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Self-Care: The Essential Key to Chronic Pain Management
- Jul 5
- 8 min read
July 24 is International Self-Care Day, reminding us that self-care is a 24/7 necessity, not a luxury.
While the word “self-care” may conjure images of spa days and scented candles, the reality is far more powerful for everyone, and self-care is essential for those living with chronic pain.
In chronic pain care, self-care is not a complement to treatment, it is the very foundation on which all effective pain management is built [1].
“Care for chronic pain is of low value when pain relief is the primary focus. High-value care includes a primary focus on improvement in functional activities, which is more likely when [people] take an active self-management approach”.
Fundamentally, self-care doesn't cost anything, as true self-care can be performed without products, memberships or equipment, therefore there are no 'profits' to drive research and development. It’s also a slippery character to measure, making it almost impossible for governments and institutions to grasp and account for self-care within the health-care budget.
Why Chronic Pain Needs Daily Self-Care, Not Just Medical Care
Self-care is the ultimate synergistic key that enables the success (or otherwise) of health interventions within the individual. This is never truer than when we consider chronic pain. Without the active involvement of personal self-care, no pain intervention can ever hope to be 100% successful in achieving acceptable levels of pain management.
What is Self-Care, Really?
According to the World Health Organization, self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a health-care provider” [2]. The Global Self-Care Federation further defines it through actions like healthy eating, staying active, using medicines responsibly, and self-monitoring symptoms [3].
While definitions may vary slightly, one thing is clear: self-care is far more than pampering yourself. It’s the daily, deliberate effort to support one’s health across mental, physical, social, and even spiritual dimensions [4-6]. These ideas are not new to us, and yet they somehow seem ill defined and elusive when we try to put them into direction action.
A Case in Point: Lymphoedema
Lymphoedema management provides a striking example of the importance of self-care. Compression therapy, exercise, meticulous skin care, and manual lymphatic drainage are the pillars of care. An initial reduction phase is delivered by specialist Lymphoedema Practitioners, followed by a self-managed maintenance phase.
Self-care in this case means wearing garments correctly, performing frequent self-massage, and staying physically active, without which the best intentions and efforts of the Therapist will fall short.
Many people either can't afford or can't access specialised therapy, and in most places public services are minimal or non-existent, making self-care the only option for many.
In lymphoedema, self-care is not something that is “nice to have.” It’s the difference between stable management and worsening symptoms. Like many chronic conditions, the effort falls to those affected, impacting other family members, and highlighting the need for both individual empowerment and system-wide support for self-care activities.
What Motivates us to Self-care
In an ideal world we would all be motivated to eat more vegetables, exercise routinely and practice good mental health behaviours. But alas, we are still beholden to our reptilian and limbic brains to prefer instant gratification, and rest as often as possible.
These drives are fine and necessary when we are in survival mode, and will be very useful if you are experiencing food shortages or under attack from an enemy. But for those of us fortune enough not to be subjected to either of those extremes, how can we override our survival instincts at the supermarket, and say yes to the gym more often?
Intrinsic vs extrinsic motivation
Intrinsic motivation is when we do something because it gives us some kind of inner reward.
We feel better, happier, more energised or more relaxed, virtuous or victorious. These natural human motivators lead easily to actions, and are often becomes habituated into everyday life.
Extrinsic motivators come from outside to stimulate us into action; a comment from a colleague on weight gain, a medical diagnosis, a partner who guilts us into ordering the salad for our own good, these are all effective external motivators.
But long-term results can be more hit and miss than when we are motivated from within. Internal rewards that we can be experienced directly are more likely to lead to immediate action than a rational argument. They are also more likely to develop habits that integrate self-care across the spectrum of daily life whereas habits that require an outside stimulus are much harder to form, or at least not without a lot of hard work.
The good news is, what begins extrinsically can become intrinsic, and exercise is a good example. During my fitness leader training we learned that it takes at least 3-months before the motivation to go for that fitness walk is less about ‘should’ and more about ‘want to’.
Unfortunately, intrinsic motivation can be lost as well, which is why it is so hard to restart a beneficial routine again after a holiday. Using extrinsic motivators such as joining a group or putting that therapist appointment in your diary can get you back on track and reconnect with your inner motivations.
Active vs Passive Self-Care
To understand how self-care supports chronic pain management, it helps to distinguish between active and passive self-care.
Active self-care involves choices and behaviours that the individual initiates themselves and can carry out without the direct assistance of others. Everyone can do some level of active, independent self-care, and the list is endless.
Walking, stretching, breathing exercises, putting away tech, and journaling, are all accessible for most people.
