Are you dealing with aches and pains every day? You’re not alone. In fact, 20.4% of US adults are living with chronic pain.
Another 8% are living with high-impact chronic pain.
With more people self-isolating, it’s difficult to receive the pain relief treatments you need. Thankfully, you have a few options for pain management at home. By learning these home remedies for pain relief, you can keep those aches and pains at bay.
Otherwise, your chronic pain could impact your quality of life.
Keep reading to discover 10 ways you can learn how to get rid of pain right at home!
It’s time to get moving and working up a sweat! While chronic pain might want you to sit back and relax, exercise can actually relieve your pain. That’s why many people utilize physical therapy exercises to alleviate pain at home.
Working out encourages your body to produce endorphins. This natural hormone can relieve pain by increasing your body’s pain threshold. In fact, endorphins change your perception of pain.
Do you feel like you’re in too much pain to exercise? That’s normal. However, a sedentary lifestyle can contribute to your chronic pain, too.
Instead of sitting back, try a low-intensity exercise. For example, you can start with a slow, short walk. Then, build up your exercises over time.
Tight muscles can also cause chronic pain and contribute to inflammation. Inflammation is your body’s natural response to illness, disease, and injury. In order to relieve that inflammation, you need to get moving.
Regular exercise can alleviate pain by:
- Helping you fall asleep
- Releasing endorphins for pain relief
- Strengthening muscles throughout the body
- Improving your joint mobility
- Easing your overall pain
Try to create a daily exercise regimen for yourself. For pain management at home, head online and look for exercise videos on YouTube. You can even find easy physical therapy exercises as a great starting point for your routine.
While it’s important to exercise regularly, relaxation is important as well. Learning how to get rid of pain through relaxation can help ease stress. At the same time, it can ease the muscle tension that’s causing your pain to begin with.
What helps you relax? Try meditation, massages, or yoga to ease your pain.
Relaxation techniques can help reduce the stress hormone cortisol. Too much cortisol can cause:
- High blood pressure
- Muscle weakness
Remember, too much inflammation can make your chronic pain worse. Learning how to manage your stress can help keep cortisol production down.
Do you deal with anxiety and stress often? Try managing your anxiety with meditation. Meditation can ease your anxiety, which can alleviate pain.
There are many online videos and smartphone apps that can guide you through meditation. You can also try mindfulness meditation to ease pain and anxiety. In one study, participants experienced pain relief after following a mindfulness meditation program.
Meditation also decreased their anxiety and depression symptoms while improving their mental quality of life.
Acupuncture and acupuncture are types of Chinese medicine. These techniques can help relieve pain by manipulating focal points on the body. In fact, acupuncture can also encourage endorphin production.
Increasing endorphins in your body can help block pain messages from reaching your brain. As a result, you can increase your pain threshold and improve your quality of life.
You can find acupuncture mats online that offer you easy treatment straight from home.
When searching for at-home pain relief, consider biofeedback. Biofeedback considers physical characteristics such as your:
- Skin temperature
- Heart rate
- Muscle tension
- Brain activity
You can use the feedback to improve your personal awareness. How does your body react when you’re stressed or in pain? You need to self-aware of how your body reacts to these situations.
Then, you can train yourself to manage your body’s physical and emotional pain responses. With biofeedback, you’re in control of your own pain.
If biofeedback doesn’t work for you, consider buying a TENS device. TENS stands for transcutaneous electrical nerve stimulation. This device can apply a small electric current to the parts of your body that are in pain.
Stimulating your nerves can help interrupt pain signals. At the same time, you can trigger the release of endorphins, which will help alleviate your pain.
More people are turning toward cannabidiol (CBD) to relieve their chronic pain. In fact, CBD sales are expected to surpass $20 billion in the US by 2024.
CBD works by reacting with your body’s endocannabinoid system (ECS). Your ECS is responsible for regulating:
Your body produces endocannabinoids, which bind to cannabinoid receptors in your nervous system. You can use a CBD product to slow endocannabinoid activity, which could help ease your inflammation.
Unlike THC, CBD isn’t psychoactive. You won’t have to worry about getting high after taking CBD. Instead, CBD can help relax your body and ease your chronic pain.
