15 fresh ideas on relieving chronic pain
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15 fresh ideas on relieving chronic pain
Talk about a country in pain. It is estimated that at least 100 million Americans suffer from chronic pain, according to the Institute of Medicine of the National Academies. And that is probably a conservative assessment. Chronic pain is persistent pain that keeps firing in the nervous system reminding you it’s there which could last for weeks, months, or even years. There is a wide range of injuries and diseases associated with chronic pain. It could have been triggered from an initial mishap – a sprained ankle or back, serious infection, or an ongoing cause of pain such as arthritis, cancer, ear infection, fibromyalgia, a serious burn, or any past injury or damage to the body.
To live day and day out with chronic pain takes a toll on anyone who has to deal with it. Many chronic pain sufferers report sufficient physical discomfort that can disrupt sleep, having to miss work due to pain’s effect on job performance, and can lead to missing out on doing basic daily activities due to the unrelenting and tenacious nature of the presence of pain.
But before resorting to strong, potentially addicting opioids, try some of the following fresh ideas that could be a saving grace from constant pain. These 15 ideas are not meant to cure pain but at the very least, they can help distract one from pain’s grip and provide a sort of toolbox of pain management techniques making yourself more comfortable.
1. Learn to laugh – They say laughter is the best medicine and when it comes to pain, they’re right. Not only does a good belly laugh provide stress relief but it can trigger a surge of endorphins, those feel-good hormones shown to be natural painkillers. Frequent laughter also promotes more positivity leading to a relaxed and focused take on the situation.
2. Ease pain with exercise – Talk about a catch-22 – you hurt so you don’t exercise. But by not exercising, your muscle tone and strength decrease making pain worse. No one says you have to be an athlete to exercise. Even mild, gentle movements will release endorphins, chemicals helping you feel better, lifting your mood while blocking your pain. Consider yoga, Pilates, Tai chi, walking or whatever form of exercise you and your doctor feel is best for you.
3. Swearing – a powerful painkiller – This may not be for everyone, but having the ability to curse like a sailor can increase pain tolerance. We’ve all stubbed out toe and most likely most of us have the intense urge to let out a few swear words in the process. Go ahead as it looks like it can be actually therapeutic. A 2009 study found that when participants were asked to hold their hands in a tub of cold water for as long as they could and were allowed to swear in the process, they were able to stay submerged 40 seconds longer than those not allowed to swear. This does not mean you should swear more often but rather selectively as the pain-reducing power of curse words appears to decrease when used regularly.
4. Chill out - Practicing relaxation may seem obvious but few of us actually take the time to stop what we’re doing to calm our minds. Simple stress management techniques such as deep breathing, meditation, and biofeedback relax your body helping ease pain.
5. Listen to the music – Here is another form of distraction- listening to music. A 2006 study from Case Western and the Cleveland Clinic found chronic pain patients who listened to music for an hour a day reported a 12 to 21 percent reduction in their pain compared to people who did not listen melodies. Music appears to have the ability to lower pain intensity because it takes a person’s mind off their suffering.
6. Stay away from alcohol – Some people will resort to using alcohol as a sleep aid for a good night’s sleep. This is a bad idea. Although a drink can help you fall asleep, as the alcohol breaks down, it leads to shallow sleep, reduces important REM sleep and can even keep you awake. This only results in a restless night and lack of sleep.
7. Get a massage – Massages feel great and can result in significant pain reduction along with reduction of anxiety. Massage therapy has been shown to boost levels of endorphins and serotonin – the body’s natural pain killers and mood regulators – and to reduce stress hormone levels.
8. Consider acupuncture – This ancient practice has been around a long time for a reason – it works. Tiny needles are inserted into specific points in the body focusing on correcting imbalances of energy known as qi or chi. Even though there is no scientific evidence of acupuncture’s effectiveness, research published from Nature Neuroscience online found that depending on the placement of needles affects the activity of adenosine, an amino acid that can ease pain.
9. Hypnosis and guided imagery – Sure it sounds “out there” but when everything else you’ve tried has only lead to disappointment, it wouldn’t hurt to give this a try. Hypnotherapy can lead to an induced state of consciousness resulting in deep relaxation with an enhanced intensity of awareness. Guided imagery, which is often considered a form of hypnosis, has a person concentrate on images that create positive physiological changes in the body, including pain relief.
10. Kick a smoking habit – Smoking a cigarette may bring temporary relief from stress and pain but at a high price. Resorting to a quick smoke can actually make pain worse by slowing down any healing, reducing circulation and raising your risk of degenerative disc problems such as low back pain.
11. Keep a pain journal – At the end of each day, score the level of your pain from 1 to 10. Take note of what activities you did for the day and how those activities affected your pain score. Bring your pain journal to your next doctor’s appointment to help provide insight for them to understand your pain better leading to more effective treatment.
12. Don’t push yourself too hard – All of us need downtime. Learn to set limits by saying “no” when you need your rest.
13. Keep busy – Even though you may have pain doesn’t mean you must drop all activities. A potent prescription for relief is to keep busy doing things you enjoy taking your mind off the pain. It could be taking up a cooking class, volunteering reading to preschoolers at the library, joining a garden club, or giving yoga a try. Don’t let pain dictate your life – that’s your job.
14. Join a support group – Meeting others living with chronic pain reminds you, you are not alone. They will understand what you are going through and you can benefit from their advice in coping with pain. Also consider mental health counseling. Depression is common among people living with chronic pain. Having good coping skills are vital to avoid negative thoughts that can make pain worse.
15. Ask for help – Asking for help is a sign of strength, not weakness. Develop the habit of reaching out to your family and friends, letting them know what you need.