Managing Chronic Pain at Work
Chronic pain is a long-lasting condition that can severely impact both personal and professional life. After a road traffic accident (RTA), managing chronic pain while returning to work presents unique challenges. You may feel overwhelmed by navigating your return to work while balancing the demands of chronic pain management, and that’s okay. It’s all about taking one day at a time.
1. Understanding Chronic Pain
Chronic pain can be hard to define; however, it usually refers to pain that lasts 12 weeks beyond the healing pain. For many individuals affected by an RTA, it’s a daily struggle that can manifest in various ways. For example,
- Musculoskeletal pain (e.g., back, neck, or joint pain)
- Neuropathic pain (e.g., nerve damage)
- Headaches or migraines
- Generalised body pain
Often, people view chronic pain as a physical condition. However, this is not the case at all. Chronic pain can also have emotional and psychological impacts. It can affect your ability to focus, mood, energy levels and even confidence. This means it can significantly affect your performance at work without you even realising it.
2. Preparing for Your Return to Work
Before returning to work, you must consider whether you are physically and mentally ready to resume your duties. Many individuals assume they’re fit to return to work after good days, only to hit a recovery curve and struggle more than before. There are a few steps you should take before assuming you’re ready to return to work:
| Consult Your Healthcare Provider | Speak with your doctor or specialist to understand the scope of your limitations. They can help assess whether you are ready to return to work full-time or if a phased approach is more appropriate. They may also suggest specific accommodations or treatments to help manage pain while working. |
| Request a Phased Return to Work | A phased return allows you to increase your hours and responsibilities gradually. This approach helps you ease back into the workplace while managing your pain. For example, you might start with half-days or reduced responsibilities, gradually increasing your workload as you feel more comfortable. |
| Review Your Employment Rights | Before returning, understand your legal entitlements. In many countries, chronic pain could be considered a disability under employment laws, meaning your employer may be required to provide reasonable adjustments to support you. |
What if I can’t return to work?
In some instances, people can be met with the harsh reality that they can no longer work due to their injuries or return to work to discover they no longer have a position at the company. If you suspect this may happen to you, why not check out our other help article, “If You’re Unable to Return to Work.”
3. Communicating with Your Employer
Open and honest communication with your employer is critical to returning to work. Consider the following points:
Disclose Your Condition (If You Feel Comfortable)
While you are not legally required to disclose details of your medical condition, being upfront with your employer can help them understand your situation and provide appropriate support. Discussing your chronic pain may allow for accommodations that can make your return to work more manageable. Need help on how to approach your employer? Visit our guide on “How to Talk to Your Employer About Your Accident“.
Request Reasonable Adjustments
Under the Equality Act (or equivalent employment law in your country), you can request reasonable adjustments that help you work more effectively while managing your pain. Some examples of adjustments include:
- Adjust your work hours or allow for flexible scheduling.
- Modifying your workspace to reduce physical strain (e.g., ergonomic chairs, standing desks).
- Offering remote working options if commuting or working on-site is too strenuous.
- Assigning lighter duties or adjusting your role to accommodate your physical limitations.
Knowing what reasonable adjustments you need can be difficult, especially if you’ve never asked for them. Read our “List of Reasonable Adjustments” to get some ideas of your needs.
c. Establish Clear Boundaries
Set clear boundaries with your employer regarding your work hours and responsibilities. This is especially important if overworking could aggravate your pain. Ensure your employer understands that you may need to take breaks or manage your workload differently.
