Chronic Pain Got You Down? Here are 10 Ways to Relieve Chronic Pain Without Medication
Chronic pain can often leave sufferers feeling powerless and exhausted. Chronic pain isn’t an easy condition to handle, but the good news is that there are things you can do to take back control. Simple changes in your lifestyle, diet, and exercise routines can help ease your pain.
Try these techniques to experience some relief:
Manage your stress. Stress can increase chronic pain and make it more difficult to manage. There are a variety of strategies to use to relax and reduce stress, so experiment a bit to see which ones work the best for you. Some good places to start are with yoga, stretching, meditation, prayer, or a peaceful sleep routine.
Try breathing exercises. By simply focusing on your breathing, you can relax your muscles and reduce pain. Deep breathing exercises can also reduce blood pressure, eliminate stress, and decrease the heart rate. A simple breathing exercise to start with is to close your eyes, place your hand on your stomach, inhale through your nose for 5 counts, and exhale through your mouth for 8. Do this 5 times.
Find fun distractions. Instead of concentrating on the pain, try distractions that help you forget about it. Engaging in hobbies and activities such as watching your favorite movie or reading a new book can help. You may also want to try drawing, playing games, or ask others for some fun ideas that might help you fill your time and avoid thinking about the pain.
Increase your water intake. Dehydration can make chronic pain worse. Really track your fluids. The recommended intake of fluids is 15.5 cups for men and 11.5 cups for women. If you get tired of water, try non-caffeinated and unsweetened herbal teas. Many have additional benefits beyond hydration.
Avoid inflammatory food. Fast food and processed food can increase inflammation in your body, so your chronic pain also increases. Foods with a lot of sugar and salt also contribute to inflammation and increased pain. Explore diets like the Mediterranean Diet, which is proven to reduce inflammation.
Add more anti-inflammatory food. Nuts, leafy greens, fatty fish, berries, and other items can help you fight inflammation and reduce pain. They have antioxidants that fight damage on the cellular level. Pay attention to what you eat this week.
Focus on posture. Good posture can help reduce the stress on your back and cut down on chronic pain. Consider the way you sit and stand. Experts recommend that you avoid slumping your shoulders and lowering your head. The spine should be straight, so circulation is better.
Discuss your health. Researchers have found that talking about your health can reduce pain. The American Psychological Association points out that talking about your pain can help you discover better management techniques.
Try massage. Massages can reduce chronic pain by improving circulation and blood flow. Massages help reduce back, shoulder, and neck pain in addition to helping you relax. Interestingly, they can also help your overall health.
Find support. Health experts recommend finding support groups that focus on chronic pain. These groups give you the chance to meet others who suffer from chronic pain.
They can offer advice and tips for managing pain. They can also provide doctor, clinic, and coach reviews or recommendations. By talking to others who have chronic pain, you can learn new techniques to deal with your pain.
Chronic pain is linked to anxiety and depression. The social aspect of support groups can also help in coping with these side effects.
Support groups are less formal settings, and online groups offer privacy and anonymity, so you can feel comfortable sharing your experience.
Even if you take medication for your pain, you can further reduce it with these techniques. Follow your doctor’s advice, reduce stress and inflammation, and find support, and you’ll feel the pain relief you’ve been seeking.
Let me know which of these strategies works best for you!