Meditation is an excellent example of something that can be done by anyone, whether via formal training in transcendental meditation, or by using readily available simple guided relaxation recordings. These mental practices can be undertaken by anyone, even small children, can directly influence the physical experience of pain [7], and can be learned and practiced to achieve optimum benefit.
Passive self-care, are actions that while initiated by the individual, depend on external support, like massage from a therapist, a physio prescribed exercise program, or wearing compression garments for lymphoedema. These are still essential, especially when chronic pain limits physical capacity, but they work best when paired with active engagement.
Importantly, self-care need not be a solo journey. The Australian Self-Care Alliance encourages shared decision-making between healthcare providers and users, to enhance and promote self-efficacy and confidence in managing our health [2].
What Self-Care is Not
Self-care is not about waiting for someone else to remind or motivate you. It’s not outsourcing your well-being, and it's not reserved for people with time or money. In fact, the most effective self-care practices are often free. Walking, stretching, breathing and relaxation exercises cost nothing, and are highly adaptable to all levels of ability.
That said, self-care doesn’t mean excluding resources like fitness memberships or therapeutic support. When affordable and accessible, these tools should be seen as valuable adjuncts to a self-care plan, just not as a substitute for it.
Tips for Self-Care Practices That Work
1. Keep it within your control.
Self-care doesn’t need to be complex or expensive. Start by identifying single, simple actions you can do by yourself: go for a walk, cook a nourishing meal, or write down three things you’re grateful for. Say no to unnecessary stressors (or people), and then invite someone that makes you feel good about yourself to join your walk or share the meal you prepared.
2. Use extrinsic motivation until intrinsic takes over.
If a daily walk feels like a chore at first, that’s okay. Motivation often builds with repetition. What begins as an obligation can become a habit, and eventually, a desire. Until you develop the inner reward from taking a walk, you can substitute it with rewarding yourself after the walk. Plan the time to soaking in an aromatic bath when you get home, or make sure you'll be alone so you can curl up with a good book or TV show, whatever floats your boat as the saying goes! By attaching the reward to the activity, you will soon drive a more intrinsic motivation for the desired self-care activity too.
3. Adapt and evolve.
Self-care isn’t static. What worked for you last year might not work today. Regularly assess whether your self-care activities still serve you, and be ready to pivot. Investment in therapeutic self-care activity can often return a good investment over time, especially if implemented early. I was lucky enough to already know what self-care to do, and did it diligently, to resolve my early BCRL. I used custom-made compression and a lot of self-taping, but I now live lymphoedema free, and don't need to wear a sleeve even when I fly.
4. Create structure.
Routine is a powerful ally, and simple morning and evening self-care rituals, like stepping outside in the morning sunlight, or stretching before bed, can help you anchor and protect your well-being [7]. In chronic pain management, structured routine self-care actions are key to determining the daily experience of pain. When disability limits self-efficacy and others must be relied upon to carry out even simple self-care tasks, care should be taken to preserve autonomy as a form of active self-care, and allow the person to determine which actions are carried out and by who.
5. Ask for support when needed.
You don’t have to do it all alone. Whether it’s a friend to walk with, a group class, or professional counselling, seeking support can enhance your self-care rather than diminish it [8]. The Lifeline Support Toolkit offers self-care ideas for mental health and wellbeing [4], and all healthcare practitioners can learn to support active self-management strategies.
Health Professionals play an essential role in encouraging and guiding selection of self-care activities for chronic pain, and success is more likely when two or more practitioners, e.g. a Physio and a Massage Therapist work collaboratively. Encouraging self-care actions should be tailored to the individual and include;
Basic education about chronic pain
Information on personal contributing factors
Considering past strategies and the results
Identifying and working towards functional goals using
graded exercises,
activity pacing,
stress reduction techniques,
problem-management skills,
and use of a weekly activity timetable.
Final Thought
Ultimately, self-care is making intentional decisions about how we use our attention and energy to promote our own wellness [8]. Chronic pain is complex, but the role of self-care is simple: it empowers, sustains, and strengthens every other intervention.
On this International Self-Care Day, let’s reclaim the narrative.
Self-care isn’t indulgence, it’s healthcare.
And for people living with chronic pain, it is often the most powerful form of health intervention there is.
TalkingLymphLIVE
Join our Interactive Webinar on July 24, 2025 where our guest speaker Syeed, will show us the results of long term lymphoedema self-care in Bangladesh. There will a short presentation on self-care in Australia and NZ, followed by a Q & A on self-care in Lymphoedema Management. Bring your best self-care ideas and be prepared to share!
Please RSVP if you plan to attend.
Free for Moving Lymph Members, join here.
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