Many factors influence how you feel pain. Find out more about common factors influencing pain, when to consult a doctor and lifestyle changes to prevent or manage pain.
Introduction
Many factors influence how you feel pain as shown in the diagram below1. Pain acts as a signal of possible injury and adopting a healthy attitude towards pain can be beneficial.
Consult a doctor if you are experiencing any of these signs or symptoms
Unexplained weight loss
Persistent pain from an injury
Chest pain or jaw pain
Shortness of breath or cold sweat
Fever or night sweat
Pain which does not improve after rest or pain medication
Swelling or redness around area of pain
Change in urinary and bowel control
Worsening headache, numbness, weakness or tingling sensation in any region
Sudden loss of function (e.g. Difficulty in balancing when walking, unsteady walking)
Managing different types of pain
Acute pain (<2-3 weeks)
Move within pain limits. Avoid or modify activities that worsen your pain. Rest when needed.
For acute injuries, wrap a cold pack in a towel and apply it for 10-15min over the area of pain a few times a day. Do not place it directly on your skin.
Strong painkillers are usually not needed. Simple medications may help e.g., paracetamol, or ibuprofen. Avoid long term medications without consulting your pharmacist or doctor.
Gradually return to your usual activities when you can.
In most cases, your pain should improve in 6 weeks. Consult a doctor if your pain worsens or if you have any of the symptoms mentioned above.
Chronic/ Long-term pain (>3 months)
Long-term stress can affect our health and worsen the pain2. Relaxation exercises can help provide some stress and pain relief. Visit MindSG for more tips on managing stress.
Gradually return to your exercise routine when you can.
Visit this Healthhub link for more information on how to start exercising when you are in pain.
Better manage pain with staying active by making the lifestyle changes listed below.
Consider consulting a healthcare provider if you have not done so.
Lifestyle changes to prevent or manage musculoskeletal pain
Cultivate a healthy body3
Maintain a healthy weight.
Eat a balanced diet.
Exercise regularly. Aim for at least 150 to 300 minutes of moderate-intensity aerobic physical activity weekly, and moderate-intensity strengthening activities at least 2 days weekly.
Use your leg muscles to help you lift the object, where possible.
Do not twist your body when carrying the object.
Know your limits. People often injure themselves when they are fatigued or physically unfit.
Perform self-directed exercises
Specific to body region of concern, to improve strength and/or flexibility.
Possible treatment options by healthcare providers
As most musculoskeletal conditions do not require steroid injections or surgery to recover, conservative treatments are usually considered first.
The decision for these treatment options should be discussed with your healthcare provider, who will provide recommendations after assessing your condition.
Disclaimer
In most cases, your pain should improve in 6 weeks. See a doctor if your pain worsens or if you have any of the symptoms stated in the “Consult a doctor if you are experiencing any of these signs or symptoms” section above.
One-Rehab Musculoskeletal Workgroup (Jan 2023 - Dec 2023)
Musculoskeletal Physiotherapists from Public Healthcare Institutions
References
Mallick-Searle, T., Sharma, K., Toal, P., & Gutman, A. (2021). Pain and Function in Chronic Musculoskeletal Pain-Treating the Whole Person. Journal of multidisciplinary healthcare, 14, 335–347. https://doi.org/10.2147/JMDH.S288401
Crofford, L. J. (2015). Psychological aspects of chronic musculoskeletal pain. Best practice & research Clinical rheumatology, 29(1), 147-155.
Dean, E., & Söderlund, A. (2015). What is the role of lifestyle behaviour change associated with non-communicable disease risk in managing musculoskeletal health conditions with special reference to chronic pain?. BMC musculoskeletal disorders, 16(1).
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This article was last reviewed on
Thursday, April 25, 2024
CONTRIBUTED BY
One-Rehab Musculoskeletal Workgroup (Jan – Dec 2023)