Non-pharmacological pain management looks to reduce pain without using medications. There are a number of treatments and techniques that may be used individually or in combination.
- Movement: movement is the best way to keep your blood flowing, muscles strong, hormones in balance, and energy high. Studies have shown that exercise can alter our hormones to improve depression and regulate our emotions. It doesn’t really matter what movement you choose, daily walks, exercising at home or in the gym, practicing yoga, or going for a swim – the benefits of movement are significant.
- Cognitive Behavioral Therapy (CBT): this is a type of therapy that helps identify the relationship between beliefs, thoughts, and feelings, and the behaviors that follow. This type of therapy helps to develop problem-solving skills to cope with difficult situations and learn to develop a greater sense of confidence in one’s own abilities. It has been very effective in the treatment of chronic musculoskeletal pain.
- Relaxation or Calming Techniques: practicing relaxation techniques has many benefits including slowing heart rate, lowering blood pressure, reducing stress hormones, reducing muscle tension and chronic pain, and improving mood and sleep quality. There are many types of techniques, some of the most common being meditation, deep breathing, progressive muscle relaxation, visualization techniques, aromatherapy, and massage.
- Acupuncture or Acupressure: Acupuncture is a treatment derived from Chinese medicine in which specific points on the body are stimulated by inserting thin needles through the skin. Acupressure applies physical pressure on various points on body surface without the use of needles. Both treatments have been shown to help reduce chronic musculoskeletal pain.
- Additional Therapies: There are a number of therapies that may help with pain management. Many of us are familiar with using an ice pack or a hot pack to help relieve pain. This is affordable and easy to perform at home but is best when used in conjunction with movement. TENS (transcutaneous electrical nerve stimulation) is another therapy that applies low levels of electrical stimulation through the skin to help reduce pain. It has been shown to be effective in chronic musculoskeletal pain, and pre/post operative pain management.
It is important to take a holistic approach to pain management, therefore it is common to see many of these techniques used in conjunction to support each other to create significant improvements in managing pain.
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