From restless.co.uk/health
Research suggests that between one-third and half of all UK adults are affected by chronic pain. Whether caused by lower back pain or conditions like arthritis, fibromyalgia, or inflammatory bowel disease (IBD), chronic pain can be debilitating and significantly impact quality of life.
Because of its various causes, chronic pain can also be difficult to treat. But it’s important not to lose hope, as there are things that can help. Luckily, experts have highlighted some effective methods for managing chronic pain. We’ll explore eight of these below.
What is chronic pain?
Chronic pain is defined as pain experienced for a minimum of three months. Several health conditions can cause chronic pain, including arthritis, migraines, back pain, fibromyalgia, and ulcerative colitis.
Research suggests that pain and diseases related to pain are the leading cause of disability worldwide – and the number of people living with chronic pain is increasing. Chronic pain can be incredibly difficult to live with, often affecting every part of a person’s life – from work and sleep to socialising and mental health.
8 ways to manage chronic pain
Research has highlighted several techniques that may help manage chronic pain. The right one for you will depend on several factors – including the cause of your pain. It’s normal to go through some trial and error, so remember to be patient with yourself.
Note: If you’ve been struggling with pain for more than 12 weeks, it’s important to contact your GP. There are several services available that can help. Head over to the NHS website to find out more.
Physical techniques
1. Hot and cold therapy
Some people find that hot and cold therapy can ease chronic pain – and the good news is that it’s easily accessible and affordable.
Generally speaking, cold therapy is recommended for acute pain or injuries, as well as swelling and inflammation; while heat therapy tends to be more effective for muscle pain or stiffness. That said, it all comes down to personal experience. In this survey, 52.6% of people found heat therapy more effective for chronic pain, while 18.7% preferred cold therapy, and 28.7% said they were about equal. You might like to try both to see which works best for you.
Research suggests that heat therapy can effectively relieve stiff, arthritic joints by increasing the size of blood vessels – improving oxygen and nutrient delivery to the area and promoting relaxation. In another study, a combination of hot and cold therapy was found to relieve chronic lower back pain.
Examples of cold therapy include ice packs, coolant sprays, and frozen gel packs; while heating pads, warm baths, and saunas are all examples of heat therapy. There are also professional treatments available, such as heat from an ultrasound used to relieve tendonitis pain and cryotherapy (medical cold therapy) for chronic pain.
2. Massage
Research suggests that massage can reduce chronic pain by relaxing muscles, relieving stress and anxiety, and helping to interrupt pain signals to and from the brain.
In this study, having two or three 60-minute therapeutic massage sessions for four weeks improved chronic neck pain more than having no massage or fewer massage sessions. Another study noted massage benefits for chronic back pain, with 36% to 39% of participants reporting pain improvements or complete relief after 10 weeks of massage therapy – compared to only 4% of those who received no massage.
Other research has noted its benefits for other causes of chronic pain, including migraines and inflammatory bowel disease.
Examples of massage techniques for pain management include Swedish massage, acupressure, deep tissue massage, hot stone massage, trigger point massage, and shiatsu massage. For more information, including how to find a massage therapist, check out our article: 10 health benefits of massage.
3. Physical therapy
Physical therapy involves using physical techniques to stretch and strengthen muscles and joints. Research has found that physical therapy can help relieve chronic pain throughout the body and help people navigate the long-term impacts of living with chronic pain.
Many people find physical therapy particularly beneficial for treating chronic pain because, as well as offering short-term relief, it involves addressing the underlying cause. For example, treatment is often targeted at strengthening certain muscle groups, improving endurance, and extending range of motion.
Physical therapy for chronic pain management can take several forms, but common examples include stretching exercises, strength training (often using resistance bands or bodyweight), balance exercises, and red light therapy. Patients will often receive personalised treatment plans with exercises designed to help reduce pain and improve daily function by addressing the underlying cause.
In some cases, physical therapy for chronic pain is available via the NHS. If you’d like to discuss your options, it’s worth booking an appointment with your GP.
4. Acupuncture
Acupuncture treatment is derived from ancient Chinese medicine where fine needles are inserted at certain body sites for therapeutic purposes.
Research suggests that acupuncture may effectively treat chronic pain – with studies highlighting benefits for neck pain, osteoarthritis, chronic back pain, and chronic headaches.
