September is both Arthritis Awareness Month and Pain Awareness Month, a time to talk openly about something many of us live with every day: pain.
For people with spondyloarthritis (SpA) and related conditions, pain can affects daily routines, work, relationships, and mental health. While there’s no single solution that works for everyone, there are strategies and tools that can help you better understand, manage, and cope with pain.
1 . Track Your Pain Patterns
Pain can be unpredictable, but it often follows patterns. Use a pain journal (like this one created by the CSA) to note:
- When pain appears or worsens
- How severe it feels (0–10 scale)
- Any medication you’re currently taking
- Triggers such as stress, certain foods, weather changes, or lack of slee
Over time, these records can help you spot trends and work with your healthcare team to adjust your treatment or lifestyle.
2. Keep Moving Gently and Consistently
Movement is one of the most powerful tools for managing arthritis pain. Low-impact exercises like walking, swimming, yoga, or the Move Well With SpA routines can:
- Reduce stiffness
- Improve flexibility
- Strengthen muscles to support joints
- The key is consistency; short, regular movement is often better than occasional intense workouts. Check out the excersie videos here.
3. Use Heat and Cold Therapy
- Heat (warm baths, heating pads) helps relax tight muscles and increase blood flow.
- Cold (ice packs, gel packs) can reduce inflammation and numb sore areas.
4. Prioritize Sleep and Rest
Sleep is essential for managing inflammation, yet pain often disrupts it. To improve rest:
- Go to bed at the same time each night
- Limit screens before bed
- Try supportive pillows or mattress adjustments
- If pain keeps you awake often, speak to your doctor about options.
5. Manage Stress
Stress can make pain worse and may even contribute to flares. Techniques that support both your mind and body include:
- Deep breathing exercises
- Guided meditation or mindfulness apps
- Gentle stretching breaks throughout the day (watch our Yoga & Stretching videos here)
- Even 5–10 minutes daily can help lower stress and reduce inflammation.
6. Build Your Support Network
You don’t have to manage pain alone. Connect with:
- Support Groups
- Friends and family who understand your condition
- The CSA’s community and resources
Living with spondyloarthritis pain is challenging, but you are not powerless. By tracking your pain, staying active, caring for your mind, and connecting with others, you can take meaningful steps toward feeling more in control.
This month, and every month, the CSA is here to help you find the strategies and support you need to live well with SpA.