Many patients have asked about natural treatments for chronic
pain and would love to be less dependent on pain medication to manage their
pain. Here is a list of treatments and activities that may help you relieve
your pain and feel more in control of your life.
1.
Release your inner Endorphins. Endorphins are the body's natural pain
killers. These natural chemicals help block pain signals from reaching the
brain. They also help control anxiety,
stress and depression. The body produces
and releases endorphins during exercise which gives you the “runner's high”
sensation. Chiropractic adjustments have
also been shown in the research to release endorphins after a treatment.
2.
Heat and Ice. For general muscle soreness that has lasted
longer than 3 weeks, use a hot water bottle or make your own moist heat by
microwaving a damp towel for 2 minutes.
Apply to the area of pain for 10-15 min.
For acute joint pain, apply an ice pack for 15-20 minutes until numb
then remove, repeat after 30 minutes.
Alternating heat and ice also is effective in reducing painful
inflammation.
3.
Stretch the Soft Tissues. Almost everyone can benefit from stretching
muscles, tendons and ligaments. Your back
is designed for movement, and if your motion is limited it can make your back
pain worse. If you suffer from chronic back pain, you may find it takes weeks
or months of stretching to loosen up your spine and soft tissues, but you will
find that meaningful and sustained pain relief will follow the increase in
motion. Our chiropractors can teach you several stretches and exercises
designed to target the areas that need more strength or flexibility to help
relieve your chronic pain.
4.
Enjoy the
outdoors. People who got the recommended daily 400 to 800 IU of vitamin D
experienced less pain than those who didn’t, according to a Boston University
study of 221 men and women with knee osteoarthritis. Researchers surmised that
Vitamin D helps relieve pain by aiding in the absorption of calcium, which is
needed for bone growth and repair. Other research shows vitamin D may directly
help soothe pain. 93% of 150 people with unexplained sources of pain were
recently found to be deficient in Vitamin D levels, according to recent
research at the University of Minnesota. About 15 minutes of sun exposure on
your face and hands a day is enough to get your daily dose of D, or a 200-IU
supplement of Vitamin D and as much calcium as is found in two glasses of milk.
5.
Imagine
yourself to be in a better place. Guided imagery allows you to hear and
internalize therapeutic suggestions that help you feel better. In one study of
28 women with osteoarthritis pain, half of the women listened to a 10 to 15
minute recorded script twice daily that guided them through muscle relaxation
techniques. On average, women in the guided imagery group reported that their
pain eased by 18% and that their mobility improved by 13%; vs. those in the
control group who experienced a 16% worsening of pain and a 2% decrease in
mobility. Guided imagery can be learned with a practitioner or on your own
using audiotapes or CDs.
6.
Realign
your energy flow. The mechanism of action for the ancient Chinese healing
technique of acupuncture is still not completely understood, but it has been
proven in medical trials to reduce certain types of chronic pain, including
back pain. I've always maintained that
5000 years of practice can't be all that bad. P.S. the needles are super-thin
and are usually not painful.
7.
Eat cookies. Research shows that eating
sweet foods like cookies, chocolate or ice cream, helps reduce the sensation of
pain. Or just bake the cookies. Enjoying a smell that is both sweet and
pleasant has been shown to reduce the perception of pain.
8.
Natural Supplements. Many nutritional supplements have been shown
to have safe and effective long-term results in reducing pain and
inflammation. Some of the best include:
Omega-3 fatty acids (from fish oil, flaxseed oil or borage oil), Curcumin (Tumeric),
Arnica, Devil's Claw, Cetyl Myristoleate (CMO), MSM (Methylsulfonylmethane),
and Menthol.
9.
Get
enough restorative sleep. Getting enough sleep is critical to healing and
pain management, so it’s important to employ a variety of sleep aids to help
you get a healthy amount of sleep. Regular exercise that physically exhausts
the body is the best way to promote deep sleep. Visualization, meditation, and
other psychological techniques can also help you get to sleep and stay asleep.
And don’t forget the power of naps.
Chiropractic
Adjustments. Finally, don't forget the power of
consistent, regular spinal manipulation.
Not only does it release the beta-endorphins as mentioned above, but it
improves the motion of the spinal joints that aids in reducing mechanical and
biochemical irritation of the pain nerves.
Let the experienced chiropractic physicians at The Joint help you
restore your proper motion to relieve your pain.
~ Dr. Brad Hendricks