Take this study of over 20,000 people, which found that acupuncture was more effective for back pain, headaches, neck pain, osteoarthritis, and shoulder pain than no acupuncture. Even more promisingly, the results persisted over time – with participants reporting benefits 12 months after receiving treatment.
As a result, NICE recommends acupuncture as a treatment option for chronic pain.
Mind-body techniques
5. Cognitive behavioural therapy
Cognitive behavioural therapy (CBT) is a type of psychotherapy that helps people understand how their thoughts and emotions influence their behaviour and experiences.
Combining cognitive therapy, which examines how you think, with behavioural therapy, which is based on how you act, CBT aims to help people identify negative thoughts that impact the way they feel.
Research suggests that CBT may be beneficial for chronic pain management – and there are a few reasons why. Firstly, there’s evidence that it may help to change the way people view their pain. It’s also possible that CBT can change the physical response in the brain that exacerbates pain.
In this study, CBT was found to effectively reduce the brain’s pain signals – improving response to discomfort in patients with fibromyalgia.
To learn more, you might like to read our introduction to cognitive behavioural therapy (CBT).
6. Yoga
Studies suggest that yoga may be a helpful complementary treatment for various forms of chronic pain, including arthritis, back pain, and fibromyalgia. This is because, among other things, yoga can help reduce stress and inflammation and improve mobility and mood by encouraging the release of feel-good endorphins.
This study found that a weekly yoga class improved mobility in people with chronic lower back pain more than standard medical care. Another study found that yoga improved daily function in people with osteoporosis-related curvature of the spine and boosted their overall mood and wellbeing.
Check out our article, 7 healing yoga poses for the mind and body, or our introduction to yoga, to get started.
7. Tai chi
Tai Chi is a form of exercise that involves performing slow, continuous, fluid body movements alongside breathing and relaxation techniques.
The results of this study suggest that Tai Chi may help to improve chronic pain – particularly for those with osteoporosis, rheumatoid arthritis, and lower back pain. Tai Chi is also gentle on joints and muscles, so can be a good option for those living with arthritis-related chronic pain.
Check out our beginner’s guide to Tai Chi to learn more.
Alternative therapies to consider
8. Medical cannabis
Recent research has revealed that many conventional treatment options, such as opioid medications, are relatively ineffective for managing long-term chronic pain. As a result, more and more people are considering alternative pain relief methods, including medical cannabis.
According to the NHS, medical cannabis is a broad term used to describe any sort of cannabis-based medicine that’s used to relieve symptoms of a health condition. Medical cannabis has been legal in the UK since 2018 and, unlike recreational cannabis, medical cannabis treatments are prescribed in specific doses, with specific methods of administration. Research has shown promising results for its treatment of chronic pain.
In this study, cannabidiol (CBD) (one of the main compounds in cannabis being studied for medicinal purposes) helped to reduce pain and inflammation and improve physical mobility and sleep quality in people with arthritis. Most participants also reduced or stopped their use of other medications entirely after taking CBD. Another study found that when people with chronic pain took medical cannabis, they reported less pain, better sleep, and overall quality of life.
To learn more, you might like to read our article: Chronic pain – how can medical cannabis treatment help?
Note: While many cannabis-based products are available to buy online, their quality and content cannot be guaranteed. For this reason, it’s important to only buy cannabis-based products from reputable sellers and only use medical cannabis prescribed by a health professional.
Additional support and resources
Chronic pain can be difficult to live with and make daily activities a challenge. If you’re currently struggling, it’s important to remember that you’re not alone and there are resources and organisations out there to support you. This includes…
Depending on the cause of your pain, there are also charities and organisations specialising in specific conditions, such as fibromyalgia and arthritis, which can offer more targeted support and advice. Many organisations offer support groups, too, which some people find useful for connecting with others going through similar experiences.
For further support, you might like to read our article: Where to turn when you need someone to talk to. Alternatively, head over to our healthy mind section for more mental health-related content.
Final thoughts…
Chronic pain can be incredibly difficult to live with and, due to its various causes, can be complex to treat. However, the good news is that research has highlighted various treatment methods that may help.
For further reading, head to the general health section of our website. Here, you’ll find information on everything from bone, joint, and muscle health to important health checks.
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