My Top 5 Strategies for Dealing with a CRPS/RSD Flare

My Top 5 Strategies for Dealing with a CRPS/RSD Flare

By Melissa Wardlaw.

As a patient who has suffered with systemic CRPS/RSD (full-body) and multiple other chronic illnesses and pain for over 15 years now, one unfortunate factor I can rely on in my medical journey is knowing I will experience flares; aka, an increase or exacerbation of pain & symptoms. Flares can be mild or severe, short or long, and can occur because of many reasons, including the following:

-Weather changes


-Overdoing it

-Not enough rest/recuperation (poor preparation & lack of pacing)16

-Excessive stress/extreme emotions

-No reason at all! (As we know chronic illnesses and pain have a mind of their own!)

Melissa Wardlaw

On a recent birthday trip with my mother to a nearby hotel resort and casino, I experienced a very severe flare. I was prepared for this to happen, as flares often occur when I’m traveling or out of my comfort zone. This particular flare was likely caused by a lack of rest and excessive activity, but it came on very quickly and hit me like a ton of bricks!

The main area that happened to be flaring most severely at the time was my right leg, where I not only have CRPS/RSD, but also sciatica and fibromyalgia. The intensity of my pain, muscle spasms, restlessness and other central nervous system-related symptoms instantly made me want to jump off a bridge! For those of you who have CRPS/RSD, which is rated the highest of all chronic pain syndromes on the McGill Pain Scale, I’m sure I don’t have to tell you just how badly it hurts all the time, and especially during a flare!

Because of how intense this flare was, I was in tears. My mom, who is also my rock, best friend and fiercest advocate, was there with me. Needless to say, she has witnessed multiple flares and has seen me at my worst (and my best)! I was thankful she was there for me during this time. So what strategies did I use to handle my flare?


This method is tried and true, and it works! The first thing I did was to go to the room, turn off the lights and lie down in bed to rest. I had been overdoing it thus far on the trip and hadn’t taken a much-needed break. I believe this is one of the many reasons that contributed to my flare. I started breathing deeply, focusing on calming down my nervous system. You see, when our pain and symptoms are flaring that intensely, it causes our heart rate to increase, and the fight or flight response (which is always activated with CRPS anyways) to kick in even further. The stress mechanism is triggered, flooding the body with cortisol and other hormones that make our pain and symptoms even worse. So, the best thing to do is to counteract this response by calming down our emotions and nervous system, using deep breathing and meditation tactics. There are multiple guided meditation videos, short and long that are geared specifically towards chronic pain. By doing a quick search using key words such as “Meditation for Chronic Pain” on YouTube, you’ll find hundreds of videos to meet your specific needs. Example videos include:


Thankfully my mom was able to help with massaging my leg (etc.) but one of the constant strategies I use especially when having a flare is self-massage. I’m constantly massaging various parts of my pain-ridden body as any other sensation than pain helps to offset the burning and seething as well as various other kinds of pain and symptoms coursing through my body. Massage also helps with stress management, relaxation and healing by reducing inflammation present in CRPS and other chronic pain issues. Stretching and shaking my legs (and other extremities) helps to not only bring circulation back into the areas but also increases energy lost to the ever-present fatigue chronic pain brings.


I would be lost without my pain spray! I have tried just about every pain cream, gel and spray on the market and the best I’ve found is a rare spray, only sold in a few places (most outside of the US), called Muscle Mist. Yes, it is expensive, but it is all natural and not only does it help to temporarily distract from the intensity of the pain and symptoms, but it also reduces inflammation by restoring blood flow to the area. Additionally, it provides stress relief with the natural oils in the spray. Some people even think it smells good too, which I may debate, although I can attest to the fact it definitely smells better than 3/4 of the ones I’ve tried! You can buy Muscle Mist here (and no I don’t get anything if you purchase it LOL):


Similar to my pain spray, I don’t go anywhere without my TENS unit! I’m sure most of you are familiar with this technology, but if not, (TENS) Transcutaneous electrical nerve stimulation is a therapy that uses low-voltage electrical current for pain relief. The electricity from the electrodes stimulates the nerves in an affected area and sends signals to the brain that block or “scramble” normal pain signals. Another theory is that the electrical stimulation of the nerves may help the body to produce natural painkillers called endorphins, which may block the perception of pain. The unit is portable and comes with four electrode pads, which you can wear on any part of your body. Because I am allergic to the traditional electrodes, I have to get special blue gel ones for sensitive skin so I don’t break out in a rash. TENS units are FDA approved and very inexpensive to buy over the counter without a prescription. The one I use is the TENS 7000 which can be purchased many places, including Amazon:

When I am having a flare, it is particularly helpful because I can put all my electrodes on the area that is most painful and it helps to reduce the intensity.


Focusing on a flare is hard not to do, especially when it is nearly impossible to think of anything else. But that is exactly what I have found is the worst thing to do! Pain is akin to a toddler having a tantrum and thrives off attention; the more attention you give it, the more it demands. So instead of crying, screaming, cussing or getting more anxious, all things that cause your body and nervous system more stimulation, the best thing to do is try and focus on something else, anything else. After resting and calming myself down for a bit, I decided to get up, pull myself together and go back down to the blackjack table! And guess what - by using the method of distraction and not giving the pain more power and attention, I was able to reduce it and power through my flare much more effectively.

In conclusion, whatever techniques you use to battle a flare, whether short or long, mild or severe, the key is to know WE CAN! After all, we have done it many times before and will do it many times again. And we are still here - still standing and fighting! We have come a long way in understanding our own bodies and pain/symptoms and will only continue to learn more and develop more effective coping mechanisms. We are stronger than our illnesses and that’s what makes us chronic illness and pain warriors!

