When we talk about the health care system, we tend to focus not on health, but illness. And even then, we usually only really discuss health care in the context of an economic exchange, someone accessing paid services or medicines. Looking after ourselves, our families, our friends and colleagues is often not considered part of the health system, yet it is crucial to reducing the harm associated with illness, including chronic pain.

Right now, self-care has never been more important.  For those experiencing ongoing chronic conditions including pain, the Covid pandemic adds yet another layer of ongoing health uncertainty. Whether it is dealing with lockdowns, concern about our own risk of catching the virus, trying to get vaccinated or even trying to arrange travel to see an interstate family member, it can all seem a bit overwhelming and stressful at times.

It has been a time that has led many to consider how they can take greater control over managing their chronic pain and other health conditions – in collaboration with a good healthcare provider.

In these uncertain times, ‘supported self-care’ can be an effective way to both manage chronic health conditions and to take back control. 

The World Health Organisation defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider[1].”

Chronic pain is a complex experience, which is influenced by physical, psychological, and social factors. The best way to manage it is to address all the factors affecting your pain[2]. Of course, these vary enormously based on the individual, their condition and their responsiveness to different types of treatment.

Evidence shows that people with chronic pain who are actively involved in managing their pain on a daily basis have less disability than those who are engaged in passive therapies, such as taking medication or surgery[3]. Medication is often an important component of pain management, but its effectiveness can be limited over the long term. This is especially the case for opioids which require increasing dosages over time to achieve the same pain relief effect. However, for many people, medication remains an important part of their treatment regime particularly when it is prescribed appropriately and forms part of a multi-disciplinary pain management plan.

While it is important to seek expert guidance for the diagnosis, treatment and management of health conditions, we are much more likely to follow through with treatment when we can take ownership for the management of our conditions ourselves.

Some of the tried and true (and evidence-based) mechanisms for managing chronic pain in a self-care context include:

• Moderate daily exercise, including stretching and walking
• Ensuring healthy nutrition and maintaining a healthy weight – particularly for assisting with joint pain
• Getting a good night’s sleep
• Practising mindfulness and meditation
• Being part of a supportive social group.

Painaustralia’s website (link in here) has a number of pages and factsheets that can provide additional information and links to help with supported self-management of chronic pain.

The advances in technology are also helping to provide additional self-care options. There is an enormous amount of information available online as well as group therapy that can assist in the sharing of information and ongoing support. Of course, the internet has more than its fair share of dodgy websites and misinformation about chronic pain so navigating the system to find information that comes from reputable and evidence-based sources is important. 

In addition to Painaustralia’s website, governments, universities and specialist medical and health organisations generally provide trusted information. Some of these include the Agency for Clinical Innovation website (ACI), Healthdirect’s Opioid medicines and pain, the NPS Medicines Line and TGA’s prescription opioids hub.

Supported self-care done well has enormous potential to not only empower people to improve their own health status including pain management but can help our health system and wider community by easing the current and future demands on our increasingly stretched health resources.

Sometimes we need to look at health beyond the narrow lens of systems of care where we pay for services, and consider the real meaning of health, the real meaning of living a good life and what we can all do to manage illness for ourselves, our families, friends and colleagues.

Better looking after ourselves offers tremendous benefits that extend well beyond our myopic view of what constitutes the health system.