Chronic Pain Is on the Rise—Here’s What You Can Do About It Now

Did you see the Washington Post Big Number article? Earlier this week, they shared a pretty wild (and sobering) stat: nearly 1 in 4 adults—24.3 %—in the U.S. lived with chronic pain last year. That’s a lot of people—we’re talking millions—and the numbers are even higher for women, people of color, and those in rural areas. It’s also a big problem that is getting even bigger:  that number was up from 20.4% in 2019.

Here’s the thing: it’s not just an adult problem. One in five kids deal with chronic pain, too. And pain in adults often starts in childhood. 

If you’re a parent, caregiver, or healthcare provider, all of this might feel overwhelming—but don’t worry, there’s good news! Pain is something we can do something about, especially when we step in early. A big piece of the solution to chronic pain in adults starts in childhood. And you can take action right now! Your role is critical: by understanding how pain works, teaching kids simple but powerful skills, and partnering with healthcare providers, you can help break the cycle of pain before it takes hold.

The key is starting early—but, remember, it’s never too late to make a difference. Whether you have a newborn or a teenager, what you do now matters. By giving kids the tools, strategies, and support they need today, you’re helping them feel better now and building a future where they feel confident, resilient, and in control of their health. Plus, if we do this right, that Big Number we mentioned earlier? It won’t be so big when our kids venture into adulthood—because fewer will grow up and join those statistics.

Ready to help us break the pain cycle? Keep reading!

STEP 1: Learn How Pain Works (It’s Not What You Think)

You are the student.

To control anything, you’ve got to understand how it works. And that is definitely true when it comes to pain. We all deal with it, but most people don’t actually know how it works. And because of that, the world is full of myths—and bad advice—about pain. And that bad information isn’t helping anyone. In fact, it is a major barrier to good management.

We created the Pain Myths and Facts Book for that very reason. It’s a very quick read, and breaks down in very simple terms the most common and harmful myth about pain to clear up the confusion.  Pair it with the Understanding Pain Guide, where we use our favorite three-headed dragon and fantastic graphics to explain that decades of research establish that  pain is actually a mix of:

• Biology (what’s happening in the body),
• Psychology (our mood, mindset, and stress)
• Social factors (the people and environment around us).

When you understand the different parts of the pain experience, you open up so many more options for comfort and control. Need more proof? Check out Dr. Amy Baxter’s TED Talk. It’s a quick watch and so worth it.

Another important note: Pain is not the enemy!

Pain is actually our friend: it’s a signal—our body’s way of saying, “Hey, something’s up!” Think about how fast you yank your hand away from a hot stove. That signal—pain—protects you. The challenge occurs when pain shows up when it’s not needed (because we are not in actual danger)—like during a routine medical test—or when it sticks around long after an injury heals. This video highlights how to tell the difference because knowing what is hurt and what is actual harm is key to making those  (not-dangerous) moments hurt less. 

When you understand how pain works, you’re already one step ahead. But knowing what to do about it? That’s where things get even better. Let’s talk simple and powerful tools that help manage pain.

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STEP 2: Teach Kids Pain Skills—They’ve Totally Got This (and So Do You)

You are the teacher.

No one is born knowing how to manage pain. And we’re not handed a “Pain 101” guide when we become parents. Understanding pain and how to manage it requires a very particular set of skills. But you don’t need to be a CIA operative to get the job done. Like any skill, getting good at pain care takes practice—but don’t worry, you’ve totally got this.

And we know you do—because here you are, reading this article and ready to take action. You’re your child’s first and most important teacher, and that means you’re already perfectly positioned to help them learn. The earlier you help your kiddo understand that pain is something they can manage, the smoother the road ahead will be—for both of you. 

A great place to start exploring pain care resources? The interactive Pain Champions Guide for parents. It focuses on needle procedures because, both the research and our experience tell us that’s where most medical anxiety begins. It comes from a place of helplessness in a moment of distress. But when parents and kids know exactly what to do, an overwhelming situation turns into something manageable (dare we say, even easy). The Pain Champions Guide arms you with simple, clear steps so you can swap fear for action and take control. 

When it comes to needle pokes and medical procedures, here is your pain resource exploration game plan:

• Prep ahead for medical procedures—this super important—using our quick guides for babies, kids, and teens.
• Print out our Poke Plan worksheets (we have versions for kids and teens) so they can put pen (or crayon) to paper and create a comfort plan that feels right for them.
• Use our interactive tools like SuperMeg (for kids) or the Take Control App (for teens) to bring our Poke Plan worksheets to life. These online resources teach research-backed strategies (yay, science) like using numbing cream, vibration, distraction, and comfort positioning to make pain experiences less scary. And the explainer videos break it all down in a way that’s easy to follow and fun to watch!

When kids are dealing with acute (think injuries and surgeries) or chronic (think headaches and stomach aches that keep coming back) pain, things can be a little more complicated, but solutions exist. Building up your arsenal of strategies and skills is essential, including solid self-regulation skills, distraction, improving sleep, eating well, exercise, staying connected with friends and family, and making sure you are doing things you love to do even when you aren’t feeling great.

Here are some fantastic resources that can help with all the above:

• Family Education Guides: This series of educational guides provides solid information and advice for families dealing with chronic pain. They cover topics like keeping up with daily functioning (aka doing what you need to do each day), going to school, sleep, and why your medical team is suggesting cognitive behavioral therapy. 
• ImaginAction:  Solid self-regulation skills are KEY.  This web app has a great explainer video, and a series of audio recordings to guide kids (and adults) through some powerful self-regulation experiences focused on various topics from pain to fatigue to sleep. It was a collaboration with Stanford Children’s Health and is freely available for anyone to use.  It’s also coming out in Spanish in early 2025! 
• The Chronic Pain and Illness Workbook for Teens: Pain psychologist Dr. Rachel Zoffness offers evidence-based strategies to help teens turn the volume down on chronic pain and illness and get back to living their life.
• Pain and kids focused podcast episodes: Listen to experts talk all things kids and pain. 
• WebMap app: This interactive app is for teens coping with chronic pain.
• Comfort Ability podcast series: No one has more street cred than pain patients themselves. This incredible podcast series covers various topics relevant to the pain treatment process. It  includes interviews with top experts, but is actually about the wisdom and lessons from patients with lived experiences.

