Panel 1
(Alli, the cartoonist, is speaking to the reader while holding a cane.)
Alli: Hi, my name is Alli, and I’ve been living with chronic pain from a spinal bone tumor since 2011. Adjusting to life with chronic pain can be a real shock, so if you’re new to having chronic pain or want to support someone who does, here are eight things I use to get a handle on my pain.
Panel 2
(Alli and another person standing next to each other, holding journals.)
Text: No. 1. Keep a daily pain journal.
Alli: Your pain journal should include your daily activities, if you had to take any painkillers, if you needed to use a mobility aid, and your pain level throughout the day. After keeping the journal for a while, it may reveal some insights about your pain.
Person 2: Huh, it looks like sitting for long periods of time causes my pain to spike, but moist heat helps the most to relieve it.
Panel 3
(Alli is a floating head speaking to the audience. Several other people are seen as floating heads, each saying what helps their pain.)
Text: No. 2. Find out what helps your specific pain.
Person 1: Daily stretching.
Person 2: Heat.
Person 3: Ice.
Person 4: Opioids.
Person 5: NSAIDs.
Person 6: Physical Therapy.
Person 7: Rest.
Person 8: Muscle relaxants.
Alli: Everyone’s pain is different, and every person with chronic pain will be helped by different things. So, if one treatment doesn’t help you, work with your doctor to identify treatments that do work.
Panel 4
(Alli wearing a pair of roller skates, looking sad and holding a heavily loaded barbell.)
Text: No. 3. Allow yourself to mourn, and be upset.
Alli: I was really active when I got diagnosed, and it was a big blow to realize I had to leave my derby team and stop lifting heavy wights. Your pain may mean you have to leave behind activities you love, and that’s upsetting.
Don’t pretend you’re happy if the pain is making you sad, and try to reach out to chronic pain support groups to build a network of people who understand.
Panel 5
(Alli holding a dumbbell and a kettle bell while speaking.)
Text: No. 4. Exercise in a way that works for you.
Alli: Chronic pain can cause people to become more sedentary and being more sedentary can increase your pain. Try to stay active in a way that works for you.
I lift weights with my upper body and walk. When my back hurts too much to walk, I have a fallback activity and the increased strength in my arms gives me more stamina when I have to use my cane.
Panel 6
(Alli walking next to a friend. There is also a floating-head-Alli in the bottom of the panel speaking.)
Text: No. 5. Know your limits.
Alli: If we walk all the way back to your apartment, I’ll be too sore to meet you for coffee tomorrow. Why don’t we take a bus instead?
Floating Head Alli: It’s tricky to pin down but having a sense of what’s “too much” for you will help you keep a handle on your pain. Learn how to stop doing something before you’re totally drained.
Panel 7
(Alli speaking to another person. There is a floating-head-Alli also speaking from the bottom of the panel.)
Text: No. 6. Become your own advocate
Alli: A day of walking and roller coasters is too much for me. You go and have fun, but why don’t we meet for a movie tomorrow, so we can still hang out?
Other Person: Sounds good!
Floating Head Alli: It can be intimidating to assert your limits, but people who care about you don’t want you to be in pain. Practice telling doctors, partners, employers, family, and friends if something is going to be a problem for you. Asserting yourself will get easier with time.
Panel 8
(Alli is crocheting a scarf and speaking to the reader.)
Text: No. 7. Take up a hobby that doesn’t hurt.
Alli: Chronic pain can be extremely isolating and can make it feel like you can’t do anything.
Taking up a new hobby will give you something to do and hopefully some people to interact with. Join a knitting club, take up art, start playing a new game. There are lots of options that have large communities both off and online.
Panel 9
(Alli is holding a cup of coffee and a candle.)
Text: No. 8. Take time for self-care.
Alli: Get a massage, have a bubble bath, schedule a day of doing nothing, eat your favorite food – whatever you do make time for you. When you live with chronic pain even waking up in the morning hurts and is exhausting so take some time to relax and recharge once in a while.
Here’s to hoping your bad days are few and far between and that your good days are abundant!
