At one time or another we all have experienced pain from an injury, a medical condition, or as a result of surgery. All too often our response to pain is to “tough it out” because we mistakenly tell ourselves, “There is nothing I can do about it anyway”. But you shouldn’t try to gloss over your pain. “Pain can be your body's way of warning you that something is wrong,” the National Institute of Aging (NIA) warns. “Always tell [your] doctor where you hurt and exactly how it feels.”
The NIA explains,” there are two kinds of pain. Acute pain begins suddenly, lasts for a short time, and goes away as your body heals. You might feel acute pain after surgery or if you have a broken bone, infected tooth, or kidney stone. Pain that lasts for 3 months or longer is called chronic pain. For some people, chronic pain is caused by a health condition such as arthritis. It may also follow acute pain from an injury, surgery, or other health issue that has been treated.”
Contrary to what many think, you can do many things to reduce your pain. Here are six ways to ease the hurt.
1. Talk with your doctor about how long it may take before you feel better.
The NIA goes on to say: “Often, you have to stick with a treatment plan before you get relief. It's important to stay on a schedule. Sometimes this is called ‘staying ahead’ or ‘keeping on top’ of your pain. Be sure to tell your doctor about any side effects. You might have to try different treatments until you find a plan that works for you. As your pain lessens, you can likely become more active and will see your mood lift and sleep improve.”
After you have consulted your doctor and followed his or her advice, here is a ”toolkit” of easy-to-do techniques which may help ease your pain.
2. Endorphins are your body’s natural painkillers.
In his book It Doesn’t Have to Hurt, Dr. Sanjay Gupta explains that “opioids are some of the world’s most powerful painkillers. But what you may not know is that your body is adept at producing natural compounds that have similar effects. They’re called endorphins, a term that merges the words ‘endogenous’ (meaning ‘from within’) and ‘morphine.’ Pump up the endorphins — decrease the pain.”
“How does it work? Opioids bind to receptors located on the outer membrane of nerve cells in the brain, spinal cord and other organs, triggering a cascade of chemical changes within and between neurons, producing feelings of pleasure as well as pain relief. Under extreme stress, the fight-or-flight hormones can trigger the endogenous opioid system, which greatly reduces the pain.”
“These endogenous opioid benefits take place at a subconscious level, but now we know that simply moving — jogging or going for a brisk walk — can trigger an endorphin release that delivers the rush we call a ‘runner’s high’. Gazing at a sunset or a loved one can help do it as well.”
3. Which is more effective RICE or MEAT?
It is likely that you have heard of RICE an acronym for Rest, Ice, Compression and Elevation. First coined in 1978, RICE was once the go-to approach for treating injuries, especially sports-related sprains. “But RICE can actually hurt rather than help you recover from an injury,” observes Scott E. Klass, MD, MS. an orthopedic doctor at Dartmouth Hitchcock Medical Center.
“RICE can decrease symptoms but is unlikely to improve your recovery time significantly. There is no definitive research proving its effectiveness."
The MEAT method—which stands for Movement, Exercise, Analgesics, and Treatment—emphasizes movement. MOTUS Physical Therapy, a California-based rehab facility, says ‘[MEAT] theory argues that a person should begin movement in the injured area as soon as possible. Rest can be a necessary step, but MEAT suggests finding a routine of gentle movement without exceeding pain tolerance. These movements will put a small amount of load on [body tissues] helping the new tissue to grow back in the right way. Movement encourages blood flow, flushes out lymph, blood, and debris, and brings in new blood and oxygen to help the area heal.” This approach to pain management dovetails with the advice of promoting the natural release of endorphins.
4. Try Yoga or Tai Chi
“These two exercises combine gentle movements, breath control, and meditation to strengthen and stretch your muscles. Many studies have shown that they can help people manage pain caused by a host of conditions, from headaches to arthritis to lingering injuries,” notes Southeast Pain and Spine Care (of North Carolina).
5. Breathe right to ease pain;
The National Health Service of the United Kingdom offers “that concentrating on your breathing when you're in pain can help. When the pain is intense it's very easy to start taking shallow, rapid breaths, which can make you feel dizzy, anxious or panicked. Instead, breathe slowly and deeply. This will help you to feel more in control and keep you relaxed and prevent any muscle tension or anxiety from making your pain worse.”
6. Detach from your thoughts of pain with meditation.
“Meditation is typically used to reduce stress and anxiety, but it can also be used to manage chronic pain,” observes VA.gov.” Meditation will help you learn to focus your attention, which can help you relax and let go of unpleasant thoughts.”
Most people don't have to live with pain. We’ll let The National Institute of Aging have the final thoughts on pain: “There are pain treatments. While not all pain can be cured, most pain can be managed. If your doctor has not been able to help you [and the pain relief strategies in this article are not working for you], ask to see a pain specialist.”
