How to instantly relieve your pain

These are drug-free ways to combat common pain points.

Headache

Relax your neck and bring your chin towards your chest if you feel pain. Slowly raise your chin up, and do this several times. Trahan says this lubricates your neck’s facet joints, reducing stiffness and pain. A drop of lavender essential oil can be applied to each thumb. Then, use your thumbs to massage the soft tissue behind your ears. Combining aromatherapy with massage should help relax your neck muscles.

Hip pain

Trahan says, “When you feel pain in the area, it’s important to examine what you do throughout the day.” When you sit down, don’t cross your legs. Instead, place your knees at your hips. Instead of leaning on one side when standing, place equal weight on each leg. Trahan states that while it may feel strange at first, you soon get used to the position and experience less hip pain as you don’t overuse the muscles, tendons and ligaments in that joint. If you have osteoarthritis in your hips, she also suggests that you perform hip stretches, such as lying on your back with your knees bent and “windshield-wiper” your legs from side to side a few times a day. She says this motion can help wash away inflammatory proteins and extra fluid from the hips while also stretching and expanding ligaments.

Lower-back pain

Are you unsure what is causing your back pain? Because it supports and works with the back muscles, Trahan suggests strengthening your core. Stuart McGill, PhD is a back expert who can help strengthen your core to prevent injury and rehabilitation. One or both hands should be under your curve at the low back. Next, raise your neck, shoulders and neck a few inches above the floor. Take a few deep, slow breaths and then slowly lower your body.

Other pain relief options that work

You may wish to discuss with your doctor these non-pharmacological, science-backed options depending on the cause of your pain.

Acupuncture

Skinny needles are used for acupuncture. You can view it through either the Eastern lens (which considers meridians and pathways in the body) or the Western lens (which theorizes the needles activate nerve endings). This would take your focus away from the original pain, telling your brain that it was a false signal.

Physical Therapy (PT).

A practitioner will guide a patient through specific exercises to help reduce pain. One 2021 study showed that patients suffering from lower back pain had better functioning and required fewer high-risk medications over the three months than those who received regular care in the ER.

Cognitive Behavioral Therapy (CBT).

This therapy does not imply that pain is in your head. It is real. Psychological treatments such as cognitive behaviour therapy for chronic pain can help. CBT-CP provides tools that help you recognize and deal with pain more effectively. Dr. Jordan Sudberg says that pain can be a stressor and can cause muscle tension. Tight muscles can make the underlying problem worse. “CBT-CP teaches people how to recognize this process in their bodies and encourages relaxation strategies like deep breathing or visualization to decrease the pain. Driscoll also suggests that CBT-CP teaches you to pace yourself to help you recognize impulses to push through activities that could lead to pain flares. CBT-CP can help you recognize these impulses and identify ways to reduce pain.

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Yoga

Yoga is a combination of the benefits of movement and the benefits of mindfulness, and relaxation. It is essential to find an instructor with experience in working with you. If you are new to yoga, start with one-on-1 sessions. You can get modifications and tips from the instructor on how to adapt the poses for your needs.

Supplements

It won’t work well if your body doesn’t have the proper nutrients. This is why it’s essential to eat a balanced diet. “If you have a poor diet, it might be time to supplement,” states Sarah Trahan N.M.D. She is a Southwest College of Naturopathic Medicine & Health Sciences staff Dr. Jordan Sudberg. This physician specializes in acute and chronic pain management with regenerative medicine. While common vitamins and minerals are effective in relieving pain, research supports using ginger, HTML3 fatty acids and cannabidiol. These supplements may be as effective as analgesic medications, but you should consult your doctor before using them.

Lifestyle changes

Numerous lifestyle factors have been linked to increased pain, including a high-fat diet, unmanaged stresses, insufficient sleep, and smoking. It doesn’t matter what approach you take to pain relief. Your doctor will likely recommend something. Trahan said, “You can fertilize a garden, but you won’t water it.”