According to this research, CBD can help reduce pain responses. It can also help patients with sciatic nerve pain or pain connected to multiple sclerosis and arthritis. It could even help patients with arthritis pain.
There are many different CBD products you can choose from, including:
The Cannabis sativa plant contains over 60 cannabinoids. One of the most commonly known cannabinoids behind CBD is CBG. Like CBD, CBG can help ease pain symptoms. You can find Compliant CBG Distillate For Sale Online that can help alleviate your pain.
Chronic pain costs approximately $560 billion annually in direct medical costs and disability programs. Many people turn to over-the-counter (OTC) medications when searching for pain management at home.
It’s important to know that an effective pain management plan depends on your unique needs. Not every technique will work. Given that, it helps to combine an OTC medication with some of the techniques mentioned above.
The most common OTC pain relief medications are nonsteroidal anti-inflammatory drugs (NSAIDS). You might also use acetaminophen, or Tylenol. The most common NSAIDs include:
NSAIDs can help relieve the inflammation that’s causing your chronic pain. However, using these medications over an extended period of time can cause side effects. Make sure to speak with your doctor before using NSAIDs for long-term pain relief.
In addition to oral medications, you can also use a topical cream. There are many creams available for aching muscles or arthritis pain.
Not many people realize that your diet can play a big part in chronic pain. Here are a few different foods you can add to your diet to ease inflammation. Remember, reducing inflammation throughout your body can help provide easy pain relief!
Ginger is used for reducing nausea and stomach pains. It can also help fight pain and inflammation. Try adding ginger to your favorite sauces and dishes to reduce your pain symptoms.
Spice up your favorite dishes by adding peppers. Hot peppers contain capsaicin, which has an anti-inflammatory effect. They also contain antioxidant properties.
Adding peppers to your diet also provides:
- Vitamins B-6 and C
- Beta carotene
In addition to easing inflammation, peppers can also benefit your metabolism and promote lung and heart health.
If you’re looking for more herbs and spices for pain relief, add turmeric to your next dish. Turmeric contains anti-inflammatory properties. It’s also a strong antioxidant, which can benefit your overall health.
Mix turmeric into a homemade salad dressing, soup, or a smoothie.
Garlic is another easy ingredient you can add to any dish. Its anti-inflammatory properties are great for joint pain relief.
Garlic also helps promote heart health and contains anti-cancer properties.
Try adding a little garlic to your salad dressings and sauces or to season a simple dish.
Blueberries contain phytonutrients that might help ease your inflammation and chronic pain. If it’s not blueberry season, try keeping a bag of frozen blueberries in the freezer. You can add them to a morning smoothie for easy pain management at home.
Are you suffering from migraines or osteoporosis pain? Try pumpkin seeds, which contain magnesium. You can also eat dark leafy greens, almonds, beans, and lentils for the magnesium you need.
Fatty fishes like salmon contain omega-3 fatty acids, which also have anti-inflammatory properties. In addition to easing inflammation, salmon can also relieve joint tenderness and improve your heart health.
You can also eat sardines, tuna, and mackerel for omega-3 fatty acids.
Virgin Olive Oil
Olive oil contains a compound called oleocanthal, which provides the same benefits as ibuprofen. Try mixing olive oil into a salad dressing or sauce to relieve your chronic pain.
- Fish Oils
If you’re not a fan of salmon, try taking fish oils every day. Fish oils provide the same anti-inflammatory properties. In fact, you could even stop depending on prescription painkillers by taking fish oils daily instead.
Don’t stop taking prescription medications without speaking to your doctor first.
- Cold and Heat
For easy, everyday pain management at home, try using hot and cold therapy. You can put ice on an injury to reduce pain and swelling. You can also sit in a hot Epsom salt bath to decrease inflammation and stress.
Sweet Relief: 10 Methods for Easy Pain Management at Home
It’s time to ease that pain away! These 10 tips provide easy pain management at home—no need for a doctor’s appointment. Experience pain relief during the COVID-19 quarantine with these tips today.
Explore the Healthy Living section of the blog for more tips today.