For patients

Your pain is real. You are not alone.

While chronic pain often has no cure, there are things you can do every day to help lower the severity of your pain enough to get back to the things you want to do. Watch the video on the left and check out our tips below.

Check out the printable resources below: 

  1. Full transcript of the video in English

  2. One-page summary (in English) of the video's strategies

  3. One-page summary (in Spanish/en español) of the video's strategies

  4. Chronic Pain Workbook with interactive tools and science-based education on how to manage your chronic pain better 

Take action

Be mindful

Mental health and physical health are deeply connected. Your thinking affects how you feel pain. Counseling or medicine for your mental health can help with your physical pain. If you are looking for a mental health provider or other services, Mental Health America has a list of resources available. Or try mindfulness meditation – a way to relax your mind and change how you feel sensations, even pain. Check out a guide from the New York Times, which is full of meditation resources.

Build community

Traumatic events (emotional, physical, and social) can increase your chance of having chronic pain. However, spending time with supportive friends and others can make a real difference in how you feel. Think about those specific people who make you feel good and healthy.

Be active

Gentle movement, like walking or stretching, can help relieve tension and stiffness in your muscles and lower the intensity of your pain. Ask your doctor about what kinds of exercise are safe for you. Try taking a walk with a friend a couple of times a week! The YMCA also has financial scholarships available to access their classes, gyms, and childcare. Yoga buzz has some free yoga classes around the region, too.

Eat healthy foods

Some foods can help lower inflammation in your body, which is a common cause of chronic pain. Try adding leafy greens like spinach, fruits like berries and pineapples, nuts, and fatty fish to your diet. If you’re looking for financial help to access healthy foods, check out a list of food pantries or reach out the St. Louis Foodbank for more information on SNAP (or food stamps).


Getting enough sleep can lessen the intensity of pain. 7 to 9 hours of sleep every night is best. If you have trouble sleeping, try drinking less caffeine and alcohol, and turning off electronics an hour before bed. All of those can interfere with sleep. Also, talk to your doctor if your pain is disturbing your sleep.

Get help from a professional

Did you know that more insurers are now covering physical therapy, chiropractors, and acupuncture? All of these can help with chronic pain. Ask your insurer what services are covered. SLU Health Resource Center also offers free physical therapy with a doctor prescription.

Advocate for your community

In addition to health care services, social factors like access to healthy food and safe neighborhoods affect how likely people are to have chronic pain. Ask your representatives in local government to work for better access to health care and other services throughout our region.

Advocate for yourself

You need and deserve quality medical care, but remember that you are the true expert of your body, your pain, and your experience. You know what healthy habits make you feel more functional, and you know what makes you feel worse. Take charge of your own body by embracing this knowledge and sharing it with your providers. Get tips on how to talk to your doctor and prepare for your visit.