Alternative Medicine for Pain Releif
It’s natural to develop aches and pains as you age. Approximately 65% of American adults older than 65 report chronic pain — pain that lasts three months or more. And if chronic pain isn’t managed, it can affect your quality of life.
“Pain can interfere with your ability to function physically, mentally and emotionally,” medical experts note. “Thankfully, there is an ever-expanding toolkit of options to help manage pain.”
That toolkit goes far beyond medication. Complementary health approaches to pain management are more accessible and more widely used than 20 years ago. While research on many alternative therapies is limited, there is reason to believe that these approaches may be helpful for many people.
Many lifestyle choices can help with chronic pain, including:
- Eating a healthy, whole-food diet
- Getting regular exercise
- Prioritizing quality sleep
- Reducing stress
- Using heat and ice
But when you make healthy choices and chronic pain persists, you may want to talk to your physician about alternative therapies. The following are some options to consider for holistic pain management:
This ancient technique involves inserting fine needles into strategic points on the body to stimulate the central nervous system and the body’s natural healing energy. Medical guidelines suggest that acupuncture may help with several chronic conditions, including:
- Back pain
- Migraines and tension headaches
- Pain associated with cancer treatment
While some evidence suggests it may help with knee pain associated with osteoarthritis (OA), research remains inconsistent. Consequently, some specialist associations advise against it for knee OA, while others recommend it only for knee replacement candidates who cannot undergo surgery.
Therapeutic massage involves manipulating the body’s soft tissue through kneading, tapping, and circular motions to increase the flow of oxygen and blood. It also relaxes the nervous system, slows the heart rate, and lowers blood pressure while reducing stress hormones. Immediate benefits may be seen in:
- Back and neck pain
- OA knee pain
- Shoulder pain
- Fibromyalgia symptoms (with regular treatment)
Research shows that mindfulness techniques—often integrated into cognitive behavioral therapy—can reduce the intensity of chronic pain and improve physical function. These approaches help slow breathing and lower heart rates. Techniques to consider include:
- Diaphragmatic breathing: Slow, deep breathing to calm the system.
- Guided imagery: Distracts from pain and lowers stress hormones.
- Hypnosis: Often requires multiple sessions to see significant benefits.
- Progressive muscle relaxation: Frequently recommended as a primary step for treating chronic low-back pain.
Physical therapy is a standard treatment for chronic pain. Therapists use stretching, nerve stimulation, and strength exercises to improve range of motion. While sessions often provide immediate relief, the long-term goal is to strengthen the muscles surrounding the pain point—such as a joint or the lower back—to regain function and prevent future discomfort.
Movement that focuses on breathing, mindfulness, and flexibility is especially effective for pain management.
Yoga therapy: Combines meditation and physical postures. It is widely used to ease symptoms of arthritis, fibromyalgia, and chronic headaches.
Tai chi: Involves slow, gentle movements and meditation. It is an excellent option for managing chronic low-back pain or OA of the hip or knee. Research indicates it can significantly improve stiffness, balance, and joint function.
References
5 alternative treatments for chronic pain – UCLA Health – https://www.uclahealth.org/news/article/5-alternative-treatments-chronic-pain
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