According to the National Center for Health Statistics, more than half of American adults are currently living with pain. Being in constant pain and discomfort can be frustrating. Simple tasks such as getting out of bed or going to the bathroom can feel overwhelming. In fact, it can make it hard for you to go about doing daily chores.
If you’re looking for ways to overcome your pain, you’ve come to the right place. I’ve got a list of simple techniques to help reduce pain.
I know you need relief quickly, so let’s dive right in.
1. Breathe Slowly
People battling intense pain typically take rapid shallow breaths. However, this only makes the body more tense and anxious, causing the pain to worsen.
The key is to control your breathing and help your body relax. Take slow, deep breaths, pushing out your stomach while you inhale. Gradually blow the air out through your nose.
Concentrate on slowing down your breathing rate. On average, a person in pain may take 14 – 16 breaths per minute. Try bringing it down to 6 – 10 times per minute. You’ll notice how this reduces muscle tension and eases pain.
2. Relax Your Body
The inability of your muscles to relax can make your body tense and become more sensitive to pain. An easy way to reduce muscle tension and discomfort is to practice relaxation techniques.
Focus on encouraging your muscles to loosen up. Begin by gently stretching the stiff or sore area. Then, consciously think about relaxing your entire body, starting from your head and working your way down. Simple acts such as unclenching your jaw and relaxing your shoulders will instantly make you more comfortable.
3. Massage
Massaging a sore spot is a great way to manage pain. Manipulating the soft tissue increases blood flow to the area. This helps tense muscles, ligaments, and tendons relax, enhancing flexibility and reducing stiffness.
In order to get the best results, breathe normally during your massage, as it helps facilitate relaxation. Keep in mind that your massage should not be unbearably painful. Different conditions require varying degrees of pressure, ranging from a light touch to firm, hard pressure.
4. Cold Therapy
Remember when you banged your head as a child, and your mom gave you a packet of frozen peas to put on it? Well, this home remedy for pain management is still effective today.
Cold therapy (also known as cryotherapy) uses cold to treat pain with ice packs, coolant sprays, and gel packs. Cold therapy reduces blood in the area and numbs the tissues. This, in turn, reduces pain and inflammation.
When applying cold therapy, limit the time you expose your skin to the cold to ten to twenty minutes. Make sure to space out the sessions throughout the day. And always wrap the cold object with a thin towel to avoid damaging your skin.
5. Heat Therapy
Like cold therapy, heat therapy has been around for a while too. That’s why soaking in a hot tub helps relax your muscles and make them more flexible, lessening stiffness and pain. But you can also derive the same results using hot packs, heating pads, or warm compresses.
Heat therapy should be applied several times a day. It can help improve blood circulation to the affected area, reduce muscle spasms, and decrease fluid buildup in the tissues. However, refrain from applying heat if you have a pre-existing medical condition, such as diabetes, dermatitis, or deep vein thrombosis.
6. Drug Therapy
The pain may get unbearable at times. This is when you may need to use medicines to relieve the pain. There are a lot of different drugs available on the market, so it’s crucial to find the one best for you.
For instance, nonsteroidal anti-inflammatory drugs (NSAIDs) are generally very effective in reducing inflammation and pain. However, they may cause stomach and cardiovascular issues.
For this reason, some people opt for pain-relieving options. Topical solutions, such as gels, sprays, or a 1500 mg CBD cream, can provide the same relief but with fewer to no side effects. However, it’s important to apply the right amount. Every person is different; some may need more than the recommended dose to alleviate their symptoms.
7. Exercise
The body’s natural response to pain is to tense up and limit movement. Research shows that movement and pain management go hand in hand. So exercising is an excellent way to relieve pain, enhance function, and improve the quality of life.
Exercising offers a boatload of benefits. For starters, it strengthens your muscles, preventing injury and pain. Exercise also helps control your weight, reducing the stress on your joints. On top of that, it releases natural endorphins that block pain signals, offering much-needed relief from chronic pain.
Always ask your doctor what exercises are best for you before hitting the gym.
Final Thoughts: Shift Your Focus
Sometimes, debilitating pain remains despite implementing various treatments and therapies. At moments like these, it can occupy your thoughts and influence your behavior.
This is where you may need to reassess your current situation. It may be necessary to shift your focus. Studies indicate that people typically feel more pain when they pay attention to it.
So work on distracting yourself from the pain. Engage in activities you enjoy with people who understand your condition and what you are going through.
Consider joining support groups. You’ll meet and interact with others who are also learning to cope with their pain. This will enable you to develop a healthier attitude toward your condition. Moreover, it’ll prevent negative thoughts from taking hold of your mind that could end up making your pain worse.
Over to You
Coping with pain can be stressful for you and your family members. But knowing how to manage pain can improve the quality of your life. Making simple lifestyle changes, such as incorporating relaxation techniques into your routine, can keep pain at bay and help you manage persistent pain.
However, if you are living with pain 24/7 or the intensity is increasing, you need to consult a doctor. They can diagnose your condition, devise a customized pain management strategy, and prescribe the right medication.
