It’s a myth that or painkillers are the only source of pain relief. While many forms of pain may certainly require a prescription or over-the-counter (OTC) pain medication, there are several natural pain relievers that may also help. History has documented many herbs and spices can be used to relieve inflammation and pain.
Here are some science-backed ways to help you find relief from the different kinds of pains -
1. Pay attention to what you eat - If you have been enduring any kind of chronic pain for a while, mandatorily review your meals and diet through the day. Make sure your food includes vegetables, fruits, whole grains and a small or moderate amount of meat. As per an article in United Healthcare ’The Journal of Musculoskeletal Pain reports that leafy vegetables and fresh fruits can help fight swelling and ease muscle and joint pain. That’s because of antioxidants, which can reduce inflammation in your body, including your joints. These antioxidants are in foods such as broccoli, spinach and berries, according to the Academy of Nutrition and Dietetics and the Arthritis Foundation.’
2. Try gentle movements - If you have joint pains, exercising is probably the last thing on your mind. But that’s exactly the time to pick up yourself and try slow exercises for pain relief. As per science, movement is effective in helping to ease the pain in bones and related joints and muscles. Kavita Sharma, MD, a pain management physician with Manhattan Pain & Sports Associates recommends swimming, Tai-Chi and Yoga to help the joints move.
3. Consider physiotherapy - A physiotherapist can help if you’ve had sore shoulders, lower back pain or constant knee pain for a while. Do not self-analyse and relate your aches and pains with ageing. Instead, a physiotherapist takes a closer look at one’s symptoms, health history and lifestyle to recommend the right kind of treatment. These include strength and conditioning exercises, as well as stretching and hands-on therapy (like massage) of the joints and soft tissue.
4. Acupuncture therapy - As per the National Center for Complementary and Integrative Health (NCCIH), acupuncture therapy has shown to reduce shoulder and neck pain. In order to stimulate specific points on the body, acupuncture, an ancient practice, uses very thin needles that are sterilised for single-use on the body.
5. Massage therapy - Research suggests that massage can actually soothe pain in the neck, shoulders, and back, and also curbs anxiety and boosts the mood. United Healthcare released an article that stated ’McMaster University found that even a 10-minute massage triggers the release of inflammation-reducing signals to muscle cells.’
6. Consult a chiropractor - Chiropractors help with neck pain, back pain, spinal manipulation and frequent headaches. Apart from using their hands for the treatment, they also use ultrasound, electromagnetic therapy, heat or ice therapy or other devices to help ease inflammation in the affected area.
7. Try deep breathing and meditation - Deep breathing and meditation always help when it comes to reducing pain, as they allow the body to relax. Tension and tightness are relieved from the muscles.
8. Reduce stress - Negative feelings like anxiety, stress, anger and depression can increase the body's sensitivity to pain. Once you start controlling your stress, it is likely that chronic pain ebbs subsequently.
9. Exercise - Exercising regularly raises the levels of endorphins. These are brain chemicals that help improve the mood while also blocking pain signals. If you are in pain, intense workouts are obviously not possible, but even limited or gentle activity or movement can genuinely help to reduce pain. Consult your doctor to understand what form of activity would be beneficial.
10. Cut down on alcohol - Pain can make the sleep time really difficult and alcohol worsens sleep problems. Consumption lesser or no alcohol can actually improve the quality of life.
11. Use essential oils and spices - Some essential oils that are well known to have deep pain relief benefits –include lavender, rosemary essential oil, peppermint, and eucalyptus. in addition, use spices like cloves, capsaicin, ginger, feverfew, and turmeric. Each one of these helps in reducing or removing different forms of chronic pain.