What is chronic pain? 

• • Pain would be considered chronic if it persists for over 12 weeks. Sometimes it’s relentless or flares up or down. The way pain is felt is personal. It may feel achy and stiff for some people, whereas others may have burning or stinging sensations. 

• • What can cause pain to be chronic? Well, it should be noted that age matters, as wear-and-tear factors can instigate musculoskeletal pain. You may also be at risk from experiencing past injuries, obesity, genetics, or from a strenuous occupation with repetitive movements. 

• • Pain can transition into a chronic state if you already have a condition, such as arthritis, Lyme disease, fibromyalgia, or inflammatory conditions, or from undergoing a surgical procedure. 
  • When the pain isn’t healthily managed, physical, social and emotional barriers can happen. As chronic pain is unseen and is frequently misinterpreted by caregivers and loved ones, it can boost your chances of forming depression/anxiety, cognitive decline, and substance overindulgences.

Top lifestyle modifications to help reduce chronic pain

A lack of physical activity, chronic stress, a poor diet, and other lifestyle factors are linked to pain. Medical journals, such as the Journal of Clinical Medicine, have emphasized the use of “individually tailored multimodal lifestyle interventions” to help reduce pain severity. 

So, if you were to visit us at the Toronto Functional Medicine Centre (TFMC), we may discuss lifestyle alterations for pain management. Here are some examples: 

• • Alleviate Nutrient Deficiencies: Research shows that people with chronic pain often have nutrient deficiencies, especially in vitamin B12, magnesium, and vitamin D. These nutrients are essential for nerve function, muscle health, and inflammation control, and low levels may increase pain sensitivity or fatigue. Addressing these nutrient deficiencies through functional medicine testing can help identify imbalances and guide a more personalized treatment plan. In the meantime, reduce ultra-processed foods and focus on leafy greens, whole foods, and fresh fruits to naturally support your body’s healing and long-term pain management.

  • Stay physically active: Though it’s initially thought that physical movement can cause additional discomfort in chronic pain sufferers, scientists believe the opposite. In a piece from The Cochrane Database of Systematic Reviews, it was suggested that exercise does not increase pain levels or cause additional harm. There tends to be some muscle aches when starting a new exercise, but this subsides over time. Check with your doctor beforehand to make sure you’re ready to start an exercise regimen. 
  • Alleviate sleep issues: A Frontiers in Psychiatry review says, “There is a direct relationship between the degree of sleep issues and the intensity of pain.” Thus, reevaluate your evening sleep routine – put away electronic devices, turn down the lights, and refrain from alcoholic beverages in the evenings.  
  • Meditate to lower chronic stress: How you handle stress can impact pain levels. So, why not explore meditation? There are many stress management apps available that come with mantras and music; meditation and yoga classes may also be available in your community centre.
  • Get outside: Being in tune with nature can inspire you to enjoy taking a heart-pumping jog or walk, while lessening stress. Study findings have linked natural elements, such as trees and water, to reduced hospital visits and an increase in pain tolerance. 

Truly, lifestyle factors play a role in how your body processes aches. If you’re battling with chronic pain or have concerns about forming chronic conditions, let’s customize your health strategies today. 

Suggested reading: What Is SIFO? A Brief Guide with the Functional Medicine Toronto Approach

How to get integrative and functional medicine therapies

Chronic symptoms, such as pain and digestive issues, should not impede your daily function. You deserve optimal wellness! We can help you reach your intrinsic potential with the principles of functional medicine. This is a paradigm that emphasizes individual health needs with modified treatment options. 

Inside the TFMC, we curate integrative medicine therapies for your biology. A comprehensive treatment plan from us may contain a wide range of modalities, including Western medicine integrated with naturopathic medicine, holistic nutrition, herbal medicines, psychotherapy, hormone optimization programs, and more. We explore the source of health issues to tackle current symptoms, and additional education is always provided to patients. Our unique approach can inspire patients to support a healthy lifestyle independently, especially for long-term health goals. 

Our clinicians have 20+ years of combined experience in the health industry, and we’re eager to share our vast health knowledge with you! Becoming a new patient at the TFMC is hassle-free – all that’s needed is to attend your initial session. During this time, we immediately discuss customizing your treatment plan. 

Fight chronic disease, promote natural weight loss, and strengthen your immune function with a personalized approach to health. Act now – phone us to book your visit at the Toronto Functional Medicine Centre. 

