Managing pain

Education

5 Ways to Manage Chronic Pain Without Medication

No one goes through life without experiencing pain from time to time. Pain usually fades as an injury or other underlying health issue heals. But according to the U.S. Centers for Disease Control and Prevention (CDC), more than 20 percent of adults suffer from chronic pain, which usually lasts more than three months.

Chronic pain persists for more than the usual recovery period, or occurs alongside a chronic health condition. It can feel like a burn, ache, sting, tingle, or strain. Chronic pain can be continuous or intermittent, and it can significantly impact a person's quality of life. Chronic pain can be caused by  injury, infection, arthritis, cancer, environmental factors, and psychological factors

“It's not acute pain,” said Seif Elbualy, M.D., director of Pain Management at Marcus Neuroscience Institute, part of Baptist Health. “It's not twisting your wrist, for example. But it's ongoing and it can be progressive and debilitating. It depends on the individual. Oftentimes, they have chronic low to moderate pain that spikes or flares with certain activities or certain length of time.”

The first step toward relief is to see your primary care physician about any type chronic pain that doesn’t heal with over-the-counter pain relievers or other traditional methods, such as ice or heat therapies.

“Chronic pain is not something that you have to be fearful about coming to see your doctor,” said Lijo Jose, M.D., family medicine physician, Baptist Health Primary Care. “We have treatment options available for you. And the first step is not to wait – it’s to come in and seek out help immediately when you need it.”

There are numerous strategies that can effectively manage pain without relying solely on medication. Here are five evidence-based approaches to consider, particularly as a supplement or alternative for traditional medical interventions.

1. Physical Therapy

Engaging in physical therapy can significantly improve strength, flexibility, and overall physical function. Physical therapy can be a transformative approach for managing chronic pain by addressing both the physical and emotional components of discomfort. Through tailored exercise programs, therapists help patients alleviate pain and enhance overall function. Physical therapists often teach coping strategies and mindfulness practices, empowering patients to take an active role in their recovery.

According to Dr. Elbualy: "Conservative treatment first is essential, and this often includes physical therapy, body conditioning, and core strengthening." These methods can help patients manage pain effectively and enhance their quality of life, he adds.

2. Lifestyle Modifications

Making changes to your daily habits can lead to substantial improvements in pain management. According to Francisco Garcia, PA-C, physician assistant at the Arthritis Clinic at Baptist Health Orthopedic Care: “We focus here on non-surgical management for patients who have arthritis. The majority of them can be treated with evidence-based treatments that are shown to help reduce the pain, the inflammation, and restore function back to the patient.”

Lifestyle modifications, such as maintaining a healthy weight and staying active, can greatly reduce pain levels, he adds.

3. Mindfulness and Relaxation Techniques

Mindfulness practices such as meditation, yoga, and deep-breathing exercises can help manage chronic pain by reducing stress and improving mental health. These techniques can shift focus away from pain and promote relaxation, which is essential for overall well-being. Additionally, mindfulness encourages a greater awareness of the body, allowing individuals to recognize pain signals without becoming overwhelmed by them.

4. Education and Self-Management Strategies

Understanding your condition is vital for effective pain management. Lijo Jose, M.D., a family medicine physician with Baptist Health Primary Care, suggests that "a customized approach is crucial. Patients should not have preconceived notions about what they need. It's essential to discuss your specific situation with your doctor and create a tailored treatment plan." Education empowers patients to manage their pain proactively.

Regular practice of mindfulness can help enhance mental health by reducing stress. It will also enhance coping strategies, providing tools to navigate the challenges of living with chronic pain.

5. Alternative Therapies

Exploring alternative therapies such as acupuncture, chiropractic care, or massage therapy can provide additional relief. These treatments can complement traditional approaches and offer new avenues for managing pain effectively.

Acupuncture has been found to reduce chronic pain in conditions such as osteoarthritis and migraines, Chiropractic care focuses on the alignment of the spine and musculoskeletal system, which can alleviate pain and improve function. Studies have shown that it can be effective for lower back pain and tension headaches. Similarly, massage therapy has been shown to decrease pain and improve quality of life for chronic pain sufferers.

Consult with your doctor to determine the best plan to manage chronic pain for your specific needs.

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With internationally renowned centers of excellence, 12 hospitals, more than 28,000 employees, 4,500 physicians and 200 outpatient centers, urgent care facilities and physician practices spanning Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.

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