✔ Backed by: MedlinePlus (National Library of Medicine) · National Institutes of Health (NIH) · Medicare · Centers for Disease Control and Prevention (CDC) · U.S. Food and Drug Administration (FDA). Each fact links to its source, and the full list is at the bottom of this post.
Picture this. Your friend cancels plans again. She texts, “Sorry, my back is acting up.” You start to wonder, quietly, if she’s just tired of going out. Meanwhile, she is lying on the couch with a heating pad, feeling guilty and alone. Neither of you says what you’re really thinking. That is one reason a chronic pain plan matters.
Chronic pain can sit between people like that. September is Pain Awareness Month, so let’s talk about it, like two friends at the kitchen table. Chronic pain is pain that lasts three months or more. It is common, and it is real [1]. The goal of a chronic pain plan is not always zero pain. Often, it is to help you do more of what matters to you.
“It’s all in your head.” Why being believed matters
One of the hardest parts of chronic pain is that people can’t see it. You might look fine on the outside. So you hear things like “You seemed okay yesterday” or “Have you tried just pushing through?” Over time, many people stop talking about their pain at all. They don’t want to complain or be a bother.
If you love someone with chronic pain, one of the kindest things you can do is believe them. You might say: “I can’t feel what you feel, but I believe you. What’s a hard day like for you?” Then listen.
And if you are the one in pain, it’s okay to say what you need. “I want to come, but I may need to leave early or sit down a lot. Is that okay?” Most people who care about you would rather have you there for an hour than not at all. Have you ever skipped something you wanted to do because explaining your pain felt like too much?
Build your chronic pain plan with your care team
Visits can feel rushed, and it’s easy to freeze up and say, “It just hurts.” That makes it hard for your clinician to help. A pain diary can make a big difference. Once a day, jot down your pain from 0 (none) to 10 (worst). Then add what you were able to do, how you slept, how your mood was, and what helped or made it worse. Before a visit, also note where it hurts, what it feels like, and what you have already tried.
Then you can open with something like this:
You: “My pain has been about a 6 most days. The bigger problem is I can’t sleep through the night or walk the dog anymore.”
Your clinician: “Thanks, that helps. What would you most like to get back to?”
You: “Walking the dog. That’s my goal.”
Notice how that shifts the talk from just a number to your life. Bring your diary to each visit. It can help you and your care team see patterns and track progress toward your goals.
Options worth asking about for your chronic pain plan
Many people do best with a mix of approaches. These can include physical therapy and regular movement, cognitive behavioral therapy, mindfulness, yoga, tai chi, massage, acupuncture, and medicines [2]. Medicine is not the only real answer. Several non-drug approaches have evidence for some types of pain [5].
The evidence is different for each type of pain. According to the National Center for Complementary and Integrative Health, acupuncture, mindfulness-based stress reduction, spinal manipulation, tai chi, and yoga have some evidence of helping low back pain. For knee or hip osteoarthritis, tai chi may reduce pain, and acupuncture and yoga also look promising. For neck pain, acupuncture has evidence, and massage may help, though the relief may not last long. For fibromyalgia, early research is encouraging for tai chi, qigong, massage, and acupuncture [5].
One word of caution. “Natural” does not always mean safe. Some supplements raise serious safety concerns. For example, butterbur has been linked to liver problems [5]. Talk with your health care providers before you try a new approach [5].
A good question to ask is, “What could I try that isn’t a pill, and is it covered?” Which of these options have you been curious about but never asked about?
If opioids are part of your plan
Opioids may help some people, but they carry risks. Talk with your clinician about benefits and risks, and don’t make changes on your own. Stopping a long-term opioid suddenly can be risky, so any change should be planned with your clinician [4].
It’s normal to feel nervous about asking questions. Some people worry they’ll be seen as “drug seeking.” Asking good questions is simply being a careful patient. FDA suggests questions like these [6]: “Are there non-opioid options that could help my pain?” “How will we decide when and how to stop this medicine?” “Does this prescription come with a Medication Guide?” And “Should I have naloxone at home?”
Tell your clinician about every medicine you take, including over-the-counter ones. This matters most for medicines for anxiety, sleep, or seizures. Also share any personal or family history of substance use [6]. That can feel personal, but it helps keep you safe.
Keeping everyone at home safe matters too. Lock up opioid medicines. Even one accidental dose of an adult’s opioid can cause a fatal overdose in a child. Never share your prescription, because what is safe for you could cause an overdose in someone else. Get rid of unused medicine quickly, and ask your pharmacy about drop-off boxes or mail-back programs [6]. Naloxone isn’t only for people who misuse drugs. CDC says people taking high-dose prescription opioids should keep naloxone at home and tell others where it is [8].
When to get help right away
Call 911 if someone who takes opioids has any of these possible signs of an overdose [8]:
- Is very sleepy or cannot wake up
- Has slow or no breathing
- Has lips or nails that look discolored
If your pain is new, sudden, or much worse than usual, contact your care team or get urgent care. Do the same if it comes with other new symptoms. Please don’t wait it out because you don’t want to make a fuss.
Pain and your mood
Living with pain day after day can wear on your mood. Many people feel down, worried, or short-tempered, and then feel guilty about that too. You are not weak for feeling this way. Tell your care team how you are feeling, because your mood is part of your care. If you feel hopeless, call or text 988.
When cost is the worry
Therapy visits can add up, and cost keeps a lot of people from trying them. If you have Medicare, it covers monthly chronic pain management services for people who have had pain for more than 3 months. It also covers acupuncture for chronic low back pain [3]. Original Medicare Part B covers medically necessary outpatient physical therapy and occupational therapy. After the Part B deductible, you usually pay 20% of the Medicare-approved amount. If you have a Medicare Advantage Plan, check with your plan [7].
Other plans vary. Call the number on your insurance card and try: “I have chronic pain. Is physical therapy or acupuncture covered, and do I need a referral?”
For caregivers and loved ones
Caring for someone in pain can be tiring and sometimes frustrating. That’s human. Small things help a lot. Offer to come to visits and take notes. Help with rides, errands, or chores on hard days. Join in gentle activity, like a short walk together. And rest and get support for yourself too. What is one small thing you could offer this week?
Let’s talk
We would love to hear from you in the comments below. Please keep it general and protect your privacy.
If you live with chronic pain, what is one thing you wish the people around you understood?
What words have helped you explain your pain to a doctor, a boss, or your family?
What non-drug approach have you tried, and what was it like for you?
One Tru Step: Set one goal for the next month, like walking to the mailbox or sleeping through the night, and share it with your care team.
Sources and further reading
- MedlinePlus: Chronic Pain
- NCCIH: Chronic Pain and Complementary Health Approaches
- Medicare.gov: Chronic Pain Management and Treatment Services
- CDC: Clinical Practice Guideline for Prescribing Opioids for Pain (2022)
- NCCIH: 6 Things You Should Know: The Science of Chronic Pain and Complementary Health Practices
- FDA: What to Ask Your Doctor Before Taking Opioids
- Medicare.gov: Medicare Coverage of Outpatient Occupational Therapy, Physical Therapy, and Speech-Language Pathology Services
- CDC: Reversing Opioid Overdoses With Lifesaving Naloxone
Sources checked October 10, 2026. General education; individual care and coverage questions require an appropriate professional.
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