How the Pandemic Silently Worsened Your Pain
Since the onset of the COVID-19 pandemic, every aspect of life has been profoundly altered, particularly for those already dealing with chronic pain. As society begins to normalize, it’s an opportune time to reevaluate our health, especially our approach to pain management. Let’s first examine the key ways the pandemic may have intensified your pain.
To begin with, the buildup of emotional stress has been significant. Whether or not you contracted the virus, the upheaval caused by the pandemic likely left you feeling drained. Stay-at-home measures, reduced income, and the demands of children attending virtual school have become widespread stressors. For some, tensions at home escalated, while for others, prolonged separation from loved ones triggered emotional strain. Studies show that anxiety and depression not only weaken mental resilience but also heighten physical pain, making it harder to cope.
Next, weight gain has emerged as a common issue. Research indicates that during the pandemic’s peak, the average person gained about 2 pounds per month, leaving many carrying extra weight today. This increase doesn’t just aggravate conditions like diabetes and hypertension; it also places additional strain on the body. Even slight weight gains can significantly increase pressure on joints such as the knees, hips, and spine, worsening pain.
Moreover, there’s been a rise in self-medication. According to CDC data from June 2020, 13% of Americans reported starting or increasing substance use to manage pandemic-related stress, with an 18% surge in overdoses early in the outbreak. Limited access to healthcare services may have driven some to misuse prescription painkillers, consume more alcohol, or turn to illegal substances for relief—choices that often backfire and harm overall health.
Reduced physical activity has also played a role. For months, facilities like swimming pools, gyms, and indoor fitness classes were inaccessible in many areas. If you depended on these for exercise, you likely faced prolonged interruptions. Out of caution, many chose to stay home, further cutting activity levels. For those with conditions like back pain or arthritis, the loss of routines such as water aerobics or yoga made pain harder to manage.
Lastly, social isolation has taken a toll. Over the past year, many experienced a sharp decline in social contact, leading to feelings of loneliness. Recognized as a serious health issue, loneliness is linked to increased risks of heart disease, stroke, mental health challenges, and even early mortality, all of which can amplify pain perception.
Steps to Restart Your Pain Management Journey
The good news? With community resources becoming more accessible, now is an ideal time to refine your pain management approach. Here are actionable tips to help you move forward.
First, take it slow. If you haven’t hit the pool or gym in over a year, your body may be out of shape, with reduced strength and muscle tone. Jumping back into old routines could trigger pain flare-ups. Instead, start with lighter activities and gradually build up your stamina and resilience. Patience with your body will pay off in the long run.
Second, don’t hesitate to seek support. Changing habits can be tough, but help is available. If you’re unsure how to ramp up activity safely, consult your doctor for advice or a referral to a physical therapist. If substance use became a crutch during the pandemic or past habits resurfaced, reach out for professional assistance. And if your mood or relationships have suffered, a counselor can guide you toward recovery.
Finally, start small to rebuild confidence. Returning to social settings or exercise classes might feel daunting after so long—that’s normal. Begin with short walks or brief meetups with friends, easing back into the world at your own pace. Simple breathing exercises can also help manage any anxiety along the way.
Conclusion
With vaccines widely available and healthcare services rebounding, the moment is ripe to enhance your pain management strategy. Whether you’re exploring new methods or reviving old habits sidelined by the pandemic, always check with your doctor first to ensure safety and effectiveness. By taking gradual steps, you can reduce pain and reclaim control over your life.
