Are These Common Habits Making Your Chronic Pain Harder to Manage?
Living with chronic pain can feel like an uphill battle. But what if some of your daily habits—small things you do without thinking—are actually making things harder than they need to be? At Revive Physical Therapy, we work with clients every day to identify not just the cause of their pain, but the behaviors that may be unintentionally contributing to it.
Here are five common habits that could be aggravating your chronic pain—and what you can do instead.
1. Poor Posture Throughout the Day
Whether you’re sitting at a desk, driving, or standing in line, posture matters. Slouching or leaning to one side can cause uneven strain on your muscles and joints, leading to inflammation and increased discomfort. Over time, poor posture reinforces bad movement patterns and can turn acute aches into chronic pain.
What to do: Set reminders to check your posture throughout the day. Make sure your workspace is ergonomically friendly and consider using a lumbar support pillow if you sit for long periods.
2. Lack of Regular Movement
When you’re in pain, it’s natural to want to rest—but too much rest can backfire. Staying sedentary weakens the muscles that support your joints, reduces circulation, and may increase stiffness.
What to do: Gentle movement is often better than complete rest. Aim to get up and stretch every 30–60 minutes. Low-impact exercises like walking, swimming, or guided physical therapy can keep your body moving without increasing your pain.
3. Ignoring Sleep Hygiene
Poor sleep doesn’t just make you tired—it makes pain worse. Lack of quality sleep increases your body’s sensitivity to pain, makes healing slower, and can exacerbate symptoms of depression and anxiety, which are often linked with chronic pain conditions.
What to do: Create a bedtime routine that helps signal your body it’s time to wind down. Keep your room dark and cool, avoid screens at least an hour before bed, and try to sleep and wake at consistent times.
4. High Stress Levels
Stress causes your muscles to tense, your heart rate to rise, and your body to stay in a constant state of alertness. This “fight or flight” response can significantly increase your pain levels, especially in conditions like fibromyalgia or tension headaches.
What to do: Practice relaxation techniques like deep breathing, meditation, or progressive muscle relaxation. Many of our clients also benefit from pairing physical therapy with mindfulness-based practices.
5. Skipping Meals or Eating Inflammatory Foods
Nutrition plays a big role in how your body manages pain. Skipping meals can cause blood sugar dips, which affect your energy levels and mood. And diets high in sugar, processed foods, or alcohol can increase systemic inflammation, worsening pain.
What to do: Try to eat balanced meals with whole foods, lean proteins, and healthy fats. Stay hydrated, and if you’re not sure what’s best for your condition, talk to a registered dietitian or your physical therapist for personalized guidance.
Take Control of Your Pain—One Habit at a Time
Small changes can lead to big improvements. By adjusting just a few of these daily habits, you may start to notice less pain, more energy, and a better overall quality of life.
At Revive Physical Therapy, we’re here to help you find relief that lasts—not just through treatment sessions, but through empowering you with the knowledge and tools you need to take charge of your health. If you’re struggling with chronic pain, reach out to us today to schedule a consultation.
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