The sensation of pain results from signals sent to the brain and the brain's response by causing the release of chemicals to deal with the cause of pain. Each person experiences pain in an individual way, depending on the pain's intensity and the person's coping skills, overall health and attitude. The causes of pain vary and include inflammation, stress or strain on tissues and bones, degeneration, overall tension or a belief that something hurts. Natural treatments focus on relieving pain without using medication or surgery. Though conclusive scientific research may be limited, some research suggests complementary or alternative health treatments may provide pain relief with minimal side effects. Even though a treatment is natural does not mean it is without risk or side effects. It should not take the place of medical treatment.
Posture and Support
A physical therapist evaluates sitting, standing and lifting movements and addresses issues related to workplace safety to reduce pain associated with poor posture or repetitive strain. Good posture includes sitting up straight with the pelvis tucked under the hips to provide appropriate support for the spine, not slouching or curving the shoulders forward, lifting objects by using the legs to do the work instead of the back. Use back supports for appropriate sitting postures and wrist supports for better positioning of wrists and arms when one position is maintained for long periods of time. Take breaks and move around to help prevent fatigue.
Exercise
Exercise takes three forms, strength training to improve muscle tone, stretching to improve balance and aerobic breathing for cardiovascular benefit and burning fat. Exercise releases endorphins that act as natural pain relievers and antidepressants. Exercise varies in intensity. This varied intensity could range from mild, like walking; to moderate, like riding a bike; to intense, like running. According to D. Chatzitheodorou and associates in a study conducted in Greece and reported in "Physical Therapy," intense aerobic exercise resulted in a 41 percent reduction in pain. General precautions should be taken to prevent injury. Choose the appropriate intensity for health; over-exercise can result in muscle soreness or sprains. Don't participate in extreme twisting. Don't strain painful joints and areas of the back.
Apply Cold and Heat
Whether to use cold or heat depends on the source of the pain. Cold decreases the flow of blood to the problem area to reduce inflammation and swelling; heat increases the flow of blood to the area to relieve muscle strain. Cold can be applied with cold water, ice, activated chemical packs and bags of frozen vegetables. Heat can be applied with soaking in a hot tub, heating pad, activated chemical packs and thermal wraps. Heat or cold should only be applied for 15 to 20 minutes. For longer term use of the sensation of cold and hot, various sports creams and ointments with active ingredients, such as menthol or capsaicin, the major ingredient in chile peppers, provide pain relief. Follow package directions for use. Reported in the "British Journal of Sports Medicine," an herbal ointment made from comfrey root began working about one hour after application and reduced pain intensity by 95 percent.
Massage Therapy
Massage increases the flow of blood to the area to reduce muscle tension. Different pressures and movements applied to the area work the muscle and connective tissue. Massage treatment is flexible and simple to perform. Massage can be self-performed with back-and-forth strokes, kneading or circular movements on the painful area. A family member or friend can rub the area. Licensed massage therapists receive education and hands-on practice to use specific techniques for complementary medical therapy to help relieve low back pain. Massage should not be used on any areas of the body with recent injury, swelling or infection.
Acupuncture
Practiced as part of traditional Chinese medicine since 6,000 BCE, acupuncture balances the flow of energy within the body. Needles stimulate acupuncture points on the body thought to release obstructions to the flow of energy. Practitioners receive 2,000 to 3,000 hours of education. Scientific studies to determine the mechanisms responsible for pain relief from acupuncture are limited though working theories, which include the release of chemicals from the brain and improved blood flow to the site of pain. In research performed at the University of Maryland School of Medicine, acupuncture for osteoarthritis of the knee showed a 42 percent reduction of pain while receiving acupuncture and a continued improvement in the four weeks after acupuncture for an average of 35 percent reduction in pain. Side effects may include pain or bruising at the site of needle placement, infection or the tips of needles left in the skin. Make sure the acupuncturist uses disposable needles to limit infection.
Dietary Supplements
According to the National Center on Complementary and Alternative Medicine, research indicates that the omega-3 fatty acids, found in fish and fish oil, and the gamma-linolenic acids, found in black currant, borage and evening primrose, help the body produce chemicals to reduce inflammation and relieve pain, similar to non-steroidal anti-inflammatory medications, like aspirin and ibuprofen. Interactions may occur with some medications. Discuss dietary supplements with the physician or pharmacist to make sure taking the supplement is appropriate with the prescribed medications.
Relaxation Techniques
Techniques, like deep breathing or focused breathing, visualization, meditation and biofeedback release tension to provide an overall feeling of well-being and provide a coping skill to deal with pain. Relaxation helps reduce stress, increases blood flow to muscles to reduce muscle tension and relieves pain.
References
- "Physical Therapy;" A Pilot Study of the Effects of High-Intensity Aerobic Exercise; 2007
- "The Arthritis Helpbook;" K. Lorig and J.F. Fries; 2000
- National Institutes of Health: Rheumatoid Arthritis
- "Rheumatology;" A Randomized Trial of Acupuncture as Adjunctive Therapy in Osteoarthritis; 1999
- "British Journal of Sports Medicine;" Comfrey Root Extract Ointment for Low Back Pain; B.M. Giannetti, et al; 2009