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

References

“About Chronic Pain” from the Government of Canada, modified November 6, 2023, viewed on September 16, 2024. 

Beidelschies M, Alejandro-Rodriguez M, Ji X, Lapin B, Hanaway P, Rothberg MB. Association of the Functional Medicine Model of Care With Patient-Reported Health-Related Quality-of-Life Outcomes. JAMA Netw Open. 2019;2(10):e1914017. doi:10.1001/jamanetworkopen.2019.14017

“Chronic Pain” from the Cleveland Clinic, last reviewed September 3, 2024, viewed on September 16, 2024. 

Duo, L., Yu, X., Hu, R., Duan, X., Zhou, J., & Wang, K. (2023). Sleep disorders in chronic pain and its neurochemical mechanisms: A narrative review. Frontiers in Psychiatry, 14. https://doi.org/10.3389/fpsyt.2023.1157790

Dydyk AM, Conermann T. Chronic Pain. [Updated 2024 May 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553030/

Geneen, L. J., Moore, R. A., Clarke, C., Martin, D., Colvin, L. A., & Smith, B. H. (2017). Physical activity and exercise for chronic pain in adults: An overview of Cochrane Reviews. The Cochrane Database of Systematic Reviews, 2017(4). https://doi.org/10.1002/14651858.CD011279.pub3

Goldberg, D. S., & McGee, S. J. (2011). Pain as a global public health priority. BMC Public Health, 11, 770. https://doi.org/10.1186/1471-2458-11-770

Guidolin K, Jung F, Hunter S, Yan H, Englesakis M, Verderber S, Chadi S, Quereshy F. The Influence of Exposure to Nature on Inpatient Hospital Stays: A Scoping Review. HERD. 2024 Apr;17(2):360-375. doi: 10.1177/19375867231221559. Epub 2024 Jan 30. PMID: 38288612; PMCID: PMC11080386.

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Low back pain: Learn More – Why movement is so important for back pain. [Updated 2019 Feb 14]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK284944/

Nijs, J., & Reis, F. (2022). The Key Role of Lifestyle Factors in Perpetuating Chronic Pain: Towards Precision Pain Medicine. Journal of Clinical Medicine, 11(10). https://doi.org/10.3390/jcm11102732

““Psychology Works” Fact Sheet: Chronic Pain” from the Canadian Psychological Association, posted on February 18, 2021, viewed on September 16, 2024. 

“Nutrition and Chronic Pain” from the International Association for the Study of Pain, fact sheet published on July 9, 2021, viewed on September 17, 2024. 

ROMAN-LIU, D., KAMIŃSKA, J., & TOKARSKI, T. (2020). Effectiveness of workplace intervention strategies in lower back pain prevention: A review. Industrial Health, 58(6), 503-519. https://doi.org/10.2486/indhealth.2020-0130

Saha, F. J., Brüning, A., Barcelona, C., Büssing, A., Langhorst, J., Dobos, G., Lauche, R., & Cramer, H. (2016). Integrative medicine for chronic pain: A cohort study using a process-outcome design in the context of a department for internal and integrative medicine. Medicine, 95(27). https://doi.org/10.1097/MD.0000000000004152

Schaefer D, Cosio D. Incorporating Functional Medicine Into Chronic Pain Care. Pract Pain Manag. 2016;16(9).

Trivedi H, Avrit T A, Chan L, et al. (October 05, 2022) The Benefits of Integrative Medicine in the Management of Chronic Pain: A Review. Cureus 14(10): e29963. doi:10.7759/cureus.29963

Wu A, March L, Zheng X, Huang J, Wang X, Zhao J, Blyth FM, Smith E, Buchbinder R, Hoy D. Global low back pain prevalence and years lived with disability from 1990 to 2017: estimates from the Global Burden of Disease Study 2017. Ann Transl Med 2020;8(6):299. doi: 10.21037/atm.2020.02.175

Znidarsic, J., Kirksey, K. N., Dombrowski, S. M., Tang, A., Lopez, R., Blonsky, H., Todorov, I., Schneeberger, D., Doyle, J., Libertini, L., Jamie, S., Segall, T., Bang, A., Barringer, K., Judi, B., Ehrman, J. P., Roizen, M. F., & Golubić, M. (2021). “Living Well with Chronic Pain”: Integrative Pain Management via Shared Medical Appointments. Pain Medicine: The Official Journal of the American Academy of Pain Medicine, 22(1), 181-190. https://doi.org/10.1093/pm/pnaa418