If you experience pain on a regular basis, you understand how limiting it can be. Whether you’re coping with headaches, joint pain, stomach cramps or nerve pain, the results can be life-altering.
“When you are suffering from chronic pain, over time you can become more fearful of certain movements and activities,” says Linda Holland, D.C., a chiropractor at Henry Ford Health. “But if you stop doing things because of pain, the pain can get worse—it’s a vicious cycle.”
Pain medications can be an effective treatment option. But some come with unwanted side effects and addiction risk. The good news is that breaking the cycle of chronic pain doesn’t always require drugs. Often, lifestyle changes and complementary therapies can help you find the relief you need.
What Is Chronic Pain?
Chronic pain is defined as pain that lasts more than three months. According to the CDC, nearly 25% of adults in the U.S. experience this type of ongoing pain. For at least 8%, chronic pain is severe enough to impact their work and daily activities.
A wide variety of health conditions can lead to chronic pain. These include:
- Arthritis
- Cancer
- Fibromyalgia
- Headache disorders
- Nerve injury
- Surgery or trauma
- Spine and disc disorders
“Pain is protective and it’s your body’s way of sounding an alarm that something is wrong,” explains Dr. Holland. “But sometimes the alarm is too loud for too long.”
How Drug-Free Pain Management Techniques Can Help
Medication can reduce pain by blocking pain signals or by helping manage the condition that’s causing pain. But they aren’t the only option. Natural techniques can help relieve pain and reset how your body reacts to it.
“The brain is always trying to predict and protect,” says Dr. Holland. “If people dwell on pain, the brain may perceive a greater threat.” The brain receives signals from the body and decides how much protection and guarding is necessary. “In some cases, the response may exceed the amount actually needed,” she adds.
When you use complementary therapies that help calm the nervous system, the brain learns to be less overprotective. “All of these methods should be complementary to your medical therapy program,” says Dr. Holland. “Used together, they can help dampen the signals you experience with pain.”
Henry Ford Center for Integrative Medicine
Mind-Body Therapies for Pain Relief
By harnessing the power of your mind, you can help your body feel better. “These therapies can strengthen the nervous system’s ability to regulate pain,” says Dr. Holland. Over time, you may feel less pain.
Mind-body therapies may include:
- Deep breathing exercises
- Meditation
- Progressive muscle relaxation
Manual Therapies to Reduce Pain
Moving your body can feel difficult when you’re in pain, but movement is often the best medicine. “Even passive movement—such as assisted stretching, chiropractic manipulation or massage—helps the body understand that it’s safe to move,” explains Dr. Holland. “This reduces muscle guarding and improves range of motion.” Chiropractic adjustment or spinal traction may also relieve nerve compression or disc pressure (a common contributor to pain).
Examples of manual therapy include:
- Chiropractic
- Massage
- Stretching
Lifestyle Changes to Improve Pain
A healthy lifestyle won’t erase chronic pain, but taking steps to improve your overall wellness can help. Eating an anti-inflammatory diet, maintaining a healthy weight, staying active and managing stress help improve your mood and ease pain. A healthy lifestyle puts focus on:
- Diet
- Exercise
- Sleep
- Stress reduction
When it comes to using these non-drug approaches to pain management, consistency is key. “Repeated positive experiences with these therapies promote a more adaptable and resilient nervous system,” says Dr. Holland. “And over time, that can help restore your ability to participate in meaningful life activities.”
Reviewed by Linda Holland, D.C., doctor of chiropractic medicine at Henry Ford Center for Athletic Medicine - Detroit and Henry Ford Medical Center - Ford Road.
