Killing Pain Without Pain Killers

The first thing to know when looking at non-narcotic ways to relieve pain is that they’re not going to work the way a pill does. You’re not going to be able to pop something in your mouth and expect it to go away in 30 minutes. The alternative ways to relieve pain below all take longer to work, which means you’ll want to intervene much earlier. This is a good thing because you’ve been ignoring your pain for far too long anyway.

The second thing you’ll want to know is that you still have to take these interventions daily, often whether you’re in pain or not. Just like you build a tolerance for pain medications, your body will develop a tolerance for these types of non-narcotic interventions. The difference is the side effects with these modalities are positive on your biochemistry, not the other way around. Taking these prescriptions regularly actually makes your body stronger, better able to marshal it's own natural pharmacy to battle the pain.

Here are some methods that have been proven to reduce pain. At least one of them should work for you, but I use all of them daily.

Electrical Stimulation. TENS (Transcutaneous Electrical Nerve Stimulation) is a small box like unit that disrupts the electrical signals sent from the pain site to your brain using small electrodes. It feels like a bee buzzing against your skin, and that can irritate some people, but for me, it greatly reduced my need to take any painkillers. You can get it or a more powerful Interferential Unit from your doctor.

Turmeric. I was very skeptical how a spice I love could actually make me feel better, but turmeric works wonders on inflammation, which contributes to pain. Whether you mix a batch of killer curry or take it in supplement form, make sure black pepper is included to make the turmeric more bioavailable.  

Meditation. You don’t have to change your religion to enjoy the benefits of meditation. Mindfulness meditation is taking the medical world by storm and for good reason. There are numerous studies that show it not only reduces pain, it also elevates mood, important for #chronicpain sufferers. You can go with either a guided meditation or simply assume a comfortable position in a quite spot and relax there. Start slowly with 10-15 minutes and build up to 30 if you can.

Breathing is so basic we forget how important it is. There's a whole range of techniques to choose from and it is powerful stuff. What I like about it is that you can do them anytime, anywhere for instant relief and as often as you need to, with slight dizziness the only possible adverse effect. If you find yourself getting dizzy, stop for a few minutes, and try again. Begin with a basic technique, and then delve into the science of pranayama for a deep dive.

Movement. When you’re in pain, moving is the last thing you want to do. Yet that's exactly what you should be doing. It's important that it be the right movement, at the right pace. By now, the graceful fluidity of tai chi is familiar to all of us. You can look for classes in your area, or try this quick introduction for back pain. Qi Gong is a similar modality that works with the energy fields of the body. Yoga is so varied it can get confusing. Unless you’re a seasoned yoga practitioner, I recommend starting with a gentle class with a certified instructor. Jamie Andreas, who retrains guitarists to play without injury, has a terrific program. Remember, if you feel any increase in pain, stop!

Exercise. Repetitive strain, migraine, arthritis, these are all conditions that begin with lack of blood flow.  It's important then to do something every day that gets your blood flowing. Walking is the best, cheapest, fastest modality. The right pace for you is when you can still carry on a conversation while walking. Begin with shorter distances if you’ve not been active for a while, and gradually increase. Again, stop when your pain increases! 

Sleep. Many advances have been made recently in sleep science. For instance, did you know that the healing portion of the sleep cycle occurs between hours 6 and 8? If you’re getting less than 6 hours a day, you’re not allowing your body's natural healing to occur. While some people are anomalies, most require 7 to 9 hours consecutive sleep for every 24-hour cycle. There are a number of non-pharmacological sleep aids including relaxing music, delta wave meditations, Tibetan singing bowls, and my favorite yoga nidra.

Jill Gambaro is the author of The Truth About Carpal Tunnel Syndrome (Rowman & Littlefield). She has lived with multiple repetitive strain injuries known as a “double crush” for over 16 years. A former board member of the Los Angeles Repetitive Strain Injury Support Group and the Cumulative Trauma Disorders Resource Network, Jill's articles and live appearances include the Grammy Foundation, American Federation of Musicians, Musicians Foundation of Los Angeles, Musicians Institute, the California State Capitol, NPR, and CBS. Jill is also the writer/producer of Icky Fingers, an upcoming documentary on the subject. Her previous producing efforts include the award-winning documentary Imagine a School … Summerhill with Rebecca DeMornay, Jake Webber, Peter Coyote, Tom Conti and Orson Bean. Directed by William Tyler Smith (The Third Mind). Follow her on @IckyFingersMovi