No Pain, No Pills
How to keep your aching back or trick knee from ruining your life.
Adapted From Mayo Clinic on Chronic Pain, Second Edition.
http://www.rd.com/content/managing-chronic-pain-without-medication/
When Darcie Voigt was 6 years old, a lawn mower accident took all the toes on her left foot, along with the fatty cushion on the bottom of the forefoot, which normally acts as a shock absorber. The young girl from Mantorville, Minnesota, learned to walk again -- but pain was a constant presence in her life.
By her early 20s, Voigt noted that the damaged nerves in her foot hurt all the time, even while she slept. Injections of anesthetics and corticosteroids numbed the pain temporarily, so she tried other medications, including opioids, but she wasn't satisfied with the effects. "The drugs brought the pain down from the over-the-top, pulling-your-hair-out level, but they made me feel cloudy, and I was worried about becoming dependent on them." So in January 2000, when she was 23, doctors tried a different type of injection, meant to destroy the nerves that caused her discomfort. But it backfired. She hurt worse than ever.
Millions of Americans live with chronic pain. And while some are helped with medication and other treatments, many continue to suffer.
Doctors told Voigt that her pain wouldn't go away and she must learn how to control it. "I was shocked, and very angry. I didn't understand why they couldn't fix a simple pain from an amputation." Later that year, she signed up for a pain rehabilitation program at Mayo Clinic in Rochester, Minnesota. "Right away they said they weren't going to give me a drug to make it go away, but they would teach me how to manage the chronic pain."
And they did. She learned to control her pain by using stress reduction, time management and bio-feedback. She identified traits, such as her perfectionism, that made her condition more difficult to handle.
She learned the importance of a healthy diet for increasing energy, and she began using biofeedback and breathing exercises to reduce stress. It's had a huge effect: "I used to clench my jaw a lot, and I could feel the tension throughout my body. Now I close my eyes, concentrate on relaxing my muscles, and breathe in and out deeply." Voigt does this often, at least four to six times an hour, every day.
Before, Voigt rated her pain as a 10 on a 1-10 scale. These days, it's a 4. The only drug she takes is Tylenol. "I realized that the pain wasn't going to go away, so I've figured out what I need to do to make my life as full as I can. It's about listening to how my body reacts and slowing myself down." Now 29 years old, she's married and an avid rodeo competitor.
Changing her reactions to stress helped Voigt conquer her pain. It could work for you too. Here, more natural ways you can get some much-needed relief.
A Sharp Approach
Acupuncture is one of the most studied unconventional medical practices, and it's gaining acceptance in Western medicine for treatment of some conditions. Researchers at the National Institutes of Health (NIH) say there is evidence the practice helps relieve postoperative dental pain and it's also useful in treating nausea after surgery and chemotherapy. In addition, acupuncture may help with stroke rehabilitation, headache, addiction, menstrual cramps, tennis elbow, myofascial pain, osteoarthritis, low-back pain, carpal tunnel syndrome and asthma.
Move a Muscle
Exercise is key when it comes to easing pain. Why? It prompts your body to release endorphins, which block pain signals from reaching your brain. These feel-good chemicals also help alleviate depression and anxiety, both of which make chronic pain more difficult to control. Regular exercise promotes weight loss, which in turn can relieve pain by reducing stress on your joints. Similarly, as you improve flexibility, you'll find that joints extending through their full range of motion are less likely to be plagued with aches and pains. Plus, you'll have more energy, sleep better and decrease your risk of high blood pressure, diabetes and stroke.
High-Tech Relaxation
During a biofeedback session, a therapist applies electrodes and other sensors to various parts of your body. The sensors are hooked up to devices that monitor and give you feedback on body functions, including muscle tension, brain-wave activity, respiration, heart rate, blood pressure and temperature. Once the electrodes are in place, the therapist uses relaxation techniques to calm you, reducing muscle tension and slowing your heart rate and breathing. You then learn how to produce these changes yourself, outside the clinical setting. The goal? To help you enter a relaxed state in which you can better cope with pain. It seems to be most effective for tension headaches, migraines and pain related to muscle tension.
A Better Back
Chiropractic care is one of the most common complementary therapies in this country. Today, chiropractors often work with medical doctors as part of the treatment team. Though they can't prescribe drugs or perform surgery, they may use some standard medical procedures. And their services are increasingly being covered by insurance. Studies indicate that spinal manipulation can effectively treat uncomplicated low-back pain, especially if the pain has been present for less than a month. Some practitioners say chiropractic manipulation can treat disease other than musculoskeletal problems; however, more research is needed to support this.
Retrain Your Brain
It's been around forever, but recently hypnosis has seen a resurgence among physicians, psychologists and other mental-health professionals. We don't know exactly how it works, but experts believe hypnosis alters your brain-wave patterns in much the same way other relaxation techniques do. A review of studies supported the value of hypnosis for treating cancer pain and nausea, and NIH researchers agree that hypnosis can help with other conditions -- such as irritable bowel syndrome and tension headaches -- that can lead to pain.
Lessen the Stress
As Voigt learned, reducing stress, however you do it, can make a huge difference in relieving physical discomfort. Try massage, meditation, yoga or whatever works for you. Deep breathing from your diaphragm, as opposed to your chest, is a do-anywhere de-stressor. Try to do it for 20 minutes every day. To practice, lie down or sit comfortably with your feet flat on the floor. Rest one hand on your abdomen, one on your chest. Inhale through your nose while pushing your abdomen out. Slowly exhale through your nose while gently relaxing your abdomen. (If you can't breathe through your nose, do it through your mouth.) Make each breath a wavelike motion. And if your mind wanders, bring your attention back to relaxation.
The Sex Solution
When pain invades your life, you can still have a healthy sexual relationship. It begins with communication, so talk to your partner about how you feel and what you need. Be creative, and willing to make changes (buy a new mattress or bed if pain has forced you to sleep apart, and explore new ways to express your sexuality).
Adapted from Mayo Clinic on Chronic Pain, second edition, Copyright © 2002 Mayo Foundation for Medical Education and Research, published by Mayo Clinic Health Information. Additional material from MayoClinic.com.
Last Updated: 2006-05-30 
