New Year, New You: 3 Resolutions for a Pain-Free 2026

Living with less pain could make 2026 your best year yet. Consider adding these three New Year’s resolutions to your list to achieve that goal.

It doesn’t matter where your pain originates or what caused it. When you live with chronic pain of any kind, your quality of life declines. You might get less sleep, have less energy for activities you enjoy, or struggle to socialize because of your pain.

If you want to live with less pain in 2026, now is a great time to make New Year’s resolutions to work toward that goal. At Pain Management Associates LLC in Greenbelt, Maryland, medical director Haddis Hagos, MD, and his team can help you plan.

Dr. Hagos and the team specialize in using advanced pain management procedures to treat arthritis, neck and back pain, cancer pain, and other chronic pain types. These procedures are scientifically backed, but lifestyle changes can also make a positive difference.

Reach your goal for less pain in 2026 by adding these three resolutions to your list:

1. Get more gentle movement

Intense exercise doesn’t need to make your 2026 to-do list, especially if it’s unrealistic because of your chronic pain. However, gentle movement can go a long way in reducing chronic pain.

Regular exercise and movement can help you rebuild strength while improving blood flow to reduce pain in your joints and back. Focus on gentle exercise options within your ability, such as:

Swimming
Water aerobics
Yoga
Tai chi
Walking

Water-based exercises like swimming and water aerobics are especially easy on painful joints.

If you’re not sure where to start with physical activity or which movements are safe for you, try physical therapy. A physical therapist guides you through simple exercises that target your pain at its source.

2. Eat more protein

Research suggests that low protein intake is associated with a higher risk for some pain types, including low back pain.

Your body breaks dietary protein down into amino acids that it uses for tissue repair. It also uses protein to make endorphins, which are natural pain-reducing chemicals.

Not all protein is the same, though. If you’re trying to eat more protein for less pain, choose lean food sources like these:

Chicken and other poultry
Eggs
Beans and legumes
Fish
Nuts and seeds
Whole grains
Dark leafy greens like spinach and kale

Proper nutrition helps your body function at its best, and adding more protein is one beneficial step you can take toward healthier eating. Don’t forget to eat plenty of antioxidants, found in foods like berries and spinach, to reduce inflammation, too.

3. Stop smoking

Putting down a smoking habit is usually easier said than done. But when you learn about how smoking contributes to chronic pain, doing so might feel more attainable.

Smoking increases your sensitivity to pain while also restricting blood flow throughout the body, which slows down the healing process. Research suggests that people who smoke experience more intense chronic pain than people who don’t smoke.

Many programs and strategies can help you change your behavior around smoking. Consider trying a few until you find one that gives you confidence in your ability to quit.

Get in touch

Dr. Hagos and the team can help you explore treatments for your chronic pain that you can use alongside your New Year’s lifestyle changes. Call Pain Management Associates LLC or request an appointment online today.