How to Manage Chronic Pain at Work

Chronic pain – pain that you deal with on a day-to-day basis – doesn’t go away when you have to work. Dealing with chronic pain can seem challenging, but it’s important to find ways to manage your pain while working to improve your quality of life and function your best at your job.^[1] Working can also improve your self-esteem and well-being and help you feel productive, important issues when living with pain.^[2] Manage your chronic pain at work by having healthy work habits, choosing the right job, and working as a team with your colleagues and medical professionals.

EditSteps

EditCultivating Healthy Work Practices

1. Take a break every 15 minutes to move around. Standing or sitting in one place for too long can worsen pain, so take a 1-minute break every 15 minutes or so just to stand up and move around.^[3]
   
   • If you’re worried about looking unproductive, give your breaks a “purpose.” Walk to the water cooler, check the fax machine, or find a reason to consult a colleague. Tell anyone who asks that taking short breaks even improves productivity!
2. Use one-third of your strength. With chronic pain sometimes comes limited grip strength and motion. To keep pain at a minimum, try to use only 30% of your strength when gripping objects at work. That means use only about one-third of the strength you have in your hands, wrists, elbows, and shoulders.^[4]
   
   • The same rule applies to your range of motion, i.e. how far you can move certain joints. For instance, try to bend your spine only 30% of its maximum possible bend – be careful when picking up items from the floor, or carrying objects.
3. Accommodate your schedule to your physical needs. Working a Monday through Friday, 9 to 5 job may not be in your best interest, and working overtime may be out of the question. If your health is waning or your pain is worse when you’re working, try cutting back your hours. Work 3-4 days a week part-time instead of giving up work altogether.^[5]
   
   • Avoid traveling for work, if possible. Sitting on a plane or in a car for long periods can exacerbate pain, as can the pressure change when you fly.
   • If you have limited energy or strength, prioritize your tasks. Work on your most important tasks first and use your remaining energy for whatever’s left.^[6]
4. Make your workspace ergonomic. Ergonomics is the science of designing products to make them efficient and comfortable for use.^[7] Splurge on an ergonomic chair or computer keyboard for your workspace, and set up your desk to be as ergonomic as possible. Do not design your space so that you have to twist your body frequently – be able to sit in good posture with proper forward head posture. Setting up a comfortable workspace can greatly improve your pain at work.^[8]
   
5. Keep comfort supplies in your workplace. Learn to recognize what causes pain flare-ups for you, and have items in your workplace that alleviate your discomfort. Keep a variety of clothing around if you’re sensitive to changes in temperature, and have an ice pack or heating pad available. Have your pain medication on-hand. Be as prepared for flare-ups at work as you are at home.^[9]
   
6. Take your medications to minimize pain and side effects. Learn the timing of when to take your medications. Find a way to balance any side effects from your pain medicine, such as sleepiness, with taking them to maximize pain relief. This may necessitate some trial-and-error, but once you figure out a schedule, stick to it.^[10]
   
   • Always take your medications as directed by your healthcare professional.

EditEducating Your Employer and Co-Workers

1. Express your limitations and your assets. It’s important that you are able to collaborate with your employer to allow for your physical needs. Express your physical limitations to your employer and what you require to be productive and healthy. Be sure you also express your other assets and how your skills will compensate for whatever limitations you have.^[11]
   
   • It’s important that you, and your employer, feel you are a productive, needed member of the work community. Having chronic pain doesn’t have to make you less productive than others – illustrate what you bring to the table.
2. Be open with your co-workers. Colleagues are more likely to be helpful and supportive if they are aware of your chronic pain issues. Rather than being embarrassed or reticent about your pain, foster trust and support by having a positive, can-do attitude about your pain and sharing that with others.^[12]
   
3. Enlist colleagues to exchange tasks, as needed. You may need to ask others to carry heavy objects for you, or allow yourself more frequent breaks to get off your feet. Try to establish collaborative relationships with co-workers and help each other out, as needed. For instance, offer to stay a little late to do a task for someone else if they’re willing to do your heavy lifting for you.^[13]
   
4. Get what you need from your workplace. Ask your employer for what you need upfront – many bosses are happy to work with you if you’re honest and open about your needs. If you encounter a challenging situation like a change in management, or a workplace is unwilling to work with you due to your needs, enlist help from a civil rights agency. The Americans with Disabilities Act prohibits discrimination based on physical disabilities.^[14]
   
   • Try discussing your problem with the Human Resources department at your job.^[15]
   • If you’re being discriminated against, contact the U.S. Department of Justice or call 1-800-514-0301 for help. If you live outside the United States, contact the department that regulates workers’ rights.

EditWorking with Medical Professionals

1. Work with a pain management professional. Many people with chronic pain work with a pain management team. They can help you learn to manage your pain through medications, strengthening exercises, and lifestyle techniques. Enlist your pain management team to help you manage your chronic pain at work.^[16]
   
2. See a psychologist about your pain. Psychologists, psychiatrists, and therapists can help you learn to manage the emotional aspects of chronic pain, which can improve your work performance and comfort in the workplace. Discuss a referral to a mental health professional with your primary care provider or pain management team.^[17]
   
   • Mental health professionals can help you learn relaxation techniques, coping skills, and ways to deal with anxiety or depression than accompany chronic pain. They can help you to challenge your assumptions and ideas about pain and learn new ways to approach your pain issues.
   • Cognitive Behavioral Therapy may help you learn new coping techniques to deal with your pain.
3. Go back to work with the help of your doctor. If you’re off work for a while due to pain or injury, collaborate with your doctor on how and when to return to work. Some injuries and surgeries have specific timelines and physical limitations that need to be followed to ensure proper healing. Plan to return to work gradually, with increasing levels of activity.^[18]
   
   • Often, your doctor can provide written instructions for your employer about what your acceptable level of activity should be. Try to work as a collaborative team with your doctor and your employer.

EditChoosing the Right Job

1. Avoid repetitive motions. Doing the same movement over and over can worsen chronic pain and cause flare-ups. Typing is one of the most common repetitive movements in many societies. If you’ll be working a job that requires a lot of typing, set aside at least 5 minutes per hour to stretch your hands and wrists.^[19]
   
   • Try to avoid getting a job in a factory or assembly line, which necessitates doing the same motion over and over.
   • Do your best to vary your tasks on a regular basis.
2. Choose a job that allows for movement. If you’re deciding what job to do, consider your need to take rather frequent breaks to move around. Try not to choose a job that requires sitting or standing in one place for long periods of time.^[20] Ask your possible employer about what the job requires and what would be expected of you if you're hired.
   
3. Be open-minded. Just as your employer needs to be flexible to your needs, you should be flexible in choosing a job. Recognize your limitations and be creative and open-minded about how to work in your chosen field.^[21] Sometimes you can work remotely (from home) to do a job, which would allow you more flexibility in your schedule.
   

EditTips

• Encourage your employer to look into the United States Workplace Wellness Alliance, or a similar program in your country. This agency is working to improve workplace health and wellness through health promotion and wellness programs. This can be an asset to employees with, and without, chronic pain issues.^[22]

EditSources and Citations

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