How to Manage Chronic Pain at School

Co-authored by Peggy Rios, PhD

Last Updated: July 28, 2021 References

Do you struggle to focus in class because of your chronic pain? Do you find that you're taking a lot of medication to get through the day? There are some strategies that can help. This article will show you some effective ways to cope during school with chronic pain, medication free.

Method 1

Method 1 of 3:

Diverting Your Mind Away From Pain

1
Get up and stretch. If you find sitting down for long periods of time increases your pain, try to take 5-10 minute rest breaks during the school day. ^{[1]
X
Research source} This will help prevent your muscles from stiffening, and hopefully reduce your pain.
- Ask to leave and walk down the corridor for a few minutes during a lesson if you feel uncomfortable sitting and you are finding it hard to focus. This will enable you to regain your focus and lower your pain, so it is easier for you to cope.
- Make an agreement with your teachers to enable you to leave the room without disturbing the rest of the class. This could be an exit card that you show when you need to go and stretch.
2
Use a form of distraction. If you are having a bad pain day, see if a distraction can take your mind off the pain, and improve your focus. ^{[2]
X
Expert Source

Peggy Rios, PhD
Counseling Psychologist

Expert Interview. 18 December 2020.}
- Try drawing or fidgeting with a small silent toy (e.g. a Tangle, string, Stretchy Ropes, Fidget Spinners, etc.) to stop yourself from thinking about your pain.
- If you're not in a lesson, try getting your friend to tell you a funny story to divert your mind away from pain.
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3
Try using a pillow ^{[3]

X
Research source} . If sitting is too painful for you, a pillow or cushion may be the perfect solution to your problem.
- You can place it under you or behind your back to support you and take the pressure away reducing your pain.
- Try firm pillows, soft pillows, wedge cushions or memory foam pillows to work out which pillow best helps you get more comfortable.
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Method 2

Method 2 of 3:

Making a Plan

1
Talk to your teachers ^{[4]

X
Research source} . Come up with a plan that helps teachers know how they can help you in a better, more effective way. ^{[5]
X
Research source} For example, create a pain scale with things to do when you reach a certain level of pain, e.g. when you are a 3 you need to fidget with something.
- Talking to your teachers will help them understand more about you and your circumstances, and this will create a more effective way for them to teach you.
2
Think about what you can and can't do. Explain what you find hard to do, and what increases your pain. Is P.E. too much? If so, what could you do in that time?
- Are there activities you can participate in to make new friends that won't use too much energy?
- Is there an alternative to a particular task that will avoid your pain to increase?
3
Try to see if your school can help with alternatives. The school may make allowances for you, that may help you cope better at school. ^{[6]
X
Research source} ^{[7]
X
Expert Source

Peggy Rios, PhD
Counseling Psychologist

Expert Interview. 18 December 2020.}
- Extra time between classes to allow for needed restroom or locker stops, or because you cannot walk quickly due to pain and fatigue.
- An allowance for getting to school late due to medical problems without being marked late.
- An extra locker to reduce the number of books that have to be carried at one time and reduce walking distances or to keep walking aids, back braces, cushions or other equipment in.
- Try and see if you can get a second set of books for home so you don't have to carry heavy books home in order to do homework.
- A plan for the teacher to provide notes for classes that require extensive note-taking.
- Permission to use a computer for long written assignments.
- An agreement for extra time to take tests or complete assignments due to pain.
- An understanding of any special needs you have during certain activities, and where support may be needed.
- See if any special arrangements that may be necessary for P.E classes. You may also be able to use the time to do physical therapy sessions.
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Method 3

Method 3 of 3:

Using Trial and Error

1
Give it a go before saying no. Try different activities and tasks before you rule them out altogether. If there's one you can do, great! If not, don't do it next time.
- The more things you try, the better idea you have of what things you need to do to keep your pain under control, and what you need to avoid.
2
Learn what you are comfortable with. If there's something you're not sure about doing, maybe try a bit and see what happens. Stop if it feels uncomfortable, and pace yourself to ensure no further damage occurs.
- You may be able to do more than you think. You may put off the activity because you feel unsure about what will happen, but when you try you might succeed.
3
Take it day by day. You will have good days and more difficult days. This variability is normal and to be expected.
- Don't worry if you can't do something you did before, this is expected. When pain increases you will find it harder to do certain tasks.
- Make sure you know your limits on good and bad days and don't push yourself further than what your body allows you to do.
- Explain to your teacher if this is the case, and ask for more guidance and encouragement throughout the day, and that concentration may be limited.
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Expert Q&A

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Question

How do you deal with back pain at school?

Peggy Rios, PhD
Counseling Psychologist
Dr. Peggy Rios is a Counseling Psychologist based in Florida. With over 24 years of experience, Dr. Rios works with people struggling with psychological symptoms such as anxiety and depression. She specializes in medical psychology, weaving together behavioral health programs informed by empowerment theory and trauma treatment. Dr. Rios uses integrated, evidence-based models to provide support and therapy for people with life-altering medical conditions. She holds an MS and Ph.D. in Counseling Psychology from the University of Maryland. Dr. Rios is a licensed psychologist in the state of Florida.

Peggy Rios, PhD

Counseling Psychologist

Expert Answer

Don't be afraid to speak up if a particular activity causes you pain. You don't need to over-explain yourself—just politely and clearly say something like, "‘My body doesn't like when I do that, so I'll have to sit this activity out."

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Tips

Don't overdo it. If something becomes too much, stop. If you feel better after a rest, then rejoin the class.

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Don’t be discouraged if one of these steps doesn’t work for you. Everyone has different ways to handle pain, and one of them may not be as useful as it is to others.

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Warnings

Be careful when trying a new activity. Try not to strain yourself or put yourself through something that could cause harm.

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Get permission before trying anything that will distract you; if one of these steps is not permitted at the school, don't use it and try another one.

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[1]

[2]

Expert Source

Peggy Rios, PhD
Counseling Psychologist

[3]

[4]

[5]

[6]

[7]

How to Manage Chronic Pain at School

Steps

Diverting Your Mind Away From Pain

Making a Plan

Using Trial and Error

Expert Q&A

Tips

Warnings

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References

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