Living with chronic pain is difficult. Living with chronic pain while in recovery from addiction can feel impossible at times. When your body is hurting and your mind is doing its best to stay grounded, the question becomes: how do you manage your pain without risking a return to old habits?
Managing Chronic Pain Without Opioids: A Guide for People in Recovery
If you’re in recovery, the thought of using prescription opioids, even under medical supervision, can be frightening. For many, opioids were the very substances that led to addiction in the first place. For others, the fear is that even a single dose could threaten hard-earned sobriety.
The good news is that it is possible to manage chronic pain without opioids. It takes a combination of the right tools, support, and a strong commitment to your recovery. You are not alone; it is possible to walk this difficult road and find relief and healing along the way.
Understanding Chronic Pain in Recovery
Chronic pain is pain that lasts for more than three months. It can be caused by injury, illness, or inflammation, and may persist even after the original cause has healed. For people in recovery, chronic pain can bring on feelings of frustration, helplessness, and fear.
When pain interferes with daily life, relationships, and emotional health, it can put added pressure on your recovery. You may feel tempted to escape the discomfort or silence the pain with substances you know you must avoid. This makes having a plan for pain management all the more important.
The goal is not to pretend the pain does not exist. The goal is to learn safe, effective ways to manage it that do not put your sobriety at risk.
Talk to Your Healthcare Provider Honestly
One of the most important steps in managing pain is finding a healthcare provider who understands addiction recovery and respects your decision to stay opioid-free. Be honest with them about your history and your goals. Let them know you are committed to recovery and want to explore non-opioid options for managing your pain.
If you are working with a pain specialist, make sure they collaborate with your recovery team—whether that includes a sponsor, therapist, or case manager. Communication between providers helps ensure that your care plan supports your long-term wellness.
You deserve medical care that treats your pain and protects your recovery. Advocate for yourself and don’t be afraid to seek a second opinion if something doesn’t feel right.
Non-Opioid Medications
There are many non-opioid medications that may help with chronic pain, depending on the cause and type of pain you are experiencing. These can include:
- Over-the-counter medication such as paracetamol
- Antidepressants like amitriptyline can help with nerve pain
- Topical creams and patches containing lidocaine or capsaicin
Each of these comes with its own set of risks and benefits, so it’s essential to work with a medical provider who understands your history and your recovery goals.
It is crucial to always speak to your healthcare provider before taking any medication, even if it is over-the-counter!
Physical Therapy and Exercise
Movement may feel counterintuitive when you’re in pain, but physical therapy and gentle exercise can reduce inflammation, increase strength, and improve your ability to manage pain naturally.
A physical therapist can help you develop a personalised plan that supports your body’s needs without aggravating your pain. Activities such as stretching, swimming, yoga, or walking can increase endorphins (your body’s natural pain relievers) and support both physical and emotional health.
The key is to start slow, listen to your body, and celebrate small wins. You do not have to push yourself to the limit to feel better.
Mind-Body Techniques
Chronic pain affects more than just your body; it impacts your mind, mood, and stress levels. Practices that bring the body and mind into balance can be powerful tools for pain relief. These might include:
- Meditation and mindfulness
- Deep breathing exercises
- Progressive muscle relaxation
- Guided imagery
These techniques help calm the nervous system, reduce muscle tension, and retrain your brain’s response to pain. They can also lower anxiety and help you feel more in control.
You don’t have to master these skills overnight. Start with a few minutes a day and gradually build a routine that works for you.
Do you need help?
Acupuncture and Complementary Therapies
Acupuncture, massage therapy, chiropractic care, and other complementary approaches can also provide relief for many types of chronic pain. These therapies stimulate the body’s natural healing processes and often work well alongside other treatments.
Not every method works for everyone, and it may take time to find the right combination. What matters is that you keep exploring safe, non-addictive strategies that help you feel more comfortable in your body.
Always check that practitioners are licensed and understand your recovery goals. Transparency ensures that the care you receive supports, not endangers, your sobriety.
Support Groups and Counselling
Living with chronic pain can feel isolating, especially if others do not understand what you are going through. Joining a support group, either for people with chronic pain or for those in recovery, or both, can provide comfort and encouragement.
Counselling and therapy are also crucial tools. Pain and emotion are deeply connected. Past trauma, anxiety, and depression can all worsen the experience of pain. A therapist can help you develop coping skills, process unresolved emotions, and avoid the risk of relapse.
You don’t have to carry the weight of pain and recovery on your own. Support is available, and asking for help is a sign of strength.
Keep Your Recovery Front and Centre
Managing chronic pain will sometimes feel like two steps forward, one step back. On the difficult days, you may feel tempted to look for quick relief. That’s when your recovery tools become more important than ever.
Lean into your routine. Stay connected to your support network. Reflect on how far you’ve come and why your sobriety matters. Use tools like journaling, step work, or daily check-ins to stay grounded.
Pain may be part of your life, but it does not have to define it. You are not your pain. You are not your past. You are someone who has already overcome so much and who deserves a future that honours that strength.
Closing Thoughts
Chronic pain and addiction recovery are both lifelong journeys. Managing both at once can feel overwhelming, but it is absolutely possible. With the right plan, a supportive care team, and a willingness to try different approaches, you can reduce your pain and protect your sobriety.
At Connection Mental Healthcare, we understand the delicate balance of treating pain while staying true to your recovery. Whether you need guidance, support, or just someone to talk to, we are here to help you every step of the way.
You don’t have to choose between being pain-free and being sober. With compassion, persistence, and support, you can build a life that holds space for both healing and hope.