Honestly, some days…it’s really hard to.

Though I’ve only been an amputee for about 10 months, due to an accident I had decades ago, I’ve been dealing with phantom pain for a long time.

Here’s a brief overview video on phantom limb pain:

Some days, exercises work to reduce my pain. Other days, meditation works. And sometimes, nothing – not even medication – works.

But I try to remember that the pain won’t (hopefully) last forever. And I keep in mind these tips:

Medication and other medical treatments can definitely be helpful

Talk to your doctor about possible medications or other treatments – such as targeted muscle reinnervation (TMR) – that can help manage your pain. Some options include anti-depressants, anticonvulsants, and opioids.

Non-surgical / non-prescription options, such acupuncture, massage, and meditation, may also help relieve the pain.

Here’s one helpful meditation video I’ve tried:

Mirror therapy

Mirror therapy involves using a mirror to create an illusion that the missing limb is still there. Mirror therapy can help retrain (or trick) your brain and alleviate phantom pain. There are mirrors specifically designed for this therapy (I’ve seen small ones like this one, that seem to be mainly for hands), but I just bought an inexpensive wall mirror, slip it between my legs, and it (sometimes) does the trick.

Massage and heat therapy

Massage and heat therapy can help relax the your muscles and alleviate phantom limb pain. You can try using a warm towel or heating pad on your residual limb, and using techniques such as gently massage the area with circular motions or lightly tapping it.

Exercise and physical therapy

I exercise daily, and I do not know what I would do without my weekly physical therapy. Regular exercise and physical therapy can help improve blood flow and reduce phantom limb pain. My physical therapists always recommend exercises and stretches that do (sometimes) help.

and, most importantly: Mental health support

Living with phantom pain can definitely toll on your mental health. Some days are super difficult to get through. Consider seeking support from a therapist (they’re even conveniently available online) or joining a support group – the Amputee Coalition has a TON – to connect with other amputees who understand what you’re going through.

Remember that everyone’s experience with phantom pain is different

What works for me may not work for you. And what works for you may not work for anyone else.

Be patient and be persistent – you will find a way to manage your pain.