4. Workplace Adjustments and Tools
Several adjustments and tools can make working with chronic pain easier:
a. Ergonomic Workstations
If your job involves desk work, an ergonomic chair, adjustable desk, and keyboard positioning can alleviate pain. For those with back or joint pain, these small changes can significantly reduce physical strain throughout the workday.
b. Assistive Technology
Certain software or devices can reduce the physical toll of your job. For example, speech recognition software can help minimise typing if hand or wrist pain is an issue, and ergonomic mice or keyboards can reduce discomfort.
c. Scheduled Breaks
Pacing yourself throughout the workday is critical when managing chronic pain. Scheduled breaks allow you to stretch, move around, and prevent the buildup of stiffness or discomfort. Consider setting an alarm to remind yourself to take these breaks if needed.
d. Adjusted Lighting
If your chronic pain is related to migraines or headaches, adjusting the lighting in your workspace can reduce the frequency and intensity of pain. Opt for softer lighting or anti-glare screens to lessen the strain on your eyes.
5. Managing Pain During the Workday
Once you’ve returned to work, it’s important to have a strategy for managing pain throughout the day. Here are some practical tips:
a. Practice Stretching and Movement
For those dealing with musculoskeletal pain, sitting or staying in one position for extended periods can worsen symptoms. Incorporate regular stretching or short walks to improve circulation and reduce stiffness. Desk stretches, yoga, or other gentle exercises can be helpful.
b. Use Pain Management Techniques
Discuss with your healthcare provider which pain management techniques you can use while working. This may include:
- Medications: Non-prescription or prescription painkillers should be taken according to medical advice.
- Hot or Cold Packs: These can be used discreetly at your workstation for targeted relief.
- TENS Units: These devices provide electrical stimulation to relieve pain and may be used during breaks.
- Mindfulness or Relaxation Techniques: Deep breathing, mindfulness meditation, or progressive muscle relaxation can help you manage pain and stress during the workday.
c. Stay Hydrated and Maintain Nutritnutritionic. Pain can be exacerbated by dehydration and poor nutritnutritioning hydrated and eating regular, balanced meals can prevent energy dips and reduce inflammation, which may worsen pain symptoms.
6. Emotional and Psychological Support
Chronic pain often goes hand-in-hand with emotional challenges such as anxiety, depression, or frustration. Managing these feelings is an essential part of your return to work:
a. Seek Counseling or Therapy
Cognitive behavioural therapy (CBT) and other forms of counselling can help you manage the emotional toll of chronic pain. Speaking with a therapist can also help you develop coping strategies for stress, which can worsen pain symptoms.
b. Build a Support System
Lean on colleagues, friends, or family who understand your situation. A workplace mentor or designated HR contact can also be valuable if you need to escalate concerns or request additional support.
c. Join Support Groups
Chronic pain support groups (online and in-person) can provide emotional support and practical advice from others in similar situations. These groups offer a sense of community and understanding, which can be uplifting during difficult times.
7. Monitoring Your Progress
As you return to work, it’s essential to regularly assess your condition and make adjustments as needed:
a. Keep a Pain Journal
Documenting your pain levels, triggers, and how you feel each day can help identify patterns and inform discussions with your healthcare provider or employer. Tracking this data will help you know if you overextend yourself or need further accommodations.
b. Regular Medical Check-Ins
Schedule periodic check-ins with your healthcare provider to evaluate your condition and adjust your pain management plan. They can recommend new treatments or therapies if your pain worsens or doesn’t improve.
c. Adjust Your Workload if Necessary
If your pain worsens or doesn’t improve as you had hoped, revisit your workload and responsibilities with your employer. Flexibility is essential, and reducing or modifying your workload may be necessary for the long term.
Conclusion
Returning to work while managing chronic pain can be challenging, but with the proper preparation, support, and adjustments, it is possible to maintain a healthy work-life balance. By understanding your limitations, communicating openly with your employer, and practising effective pain management techniques, you can ensure your return to work is triumphant and sustainable.
Remember that your health comes first; seeking help when needed is a sign of strength, not weakness. Take each day at your own pace, and don’t be afraid to ask for the adjustments or support you need to thrive in the workplace while managing chronic pain.
Disclaimer:
This website is not intended to replace professional services or provide legal advice. It is designed to offer general information and guide you in the right direction, helping you understand key topics related to motorcycle accidents. Please consult a qualified professional for specific legal, medical, or financial advice.