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At-Home Pain Management Tips

May 30, 2018

Pain Management Tips to Try at Home


Chronic pain can last months, weeks, or even years, making it incredibly difficult to go about your daily routine and enjoy the things you love. Whether your pain is caused by working conditions, an injury, or a condition like arthritis, it is important that you seek medical attention from a pain management expert. Through physical therapy and other forms of treatment, you can start your journey toward a pain-free life. In the meantime, it is always a good idea to try to control your pain at home. Here are a few pain management tips to get you started.



Regular exercise is one of the greatest ways to combat chronic pain. The reason for the this is simple: exercise releases endorphins, brain chemicals which improve your mood and block pain signals. Through some exercise, you give yourself a boost or natural pain medication. Exercise can also help reduce your weight and improve your flexibility, which will reduce pain long-term. Keep in mind that you may need to be careful when you are exercising, especially if your pain is caused by an injury. Start off with a simple activity like walking, and don’t put push yourself too much until you speak with a pain management expert.


Reduce Stress

Chronic pain is closely related to stress. By learning to cope with stress, you may be able to relieve some of your pain. Reducing stress will also improve your sleep, which will further help with pain relief. To reduce your stress, try out yoga, meditation, or pick up a new hobby. Just make sure that you set aside time in your day to be by yourself and unwind.  


Utilize Heat Therapy

Pain is often related to inflammation of the joints or muscles. For this reason, try utilizing heat or cold therapy to reduce swelling. If you experience muscle spasms, heat and cold can help.


Try Mental Coping Mechanisms

Pain management is just as much about mentally coping as physically coping. Your brain is a powerful tool, and by changing how you think about your pain, you can change how you feel. When you are experiencing pain, it helps to take your focus off your pain and think about something else. When this is difficult, try a psychological coping mechanism such as sensory splitting or mental anesthesia.


Sensory splitting involves dividing your pain up into separate parts. So, if you feel a sharp, burning pain in your back, focus on just the burning sensation and not the pain itself. Mental anesthesia is literally imagining being injected with an anesthesia in the site of your pain. So, if you are experiencing back pain, imagine someone injecting a numbing solution into your back. Though these techniques may seem a little crazy at first, they work wonders for some.


Contact Haven Physical Therapy

If you are looking for pain management in Southwest Missouri, contact Haven Physical Therapy. We will work with you to create a customized physical therapy plan that addresses your pain and helps you return to doing the things you love. Contact us to learn more!





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