I’ve suffered from arthritis for 27 years, and my pain is getting worse. I have needed stronger medications, and my doctor even mentioned back surgery, which I definitely do not want.
I’ve been tracking my symptoms, and my pain seems to be the worst in the afternoon and early evening. I still take medication in the morning, but I am more productive in the earlier hours.
If I sit too long, forget to stretch, eat too many sugary foods, or feel upset about something, my pain is worse. In my case, having a positive attitude has really helped. The pain is still there, but I feel like I am doing something about it and not just whining about being in pain.
On the rare times, I have to see the doctor, she asks me about my symptoms and pain level, and I try to wing it and just call off a few facts, which is not usually enough to help her make a diagnosis.
If you’re like me and have a bad memory, it is definitely better to have a written record so you remember which days were so painful and what activities you were doing at that time.
Keep a Pain Diary
Chances are that you are not in pain every hour of the day, but noting the time that you experience pain can help identify patterns and triggers. You can use a smartphone app or a good pen and piece of paper.
You’ll know when your pain is worse, and you can plan your activities accordingly. Rest during painful times, and maximize your productivity when your pain is under control.
Track Your Medication
My husband Mark got fed up with me forgetting to take my medications, so we got a pill tracker. At first, it seemed so tedious, but now I really like it because it keeps me on track, and I know what dosage to take at a certain time.
If you prefer to use an app, My Meds features a tracking app you can use for a desktop or for a home phone version. You get reminders about when to take your medication, and you can enter prescription medication information. You even get an alert when it is time to refill your medication.
Discover How Meals Affect Pain Levels
What and when you eat can have a big influence on your pain levels. I find that when I eat more sugary foods my pain seems to be worse. My energy levels are down, my joints feel like they are on fire, and I just feel like lying around and doing nothing.
Other people may be sensitive to other food groups such as dairy or gluten. Keep track of the foods you eat and make dietary adjustments as necessary.
It can be a hassle to write down all this information, but you’re taking steps to minimize your pain, so you can do the things you enjoy.
Track Water Intake
According to Pain Treatment Centers of America, “staying hydrated is vital when you live with arthritis. Hydration is key for flushing toxins out of your body, which can help fight inflammation, and well-hydrated cartilage reduces the rate of friction between bones, meaning you can move more easily.”
Start a hydration journal to track your water intake. Women should drink 91 ounces a day, and men should aim for 125 ounces. Using a journal lets you keep track of your intake, and is also a good tool to take to doctor visits for pain management.
Drinking plain water can be boring, so include high-water content fruits and veggies such as cucumber, celery, watermelon, strawberries, spinach, and tomatoes You can also use them to flavor your water.
Manage Stress
There is always something to be stressed about. Stress can cause constant pain, fatigue, and poor sleep. You may not feel like exercising. When you’re not moving, your joints are more painful, and then you can’t sleep.
Lifestyle changes such as improving your diet, weight loss if you’re overweight, or joining a support group may be good for your physical and mental health.
List the things you feel stressed about in your pain journal and see if you notice certain patterns and triggers.
Final Thoughts
Arthritis pain may be something that has to be managed rather than cured. Track your pain levels to see where you need to make changes. Make lifestyle changes to help keep your body and mind in tip-top shape.
Here is a pain tracker to get you started.
