neck and back pain.

Depression can develop as a result of many factors. Some of these factors include reduced quality of life due to restrictions caused by neck and back pain following an injury. Everyday tasks such as taking care of your children, working full-time, or even going out with friends for dinner can cause your pain to intensify, which results in depression due to reduced quality of life.

Here are some of Dr. Nucci's tips for reducing depression from chronic neck and back pain:

1. Learn to meditate. Many Americans feel they don't have enough time to complete everything they need to do, let alone take 10 minutes to meditate. As a beginner, meditation can be very hard. It requires clearing your mind and entering a state of relaxation and deep breathing. With practice, meditation can help relax your mind and body. People who meditate sometimes try to repeat a mantra that is meaningful to them to clear their minds of distracting thoughts and stress. Here is a useful meditation video by WiseMindBody to help you destress at the end of your work day:

2. The role of physical activity: Many people with chronic pain avoid exercise and therefore risk getting out of shape and causing more aches and pains. Dr. Nucci suggests walking, swimming, or biking 3 to 4 times per week for at least 30 minutes per day. Start by making small goals until you've reached a lifestyle routine that suits you. Try finding a physical trainer or therapist in your area who can help develop a workout routine that does not strain or further injure your neck and back.

3. Reducing alcohol & smoking Drinking less or no alcohol can help increase your quality of life, especially if drinking affects your sleeping patterns. Smoking can also worsen pain because it causes inflammation in your joints.

4. Get Outdoors Studies have shown that people who spend more time outdoors have increased positive emotions. Take a ten-minute walk in the sun or spend your work lunch outdoors and enjoy nature.

5. Massage therapy Massages have a great effect on your mind and body. Massages help relieve tension and stress. Try choosing a spa that includes aromatherapy and relaxing music to help reduce stress while enjoying your massage.