Drugless Pain Relief

Medicines for pain can produce serious and irreversible side effects when used for a long period of time. If you have pain, like back pains, muscle aches, arthritis, and other painful conditions that interfere and hamper your daily activities, you may want to try these scientifically proven methods of drugless pain relief techniques. Try and practice what is best for you.

Dr. Ellen Slawsby of the Benson-Henry Institute for Mind-Body Medicine at the Massachusetts General Hospital says, “I tend to think of these techniques as similar to flavors in an ice cream store. Depending on your mood, you might want a different flavor of ice cream – or a different technique.”

Deep breathing

This is central and common to all the techniques. Inhale deeply, hold for a few seconds, and exhale. You may focus on a phrase or a word when you inhale. For example, the word “peace.” Then release the tension when you exhale. Images and pictures can calm you and maintain breathing rhythms.

Relaxation

This is an antidote to pain caused by stress and tension. This is a form of self-hypnosis. Close your eyes and relax your muscles. Concentrate on your deep breathing. Suggest refreshing and relaxing thoughts. When disturbing thoughts break through, stop for a while and then return to breathing repetition. Continue for 10 minutes. You may stretch it up to 20 minutes, if you feel like doing so. Afterward, sit calmly with closed eyes, while your thoughts return. Open your eyes and sit quietly for another minute.

Meditation with guided imagery

Begin deep breathing. Pay attention to each breath. Do this with calming music in the background. Try to imagine a restful environment. If you find your mind wandering, say “refresh,” and call the restful image back again.

Mindfulness

Pick an activity you enjoy: Poetry reading, “nature trip,” the waves and sound of the sea in the seashore, gardening, cooking, playing a musical instrument, singing, and other activities that turn you on. Become fully immersed into it. Notice every detail of what you are doing. Practice mindfulness to all aspects of your life.

Yoga and tai chi

These mind-body exercises incorporate breath control, meditation, and movements. Try to get videos and apps to get you started. Join yoga and tai chi class at the gym.

Positive thinking

Don’t get fixated on pain and illness. Focus on what you are able to do. Being positive makes you view a better understanding of yourself and the world around you. Keep a journal in which you list all the things you are thankful for each day.