8 Great Pain Relievers You Aren’t Using

1. Mindfulness-Based Stress Reduction

Mindfulness is more than a buzzword, and it’s definitely not new. Based on ancient meditation practices originating from the cultures of the East, mindfulness is gradually being adopted by mainstream medicine to improve the symptoms of certain conditions. Learning to tune into your body, connect with the environment around you, and help your mind slow down has myriad benefits backed by research, like reducing stress, chronic pain, and even symptoms of depression and anxiety. It can also increase feelings of well-being and self-awareness.

2. Qigong and Tai Chi

These ancient Chinese practices involve slow, deliberate movements, and can be thought of as forms of moving meditation. Tai chi is more of a full-body approach that is part of a martial art form, whereas qigong is usually performed while standing or sitting with less active moments. The goal of these low-impact practices is to increase or access energy in the body, known as “chi” or “qi,” which in turn leads to heightened inner balance and well-being.

Classes can be found at local rec centers, hospitals, YMCAs, and fitness clubs. There are also plenty of online videos you can follow along with from the comfort of your home, although many people enjoy the social aspects of group practice and the support of a guiding teacher. You’ll get the best results if you practice regularly.

3. Pain Reprocessing Therapy

The therapy is based on the idea that with specialized training, people can actually train their brains to switch off chronic pain. Patients are first taught about how the brain interacts with pain, the toxic pain-fear cycle, and the reversibility of pain. They learn to change their perception of pain, viewing it with curiosity and nonjudgment instead of fear or apprehension.

Sessions occur one-on-one with a therapist, twice weekly for four weeks. Providers need special training, but the sessions may be covered by insurance if they’re billed as psychotherapy or physical therapy. More research is ongoing to look at long-term effects and if it may benefit other pain conditions.

4. Acupuncture

Acupuncture treatment comes from traditional Chinese medicine (TCM), a practice that has been around for thousands of years. An acupuncturist treats a client by using thin needles to puncture the skin at specific points on the body to activate or shift the flow of chi, or energy, that helps keep the body healthy and functioning appropriately.

Acupuncture sessions take place with the patient sitting or lying down on a table, often in a calming, dimly lit room. The placement of the needles will depend on the area of pain, and they shouldn’t hurt significantly. Most people actually find the treatment relaxing. While some people report worsening symptoms after they first begin acupuncture, TCM practitioners say this is often normal, and it’s usually followed by quick improvement. Insurance coverage may vary, but some clinics offer sliding scale fees.

5. Cognitive Behavioral Therapy

CBT is commonly done in one-on-one sessions that can take place in person or via telehealth. It’s important to find a provider that makes you feel comfortable, and the first session should be more like a consultation. If the match isn’t good, know that it’s okay to seek out a new therapist.

Once you conclude your therapy, usually after 5 to 20 sessions, you’ll need to continue practicing the skills you learned to see their benefits. There are also apps that offer CBT lessons that have some research behind them.

6. Chiropractic Therapy

People who swear by their chiropractor, swear by their chiropractor. This hands-on therapy involves manipulating the spine and sometimes other parts of the body, to improve range of motion and physical function, and to correct alignment. Practitioners believe fixing spinal alignment reduces pressure on the central nervous system, increasing the body’s ability to heal itself and therefore reducing chronic pain.

7. Biofeedback

Biofeedback shares some foundations with mindfulness-based stress reduction. Using different gentle sensors attached to the body, the practice can help people become aware of their physical responses to stress or pain, like quickening their breathing or tensing certain muscles. A therapist can then share techniques that can prevent or reverse these reactions when they threaten to exacerbate pain, providing physical and emotional relief in the process.

8. Physical Therapy

Physical therapy, often called “PT” for short, is a mainstream, active treatment that can help patients with chronic pain regain strength and mobility, with the goal of reducing pain in the process. A physical therapist could help you build up the muscles around your core, for example, to help with low back issues. They might also use additional techniques like massage or TENS therapy (transcutaneous electrical nerve stimulation) to potentially help disrupt pain signals, increase blood flow for healing, and encourage the production of endorphins.

The Takeaway

• Over 50 million Americans live with some form of chronic pain.
• Drugs can treat acute pain, but may not be as effective in relieving pain that’s become chronic. The good news is that there are a number of nonpharmacological treatments and therapies that can help you manage ongoing, longterm pain.
• Tai chi and qigong, physical therapy, acupuncture, chiropractic treatment have all been shown to help relieve chronic pain symptoms, as have cognitive behavioral therapy, mindfulness, biofeedback, and pain reprocessing therapy — methods that help you change how your brain perceives and reacts to pain.
• Check in with your healthcare provider if you’re looking for complementary approaches to managing chronic pain.