Chances are you or someone you know is suffering in silence from chronic pain. It’s a condition that affects 100 million Americans—more than the number affected by heart disease, cancer, and diabetes combined.
Commonly defined as any pain lasting more than three months. Chronic pain often causes changes throughout the nervous system that worsens over time. Relief can seem like an unattainable goal, so many people end up relying on powerful opioids to treat their condition. However, concerns over drug dependency and accidental overdoses have led many patients to look for alternatives. More natural ways to manage their pain. If you’re seeking a more holistic, painkiller-free approach, try incorporating these five practices into your life to put you on the path to less long-term pain.
Massage
Regular sessions with a massage therapist may feel like a splurge. This treatment option is backed by studies showing its effectiveness in treating chronic pain in various areas of the body, including the lower back and shoulders. A primary cause of chronic pain is often muscle tension that produces painful knots or trigger points. It’s important to choose a massage therapist who is experienced in working with this type of condition.
Many people with chronic pain are very sensitive to touch. So if a massage therapist overstimulates the area of pain they can experience discomfort. It can make the pain worse after the treatment. When searching for a massage therapist, experience with trigger points. And chronic pain is more important to consider than the exact technique used.
Acupuncture
The thought of being poked with needles may make you feel more squeamish than serene. But acupuncture has been used for centuries by practitioners in China to treat chronic pain and related conditions. It has more recently gained wider acceptance in the United States, with research showing that acupuncture can successfully reduce the levels of discomfort that plague chronic pain patients. “Acupuncture can be very effective for chronic pain, especially for those who can’t tolerate medication or prefer no medication,” says Dr. Taw.
He suggests undergoing evaluation to ensure the source of your pain is not related to a ligament tear, bone fracture, or another structural issue before receiving acupuncture treatment. “Assuming that structural issues are not the primary component of the chronic pain, then we treat tension in the soft tissues, primarily found in the muscles and the tendons,” he explains. At least six treatments are typically needed before you can properly gauge if your levels of pain are diminishing.
Proper Exercise
“No pain, no gain” is an exercise motto best ignored if you want to achieve optimal management of your condition. “Your body is the litmus test,” explains Dr. Taw. “If a particular exercise increases the intensity of your active pain, then you’re not ready for it.” Though it can be beneficial to gradually add strengthening exercises to your regimen, they can actually aggravate your condition if you start them before you have pain levels under control.
“When you do strengthening exercises, you actually increase muscle tension, which can make your soft tissue pain worse,” says Dr. Taw. Instead, try stretching exercises, which research shows can improve chronic pain conditions such as those related to the lower back. Yoga can also be effective in lowering the discomfort – and even depression – associated with chronic pain, but you should speak with your instructor to modify poses if necessary. “There are some strengthening or power postures that many people with chronic pain can’t do. You have to be in tune with your body and recognize if any of these postures make your pain worse.”
Stress Management
Do most days leave you feeling like you’ve traded in your sanity for stress? This anxiousness may actually be adding to your physical discomfort, as studies show a link between sustained stress response and chronic pain. “When stress is internalized, that can bring on muscle tension, so you need to find an outlet to release that excess energy,” explains Dr. Taw. “There are many different types of stress management, so you need to find something that works best for you.” Stress reduction techniques that involve deep breathing, such as mindfulness meditation, can be particularly effective. To practice some breath-centered techniques on your own, check out these mindfulness meditation tools and guided imagery exercises. For additional info on stress management in general, explore this online tutorial from the U.S. Natural Library of Medicine.
Sleep Routine
Studies show skimping on sleep may further exacerbate pain, so placing a priority on rest is vital for keeping your condition under control. “Sleep is the best medicine,” says Dr. Taw. “If you can’t sleep well, you can be set up for a bad cycle of pain.” He suggests establishing a pre-sleep routine that helps you relax and signals to your body that it’s time for bed. Avoid watching TV or reading books before you hit the hay. Instead focus on a relaxing routine that ideally integrates stress-relieving behaviors, such as massaging your feet or sipping on caffeine-free teas.
Chamomile, mint, and passionflower teas are all particularly calming. Check out this information sheet for more facts about stress-reducing teas. If you do wake up in the middle of the night, try to avoid walking around or turning on lights. “Just sit up on the edge of the bed, relax, and massage your feet until you feel ready to go back to sleep.”
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