Ouch! Not All Pain Is the Same Think of pain like an alarm that something is wrong. When that alarm keeps going off and gets louder, it can take over. Persistent pain lasting three months or more is considered chronic. Musculoskeletal injuries (MSKIs) are the leading cause of chronic pain in the military. As a Warfighter, you know staying mission ready is important, so reducing injury risk is essential. If you notice your pain alarm is going off, seek medical attention immediately. Early intervention can help your long-term results. Common Types of Chronic Pain Prev Next Joint paint Back pain Headaches Neck pain Nerve pain Did You Know? Not all pain is the same and not all symptoms are the same. Your chronic pain could be a combination of symptoms, escalating symptoms and/or changing symptoms over time. It’s important to understand the physical signs when describing your pain to your health care team. Aching or throbbing Burning Shooting Squeezing Stiffness Stinging Managing Chronic Pain There are many ways to treat and manage chronic pain. These strategies can be used alone or with one another and are not an exhaustive list of options. Be mindful that even though the DoD Pain Management Task Force recommends these strategies, TRICARE may not cover some services. Check your health care plan to see what pain management treatments are covered. Additionally, remember to receive treatment and guidance from licensed professionals for your safety. Talk to your health care team about what pain management techniques are best for you. Trigger point injections are shots in “muscle knots” that help reduce muscle inflammation. These injections are also often combined with massage and foam rolling of the affected area. Check you TRICARE plan to see if trigger point injections are covered. Transcutaneous electrical nerve stimulation (TENS) works by blocking messages to the brain that identify pain. A TENS machine is connected to the area experiencing pain and mild current stimulates the area for short-term relief. TENS is not covered by TRICARE. Massage is especially helpful for pain along the spine, such as your neck and lower back. There are multiple massage techniques that help with blood circulation and reducing tension. Massage is even more effective when combined with strengthening and stretching exercises. Foam rolling may also be beneficial. Massages can be performed professionally or on your own depending on your condition and cost considerations. Massage is not covered by TRICARE. Acupuncture is when small needles are inserted into the area experiencing pain, targeting muscles and other tissue. It’s found to be most helpful for migraines, nausea and back pain. Acupuncture is not covered by TRICARE. Yoga is also helpful for pain along the spine. Yoga improves the mind-body connection, increases flexibility, coordination and strength and lowers stress levels. There are also free yoga programs online if cost is a consideration. Yoga classes are not covered by TRICARE, though you may find classes on your installation through fitness centers or Morale, Welfare and Recreation (MWR) centers. Reduce Your Risk Many Warfighters experiencing chronic pain also experience other health problems, such as cognitive and behavioral health problems. To stay operationally ready, it’s important you reduce your risk of injury and negative health outcomes as a whole. Take steps to improve your overall health and reduce your risk of chronic pain. Stay physically fitStay physically fitMove your body routinely. It’s recommended to get 150 to 300 minutes of moderate-intensity physical activity per week including cardio, strength training and flexibility exercises. Make sure to incorporate injury prevention techniques, such as warmups, cool downs and mobility exercises to your workouts. Eat colorful and balanced meals when possibleEat colorful and balanced meals when possibleStrong muscles and bones, and optimized organ functioning starts with the food you eat. Food is fuel and both macronutrients (e.g., carbohydrates, protein and fat) and micronutrients (e.g., vitamins and minerals) are essential in keeping you strong and healthy. Strive to get enough sleepStrive to get enough sleepWhen you sleep, your body repairs and restores itself. It’s valuable for protection and recovery from injury and illness. It’s recommended to get 7-9 hours of sleep per 24-hour period. Adopt healthy sleep habits to reduce your risk. Prioritize stress managementPrioritize stress managementLiving with high levels of stress can lead to an increase in injury and illness, which raises your risk for chronic pain. To stay healthy overall, find ways to manage your stress, such as working out, breathing exercises and journaling. ReferencesCleveland Clinic - “Chronic Pain”Human Performance Resources by CHAMP at USU - “Five ways to manage chronic pain.”