Exploring these resources with your kids is a powerful step in the skill-building process. But pain management doesn’t happen in a vacuum. Your child’s healthcare team plays a huge role, too! 

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STEP 3: Partner with your kid’s healthcare crew (go team!)

You are the expert.

When it comes to pain management at the doctor’s office, collaboration and advocacy are essential. Your kid’s doctors know medicine, but you are the expert on your kid. Both are essential. When healthcare providers and parents work together and combine their expertise —  that’s when the magic happens. Teamwork really does make the dreamwork. 

Want to hear something amazing? When you bring your pain management A-game to your child’s next appointment, you’re not just helping your kid—you’re creating a ripple effect that benefits other kids, too. Sharing the tools and strategies you’ve learned helps set new standards for what pain care should look like. So, show healthcare providers what works, all the options possible, and how simple changes can truly make a difference.

Here’s how to show up like the MVP you are:

• Bring Poke Plans or print out one of the quick guides ahead of time.
• Download family education sheets—they’re full of great, easy-to-use info.
• Write down questions or concerns before the appointment so you’re ready to advocate.
• Print out articles or blogs that sparked questions—a little backup goes a long way.

And it’s normal to feel a little intimidated when speaking up, but your voice is so important. Your insights are exactly what your child’s medical team needs to do their best for your kid. It helps to remind yourself that you all have the same goal:  to make this as good an experience as possible for your child. 

Remember that it’s a team effort—and your kid’s healthcare crew includes more than their attending doctor. Physical therapists, occupational therapists, pain-trained mental health professionals, child life specialists, music and art therapists, and primary and specialty care providers all bring something valuable to the table. At the end of the day, it really does take a village. 

And while your healthcare crew is a big part of the picture, the foundation for positive pain care starts at home—built into the small moments that make up everyday life.

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STEP 4: Make pain management part of everyday life (without making it ‘a big deal’)

You lead by example.

You have more influence on your kids than you might think. The choices you make, the values you live by, and even how you handle pain all play a role in shaping their world. When kids learn about pain early on—including the factors impacting how they feel it—they’re better prepared to manage their health as they grow. Whether it’s a vaccination, a scraped knee, or even surgery, that knowledge helps them feel confident, capable, and in control when it matters most. 

Here’s a not-so-surprising truth: stress and pain are connected—it’s how our bodies work. Feeling more pain when stressed isn’t weird, and it definitely doesn’t mean someone is “faking it.” The stress-pain connection is just part of being human.

Another very human habit? Focusing only on the obvious when our kids are in pain. Instead of rushing to conclusions, try getting a little curious: 

How much sleep have they gotten? 

When was the last time they ate? 

Are they hydrated? 

And don’t forget friend drama or school stress that might be weighing on them. All of these factors can crank up the stress, directly impacting pain. 

Now, here’s the deal: don’t use these factors as a reason to dismiss your kid’s pain or imply it’s “not real.” The big picture matters—so lean into it. Really lean in. Because when you step back and consider everything that might be adding to your child’s discomfort, you’re not only validating their experience—you’re creating the best opportunity to find a positive path forward. 

And remember, your kids are also watching you deal with your own pain. Talk with them about treatment approaches like self-regulation, movement, psychological strategies, and sleep in the same way you talk about medication. Treatment comes in many shapes and sizes—and are all tools in the same pain management toolbox.

Speaking of tools, here are some easy ways to work pain management lessons into your family’s everyday life:

• For babies and toddlers: Even the littlest ones can learn that snuggling with you during a poke makes everything a bit easier. Your comforting presence not only physically changes the way their body processes pain, but also teaches them early on that they’re not alone and there’s always a way to feel better.
• When toddlers take a tumble: Try asking, “Did it surprise you, hurt you, or both?” This simple question helps them connect the dots between what happened and how they feel, showing them that pain isn’t just about the skinned knee—it’s also about how their brain processes the event.
• For teens managing stress and pain: When your teen with a headache chills out in their room and watches TV to feel better, it’s very tempting to say something like, “If you feel good enough to watch TV, you should feel good enough to do your homework.” Resist the urge! Instead, praise them for finding something that reduced their stress and helped with the pain. Highlighting the connection between stress and pain helps them build confidence in managing their own well-being and come up with a solid plan for moving forward.

When pain management becomes part of the everyday, your kids learn that they’ve got what it takes to handle anything that comes their way.

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BOTTOM LINE: Together, We Can Transform Pain Care

By now, you’ve learned that pain isn’t just a physical sensation—it’s shaped by biology, psychology, and social factors. You’ve seen how early intervention, teaching kids pain management skills, and partnering with healthcare providers can make a world of difference. And you’ve discovered simple ways to weave these lessons into everyday life, empowering your kids to face pain with confidence and control.

But here’s the thing: none of this happens without action. If we want to shrink that Big Number—if we want fewer kids growing up to join those chronic pain statistics—we have to act now. Every contribution, whether it’s your time, your voice, or your financial support, helps drive this movement forward.

Your end-of-year gift fuels the resources, tools, and programs that make all of this possible. Together, we can transform pain care for kids, families, and the healthcare systems that support them. Let’s build a future where no child has to endure unnecessary pain—and where they have the skills to face life’s challenges head-on.

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