Understanding Chronic Pain: How Osteopathy Can Help

What Is chronic pain?

Chronic pain is defined as pain that persists for more than three months, often continuing despite the resolution of the initial injury or illness. It can be debilitating, affecting not just physical health but also mental well-being. Common conditions associated with chronic pain include:

• Low back pain

• Pregnancy related pelvic and back pain

• Headaches and migraines

• Fibromyalgia Syndrome (FMS)

• Neuropathic pain

• Long COVID-related pain

• Complex Regional Pain Syndrome (CRPS)

• Irritable Bowel Syndrome (IBS)

Causes of chronic pain

Understanding the root cause of chronic pain is very complex and multifaceted, however, gaining an understanding is essential to managing it safely and effectively. Some of the most common contributors include:

1. Musculoskeletal imbalances

Postural issues, muscle tension, and joint dysfunction can lead to persistent discomfort. Prolonged sitting, repetitive strain, and injuries often contribute to musculoskeletal pain.

2. Nervous system dysregulation

Chronic pain can result from an overactive nervous system, causing heightened pain sensitivity. Conditions like fibromyalgia involve abnormal pain processing in the brain and spinal cord.

3. Inflammation and immunity dysfunction

Autoimmune diseases, infections, and long COVID can trigger ongoing inflammation, leading to widespread pain and fatigue.

4. Psychological factors

Stress, anxiety, and depression can amplify pain perception. A holistic approach, addressing both physical and mental aspects, is key to long-term relief. Low vagal tone, which indicates reduced vagus nerve activity, is linked to increased stress sensitivity, slower recovery from stress, and a higher risk of mental health conditions, such as depression.

How Osteopathy helps in chronic pain management

Osteopathy offers a hands-on approach to pain relief, focusing on restoring balance in the body. As an osteopath, I use techniques to improve mobility, circulation, and nervous system function.

Key benefits of Osteopathy for chronic pain:

• Improves joint and muscle function – mobilisation techniques help restore movement and reduce stiffness.

• Reduces tension and stress – gentle manipulations relieve muscle tightness and promote relaxation.

• Enhances circulation and healing – increased blood flow supports tissue repair and reduces inflammation.

• Supports nervous system regulation – addressing mechanical dysfunction helps calm an overactive nervous system.

Exercises and lifestyle strategies for chronic pain relief

In addition to osteopathic treatment, incorporating specific exercises and lifestyle changes can further support pain management.

1. Gentle mobility exercises

Maintaining movement is crucial to preventing stiffness and promoting healing. Try:

• Cat-cow stretch – improves spinal mobility and relieves back pain.

• Pelvic tilts – strengthens core muscles and reduces lower back tension.

• Neck stretches – helps with headaches and upper back discomfort.

2. Strength and stability training

Building strength in key muscle groups can provide better support for joints and reduce strain. Simple and effective exercises include:

• Glute bridges – strengthens lower back and hips.

• Planks – engages core muscles for spinal support.

• Resistance band exercises – improves joint strength and stability.

3. Stress management techniques

Chronic pain often worsens with stress. Ways to manage stress include:

• Breathing exercises – deep diaphragmatic and abdominal breathing calms a busy nervous system.

• Mindfulness and meditation – reduces pain perception and improves mental well-being.

• Sleep hygiene – prioritising rest aids recovery and reduces pain sensitivity.

4. Anti-inflammatory nutrition and diet

A healthy diet plays a significant role in pain management, which should include:

• Omega-3 fatty acids (found in salmon, flaxseeds, and walnuts)

• Leafy greens and colourful vegetables rich in antioxidants

• Limiting processed foods and sugars that contribute to inflammation

Common concerns about chronic pain and Osteopathy

How many osteopathy sessions will I need?

The number of treatments varies based on the severity and duration of your condition. Many patients notice improvements within 3-5 sessions, while long-term cases may require ongoing care.

Is osteopathy safe for chronic pain?

Yes. Osteopathy is a gentle, non-invasive therapy suitable for most chronic pain conditions. Your treatment plan will be tailored to your needs to ensure safety and effectiveness.

Will I need to do exercises at home?

Yes. Incorporating prescribed exercises supports the benefits of treatment and provides self-care tools to support long-term pain management.