Pain is prevalent. It is estimated that 20% of American adults have chronic pain, according to the Centers for Disease Control and Prevention. At some point in their lives, many more people will suffer from acute pain, a type of pain that lasts less than six months.
There are many medications that can help ease both chronic and acute pain, but they can come with risks. In response to the opioid crisis, many pain management specialists encourage people to turn away from potentially addictive prescription pain medications. Instead, they suggest using a range of other, non-drug strategies to ease pain and improve quality of life.
Experts at the University of Maryland Medical Center and University of Maryland Rehabilitation Network, offer their tips for relieving pain without drugs.
Physical Therapy
Many pain problems stem from underlying muscular imbalances. A customized physical therapy program can help you correct this. For example, a physical therapist can recommend targeted exercises to strengthen a weak muscle group. This takes some of the strain off the muscle groups or joints experiencing pain.
Physical therapists use techniques like biofeedback, a type of therapy that teaches you how to control some of your body’s functions, to correct abnormal movement patterns. They can also perform manual techniques to trigger points and mobilize the joints.
Exercise and Movement
Outside of a physical therapy setting, exercise and general movement can be one of the best ways to relieve pain. When you’re experiencing pain, it’s tempting to skip exercise, but this can actually make matters worse.
“If you spend long periods of time not moving and then all the sudden try to move, it increases pain,” says Mesa.
Exercise and general movement can also have a psychological benefit. “Instead of just having to deal with the pain, you can actually do something to relieve it. It gives you a sense of control,” says Mesa.
Hot and Cold Therapy
It may seem like an old trick, but ice packs and heating pads can be helpful for keeping pain at bay. “The idea behind hot-cold therapy is to shock the nervous system and decrease the pain signals that are traveling to your brain,“ says Mesa.
This pain relief technique is useful for many different parts of the body. However, it’s important not to go from cold directly to heat without guidance from a physical therapist. If you want to take advantage of the benefits of ice packs or heating pads at home, use only one of them for under 20 minutes.
Cognitive-Behavioral Therapy
Pain is not “all in your head,” but it can have a huge impact on mental health.
“Chronic pain changes the way your brain functions. It can become so overwhelming that it begins to guide the person’s life,” says Mesa. This can even lead to depression and anxiety in some people.
Having control over how your brain responds to pain can make all the difference. Cognitive-Behavioral Therapy (CBT) can help reprogram the brain to react differently to unpleasant sensations and change your overall outlook on life. “CBT can help reorient your locus of control and put you back in charge of your life,” says Mesa.
Meditation
Meditation can be helpful for some people experiencing pain, especially chronic pain. “Instead of focusing on the pain, meditation helps people focus and quiet down the mind,” says Mesa. Similar to CBT, meditation gives your brain greater control over your pain response. Pairing meditation with guided imagery exercises can also be helpful.
Massage
Although massage hasn’t been scientifically linked to chronic pain relief, it can help ease muscle tension and increase relaxation, both of which can decrease pain overall. Getting more intense forms of massage, such as deep tissue or sports massage, can easily complement other pain relief strategies.
However, Mesa warns against relying entirely on pain relief techniques that involve another party, such as a masseuse. “It can create a sense of dependency. You won’t get long-term relief if you’re only focusing on the pain itself. The pain typically has an underlying cause that needs to be addressed,” says Mesa.
Acupuncture
Acupuncture, an Eastern medicine technique that places needles into specific points of the body, is one of the oldest (and most popular) traditional Chinese medicine practices. Acupuncture is not grounded in science, but some studies have shown that acupuncture can ease pain in some people.
Acupuncture can be helpful, but, similar to massage, Mesa warns against creating a sense of dependency for pain relief. “A big part of successful pain management is empowering yourself to ease the pain, rather than relying on an outside party to relieve it for you,” he says.
Don’t Let Pain Control You
No matter what the cause, coping with pain can be a challenge. The UM Rehabilitation Network can help. With pain management specialists located across Maryland, the UM Rehabilitation Network can connect you with experts who will create a treatment plan tailored specifically to your condition and needs.
