Pain Flare Management
Coping when pain intensifies
What Is a Pain Flare?
A pain flare is a temporary increase in pain intensity or symptoms beyond your usual baseline. Flares are common in chronic pain conditions and can be triggered by various factors—or sometimes seem to happen without any clear reason. Having a plan for flares can help you cope more effectively.1
Common Flare Triggers2
- Overdoing activities
- Poor sleep
- Stress or emotional upset
- Weather changes
- Illness or infection
- Hormonal changes
- Dietary factors
- Skipping medications
- Sometimes unknown
Immediate Strategies
Physical Comfort
- Apply heat or ice (whichever helps)
- Change position
- Gentle stretching if tolerated
- Supportive positioning with pillows
- Take a warm bath
Medications
- Take prescribed as-needed medications
- Don't wait until pain is severe
- Use topicals if helpful
- Follow your flare plan
Rest vs. Activity
- Rest more than usual but not completely
- Gentle movement prevents stiffness
- Avoid pushing through severe pain
- Pace yourself
Mental Strategies3
- Remind yourself flares are temporary
- Use relaxation techniques
- Distraction (TV, audiobooks, music)
- Avoid catastrophic thinking
- Practice self-compassion
- Accept help from others
Creating a Flare Plan
- Write it down when feeling better
- List what helps during flares
- Include medication instructions
- Note who to contact if needed
- Keep supplies accessible
- Share plan with support people
Flare Kit Essentials
- Heating pad/ice packs
- Medications
- Comfortable clothes
- Phone/entertainment
- Easy snacks and water
- Relaxation aids
- Emergency contact information
When to Seek Help
- New or different symptoms
- Pain much worse than typical flares
- Fever, weakness, or other concerning signs
- Symptoms not improving as expected
- Thoughts of self-harm
After the Flare
- Return to activities gradually
- Reflect on possible triggers
- Update your flare plan
- Practice self-compassion
- Don't try to "catch up" immediately
References
- Murphy SL, Kratz AL, Williams DA, Geisser ME. The association between symptoms, pain coping strategies, and physical activity among people with symptomatic knee and hip osteoarthritis. Front Psychol. 2012;3:326.
- Nicassio PM, Moxham EG, Schuman CE, Gevirtz RN. The contribution of pain, reported sleep quality, and depressive symptoms to fatigue in fibromyalgia. Pain. 2002;100(3):271-279.
- Turner JA, Holtzman S, Mancl L. Mediators, moderators, and predictors of therapeutic change in cognitive-behavioral therapy for chronic pain. Pain. 2007;127(3):276-286.