On occasion, we all experience pain, regardless of our level of physical fitness. In part one of my Pain Medicine Primer, I covered the different forms of over-the-counter medicines for treating pain. In this article, I will outline other forms of pain management that may prove effective for you. You can also discuss these options in more detail with your physician.
Cold & Heat Application
If you injure yourself, immediately apply a cold pack to the affected area to decrease swelling, which will eliminate much of the pain. The cold pack can consist of a frozen bag of veggies or crushed ice in a plastic bag. While elevating the injured area, apply cold for 15 to 20 minutes at a time, and repeat until the swelling subsides. Once the swelling is gone, stop using the cold packs. You can switch to a heat pack if it feels good. Also use moist (not dry) heat for general muscle aches in your neck and lower back, since it increases blood flow to an area.
Stress Reduction
As John M. Stamatos, M.D., points out in his book Painbuster, one of the most common underlying causes of pain is stress. Once the physical pain is removed, you can learn stress management tools as a way to prevent pain. Such techniques include counseling, meditation and yoga, as well as biofeedback, a technique that enables a person to measure the levels of tension and relaxation he/she is feeling.
“Biofeedback helps you control pain by making you aware of subtle changes in your body and how to move your body in healthy ways,” explains Stamatos. It can be particularly helpful in dealing with chronic muscle spasms, which are most often associated with stress.
Correct Body Mechanics
Take a hard look at how you sit, stand, walk, and sleep. Many of us are triggering pain simply by the way we move and hold our bodies. If you suspect this may be your problem, learn proper posture to improve your spine health. Scrutinize your workplace for ways to achieve proper ergonomics. Dr. Stamatos says a chair with adjustable armrests that rise to your elbows is best. Make sure it offers lumbar support and lets you sit so your feet rest flat on floor. Computer monitors should be two to six inches below eye level. Your desk should be an inch or two lower than your elbows so that your wrists lean down, which will help prevent carpal tunnel syndrome.
TENS
TENS or Transcutaneous electrical nerve stimulation is very effective on muscle spasms, as well as nerve pain. It forces a spasm to relax by over-stimulating it with mild electrical impulses. A safe method of pain relief, TENS does not have side effects and can be self-administered using a small, battery-operated unit. Make sure to talk to your doctor about whether this is a viable option for you.
Massage therapy
“Massage increases blood flow to an injured area, relieves stiffness and swelling, relaxes tense muscles, and increases the levels of natural endorphins,” says Dr. Stamatos. There are a variety of massage techniques so you will want to find one that works best for you. Examples include Swedish massage, Shiatsu, Rolfing, and Reflexology.
Ultrasound
Ultrasound treatments increase blood flow to parts of the body that normal massage cannot reach. It uses sound waves to warm muscles, even those deep down. A physical therapist can provide more information.
Physical therapy
Physical therapy, as defined by Dr. Stamatos, is any supervised exercise program that returns the body to its normal condition, whatever it was like before the pain began. It can be initiated once the pain is eliminated.
“If you’re still in pain, physical therapy will not help,” says Stamatos. “Doing any exercise while still in pain is counterproductive — it will actually do more harm than good.”
Physical therapy for pain management has three components: flexibility and function, strengthening, and conditioning. Exercises that target these three areas of physical fitness will help the body fully recover from a pain syndrome.