Effective pain management is critical to our ability to function. When pain is poorly managed or treated with ineffective tools, there can be long-term consequences. Quality of life suffers. Delayed healing and increased sensitization of the central nervous system leads to chronic pain conditions. The indirect costs associated with untreated pain also increase the burden to the economy thanks to lost productivity, lost time, and lost wages.
The risks of misusing both prescription narcotics and over the counter pain medications can be significant and have been well documented. Thankfully with many options to choose from, it is possible to find an effective pain relief recipe without pills!
Picking the right ingredients
Effective pain relief can be found in multiple ways and quite often the best results come from a blend of interventions. Some of the options many find help significantly and are also proven as successful alternatives to pills.
meditation and breathing exercises
acupuncture
massage
biofeedback
transcutaneous electrical nerve stimulation (TENs)
Other options like topical pain relievers, ice, and heat, have provided good pain relief for centuries. Various braces, splints, and supports used to protect sore joints or injuries can also play a key role in reducing pain and preventing further injury. Movement can play a significant factor in managing pain as well. Moving too little, too much, or doing the wrong movements too soon can make things worse.
There are also other tools like traction to reduce neck and back pain. High tech solutions like Laser, Radial Pressure Wave, and Ultrasound offer providers even more tools in the clinical setting. But choosing the right option can be confusing. This breakdown of common pain-relieving alternatives can be helpful as you consider the right ingredients for your pain.
|
Ingredient |
Pain Relief Principle |
Pros |
Cons |
Things to consider |
|
Ice |
- Reduce swelling and inflammation - Numbs affected area |
- Affordable, readily - Fast acting relief in minutes |
- Can be uncomfortable to some - Not good for those with poor sensation |
- Best for acute pain - Apply for 15-20 mins 2-4x/day - Place a cloth between the ice and skin |
|
Heat |
- Increase blood flow - Reduces stiffness |
- Feels good to most - Affordable & accessible |
- Should not be used in the first 48 hours after injury - Not good for those with poor sensation |
- Better for chronic pain - Apply for 15-20 mins 2-4x/day
|
|
Bracing, splints, and supports |
- Joint and muscle support decreases risk of further injury - Rest allows things to heal and recover |
- Wide variety of options for nearly every joint, muscle, or condition
|
- Poorly fit braces can make things worse - Few places have options to try before purchase |
- Good for acute and chronic conditions - Proper education and a good fit are critical |
|
TENs |
- Blocks pain signals - Trigger release of our internal pain-relieving |
- Affordable, readily accessible, no side effects |
- Can be hard to find a good device without professional support - Not good for large areas |
- Review contraindications carefully - Seek professional support before using |
|
Ultrasound |
- Thermal effect works like a hot pack but penetrates deeper |
- Found in many clinics - Brief treatment times |
- Needs to be done in a clinical setting by a trained professional |
- Can offer benefits for acute and chronic conditions |
|
Laser |
- Increased cell metabolism reduces inflammation and edema |
- Very brief treatment times - Good depth of penetration (2-5cm) |
- Needs to be done in a clinical setting by a trained professional |
- Great for acute injury |
|
RPW |
- Renewed blood flow - Increased cell metabolism |
- Brief treatment times - Great depth of penetration (up to 6 cm) |
- Needs to be done in a clinical setting by a trained professional - Can be uncomfortable to some |
- Great outcomes with chronic and nagging tendon issues like Tennis Elbow and Plantar Fasciitis. |
|
Traction |
- Uses mechanical force to relieve pressure on irritated nerves - Allows stressed muscles, joints, and nerves to rest |
- Can be done at home in most cases
|
- Does require some education
|
- Review contraindications carefully and seek |
|
Prescribed movement |
- Promotes blood flow and maintaining flexibility decreases stiffness, pain, and discomfort from injury |
- Can be done at home - Affordable (free!) |
- Best when guided by a professional - Too much can be harmful |
- Seek advice from physical therapists, occupational therapists, chiropractors, physicians, athletic trainers, or fitness professionals |
Combine Ingredients That Work for You
Finding the right pain-relieving ingredients for you begins with education. It’s important to be aware of precautions and contraindications for your individual case and condition. Be sure to start by seeking advice from your trusted healthcare provider.
In general, most agree that an ice pack is a good place to start when it comes to acute pain. It may also be necessary to immobilize the area, so a brace or splint could be an important next step. For carry-over pain relief that can help you get through the day, many patients report that a TENs unit helps them avoid over the counter pain pills. TENs can be a useful addition as it can be worn while being active at work or home. For chronic conditions like arthritis, or low back pain, many find great relief from heat and here again, TENs can offer significant benefits.
Whether acute or chronic, research suggests that ingredients like meditation, breathing exercises, and prescribed movement can be highly effective and worth trying. For those with neck and back issues, traction becomes a powerful pain reducing ingredient. And if you’re working with a healthcare provider like a physical therapist, chiropractor, occupational therapist, or physician, be sure to inquire about how the addition of laser, ultrasound, or RPW could help reduce your pain.
Less Pain Means More Gain
Dealing with pain is a reality for all of us. However, poorly managed pain will result in time away from work or loved ones that leads to financial and psychological distress. Thankfully, there are many healthy options to reduce and relieve our pain. By combining the right ingredients, and trying new recipes or combinations of pain therapy, we can often find relief without pills. If you are ready to get back to work, back in the game, or just want to feel like yourself again, give these options a try. If you are still not sure where to start, don’t hesitate, call us, or stop by so we can help you find a pain relief recipe that keeps you moving forward!
Contributed by:
Chris Krause, OT/L
Director, Business Development – MedCOR Professionals, Scarborough, Maine
