Chronic pain
What is chronic pain?
Chronic (or persistent) pain is more common than you might think. Around 1 in 5 Australians, including children and teenagers, live with ongoing pain that lasts longer than three months.
Chronic pain doesn’t always reflect damage in the body. In many cases, the pain system becomes extra sensitive and stays “switched on” even after an injury has healed – a bit like an alarm going off too easily.
This can impact your ability to work, sleep, move freely, and enjoy life – but it’s important to know that there are ways to manage pain and improve your quality of life.
Chronic pain can show up in many different ways, including:
- Ongoing joint or muscle pain
- Burning or aching sensations
- Fatigue or tiredness
- Trouble sleeping
- Brain fog or difficulty concentrating
- Low energy or motivation
- Reduced activity levels
- Feeling low, anxious or frustrated
Everyone experiences chronic pain differently, but you’re not alone, and support is available.
Chronic pain is best managed with a combination of approaches that support both your body and your mind. The goal is to help retrain the pain system to become less sensitive over time.
It’s important to know that many different factors can influence pain, including:
- Sleep: Poor sleep can make pain feel worse and harder to cope with.
- Stress: High stress levels can heighten the pain response.
- Nutrition: A balanced diet supports energy, recovery, and overall wellbeing.
- Inactivity or overactivity: Doing too little or too much can both affect how pain behaves.
- Fear of movement: Worrying about making things worse can lead to avoiding activity, which may increase sensitivity over time.
- Avoiding meaningful activities: Staying away from things you used to enjoy can impact your mood, energy, and pain experience.
Understanding how these factors connect to your pain is a powerful first step in taking back control.
Here are some helpful strategies:
- Find a supportive health professional who listens and works with you.
- Learn about pain: Understanding how pain works can reduce fear and support recovery.
- Stay active at your own pace: Movement is safe and helps calm the pain system.
- Work with a team: Combining medical, physical, and psychological care can make a big difference.
- Know that hurt doesn’t always mean harm: Some pain during treatment is okay and can help retrain your system.
- Focus on progress, not perfection: Small steps add up to big changes over time.
Many people benefit from a tailored plan that includes gentle exercise, sleep support, stress management, and emotional connection, alongside professional guidance.
Where to get help
If you’re a current or ex-serving Defence Force member and are living with chronic pain, Mates4Mates is here to support you. Call 1300 4 MATES (62 837) for a confidential chat.
You can also talk to your GP, physiotherapist or exercise physiologist about your pain and how to manage it.