Melissa Wardlaw was diagnosed with CRPS/RSD as a result of a spinal cord injury (non-paralyzing) suffered during a routine medical procedure. She also suffers from fibromyalgia, lumbar and cervical degenerative disc disease, migraines and additional chronic medical issues. Formerly a Business Executive/Consultant with an MBA in Entrepreneurship, she is also a Certified Career Coach and Certified Professional Resume Writer, and now spends her time career coaching and offering peer counseling/advocacy (pro bono) to those dealing with similar medical struggles. As a fierce advocate, she also runs both an in-person and online Support/Empowerment Group for CRPS/RSD and Chronic Illnesses/Pain in the Metro Atlanta area.

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Authored by: Melissa Wardlaw

Melissa Wardlaw was diagnosed with CRPS/RSD as a result of a spinal cord injury (non-paralyzing) suffered during a routine medical procedure. She also suffers from fibromyalgia, lumbar and cervical degenerative disc disease, migraines and additional chronic medical issues. Formerly a Business Executive/Consultant with an MBA in Entrepreneurship, she is also a Certified Career Coach and Certified Professional Resume Writer, and now spends her time career coaching and offering peer counseling/advocacy (pro bono) to those dealing with similar medical struggles. As a fierce advocate, she also runs both in-person and online support/empowerment groups for CRPS/RSD and chronic illnesses/pain in the Metro Atlanta area. A “fur mom” to two cats, Melissa is an avid volunteer and supports multiple organizations committed to rescuing animals and helping those with chronic illnesses/pain. She can be reached at

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Mary S

Morning Bob Dutton, can you email me the information of the natural muscle relaxer? I’ve used arnica, doesn’t work on my muscle spasms. Hoping it’s something different! Thanks Bob
I’m at all lower case! Thank you and everyone answer the question for cdc, government, we need to stop this madness and be treated like human beings!

Bob Dutton

Melissa. Let me ask you. Do you have a pain pump or a SCS implanted? Also you may want to look into a new stimulation called DRG. Dorsal Root Ganglion Stimulation. They now can direct current to specific areas more precise than before, use less current and no recharging of a battery, which lasts for 5 years.
I have had CRPS since 2007. Have had 8 back surgeries and I believe 3 surgeries on my esophagus for Achalashia type 3 due to long term opioid use. Also dealing with emphysema. My RSD started in my left leg and has spread to my left foot and then to my right leg and foot. Was at my Neuro Surgeons office the other day and they noticed some signs that they feel its starting in my arms and hands.
I have a great remedy for muscle spasms and its all natural and sold over the counter for around $12 for 50 pills that you place 2-3 under your tongue and in about a minute your spasm is gone. Not sure if I’m allowed to post the name so I’ll wait and see. Be well everyone.

Maureen M.

Melissa, Thank you for your well written piece on pain management for CRPS/RSD as well as for any chronic pain condition. As an ‘experienced’ long time pain warrior I already use all of your recommends modalities but I most appreciate you including the meditations! I cannot wait to try them out!
With gratitude for the awesome person that you are and for taking time to write all that you did,for us 🙂


Thank you for sharing these tips, Melissa. I’ve purchased two tens units now, one with 4 pads and one with 2 pads. When I travel, I have the benefit of all pads across my back. I also purchased a collapsing cane for travel, which easily folds into a size that fits into my purse. As the medical community continues to decrease access to pain meds, we must continue to seek out alternative methods to abate the searing pain.

Gentle hugs,


Great tips!! One more, that helps me, anyway…

Hot bath with TONS of Epsom salts! A couple of drops of lavender oil doesn’t hurt, either!

Fantastic article!!! I was diagnosed with CRPS 1 51/2 years ago in my left foot. Since then it has spread to both feet, legs, hands and arms. I have tried most of what she recommends in her article and can tell you that she is right on target so please, if you haven’t tried these strategies for relieving your pain use her links and give them a try. Last, and most important, try to never forget her last comment, “we are warriors” and we are not alone in our fight.

Terie Michon

I completely understand-i have adopted exactly the same therapies and advocate for them. I have been a self-identified advocate for chronic pain patients for a few years now. I speak to groups, doctors, state reps, curate an art show *(see facebook page) Journey-Through-Pain-Art-Show. The art submitted is from those dealing with pain or the pain of others. I have been interviewed in a full front page article written in Cape Cod Times & on NPR Radio/WCAI- I advocate for those therapies, and for instance to cover natural and alternative therapies for chronic pain and unidentified pain syndromes. I call it, “Distraction Therapy” or “Joy Therapy”. I learned to ride a motorcycle last year, I do my art *(it is also now for sale) and I am embracing life- not dreading & dragging through it. I live seeing people who this type of therapy is working for, it validates what I personally believe to be true.
Keep on Dancing My Friend & ALL you Pain WARRIORS!

I am done I have no. dr have not been treated 2yrs now got a letter saterday medicare was cancelled state of Michigan is out of touch with reality I want out

Dear Melissa,
Loved your story! It’s sweet, kind and most informative. Your list of things that trigger our severe and breakthrough pain are right on cue. I had to smile just a little when I read the last one, “nothing at all that pain has a mind of its own”, so very true! I also try doing different things for my chronic pain as well as for the break through. I’ll most definitely add a couple of your techniques. You’re very blessed to have a mother that cares so deeply for you. One in whom you can go on holiday with and celebrate. I can only imagine how wonderful it would be to have someone understand the complexity of the pain that affects my life daily, other than my kind and concerned physician. Thank you very much for a most charming, well thought and down to earth story of encouragement as you live the life of a Chronic Pain Warrior as well as a survivor. It was most refreshing. May God continue to bless you always!
Ms. Terri James
Chronic pain Warrior