4 Best Ways To Cope With Chronic Pain & Improve Your Health

Chronic pain might develop after an injury or from a medical condition. Health care professionals define pain as chronic if it persists for more than 3 months or after the normal recovery period for an underlying condition or injury.

Chronic pain can affect all aspects of a person's life, from work and social life to sleep and mental health.



This article explains chronic pain management techniques and describes methods for easing pain.

What Is the Prevalence of Chronic Pain?

Centers for Disease Control and Prevention (CDC) data shows that 20% of American adults reported chronic pain, while 8% experienced high-impact chronic pain.

Studies estimate that pain and diseases related to pain are the leading cause of disability worldwide, and the number of people suffering from chronic pain is growing.



Numerous physical and mental health conditions are associated with chronic pain, including:

• Anxiety or depression
• Problems sleeping
• Social isolation
• Medication overuse
  

What is Pain Management?

A pain management technique reduces and controls the amount of pain a person experiences over time.



There are many ways to manage chronic pain, and not all of them involve medication.

1. Physical Techniques

Several physical methods can help relieve pain, including physical therapy, hot and cold therapy, massage therapy, physical therapy and acupuncture.

Hot and Cold Therapy

The use of hot and cold therapy is a common and safe method of reducing pain.



The heat can relax the muscles and dilate the blood vessels. Furthermore, it can speed up the healing process after an injury.

Cold therapy lowers blood flow and reduces inflammation, two factors that contribute to pain. An ice pack wrapped in a towel is often applied to the skin.

Massage Therapy

A massage therapy is a form of soft-tissue manipulation. When combined with other pain management treatments, such as physical therapy and pain medication, this technique may be helpful.



Massage has several benefits, including:

• Relaxation
• Enhanced flexibility
• Reduction of inflammation
• Posture improvement
• Improved blood circulation
• Reduced stiffness
  

Physical Therapy

Physical therapy involves strengthening and stretching the muscles and joints using physical techniques. Although it can relieve pain throughout the body, the specific methods are dependent on the part of the body being treated.

Chronic pain can be effectively treated by therapeutic exercise, which can also help people cope with pain.



Red light therapy, exercise plans, and massage can all be incorporated into the treatment plan.

Acupuncture

Acupuncture involves the insertion of thin needles into the skin at specific points on the body.



Acupuncture has the following benefits:

• Relieves pain
• Relaxation
• Reduction of inflammation
• Reduction of muscle spasms
  

2. Mind-Body Techniques

Psychological and physiological approaches can help many people manage chronic pain.

The Cognitive Behavior Therapy

Chronic pain can negatively impact a person's mental health and can be reduced with psychological treatments.



A review of psychological pain management techniques found that cognitive behavior therapy (CBT) had a significant effect on pain reduction immediately after treatment.

Practicing Yoga

As a form of stretching, yoga works to relax, strengthen, and keep the body flexible, while specific positions target certain body parts.



Researchers have found that yoga is effective in reducing pain. People can practice yoga at home, using online videos, or in a class with an instructor.

Performing Tai Chi

A Tai Chi session consists of slow, continuous, fluid body movements combined with breathing and relaxation exercises. Moreover, the method is gentle on muscles and joints.



A person's mood can be improved by Tai chi due to the concentration it requires, as well as improved strength and joint stability.

3. Relaxation Methods

Relaxation techniques can ease muscle tension, spasms, aches, and pains. Additionally, they can release endorphins, which act as a natural painkiller.

Relaxation can help a person relieve stress and improve their sleep, which can lessen some of the burdens of chronic pain.



Chronic pain can be managed through relaxation methods such as:

• Deep breathing techniques
• Progressive muscle relaxation
• Relaxing activities
• Thinking calmly

4. Drug Therapy

There are many medications available to treat pain. Each class and type of drug has its specific way of working, while some may be better suited to certain individuals than others.

• Nonsteroidal anti-inflammatory drugs
• Antidepressants
• Beta-blockers
• Cannabis
• Opioids

Takeaway

A variety of methods can be used to manage chronic pain, many of them accessible and easy to use. Most pain management techniques aim to reduce chronic pain or improve a person's coping skills. 



Acupuncture, physical therapy, and yoga are some pain management approaches that should be performed with the help of a professional to ensure safety.