5 Ways to Manage Chronic Pain Without Medication

Chronic pain is one of the adults’ most prevalent causes of pain, discomfort, and inactivity. 80% of high-impact chronic pain patients are incapable of working outside their homes. Your doctor often recommends medication, but it only acts as a pain reliever. Besides having adverse medical effects, these pain relievers cannot completely cure chronic pain. An effective alternative pain management strategy is regular exercise.

Here in this informative, we will discuss about 5 effective ways to manage chronic pain without medication or invasive surgical procedures. The suggested techniques employ certain tried and tested movements and systematic exercises that work towards healing your chronic pain.

5 Tips to Manage Chronic pain and live an Active Life

Working out regularly, especially when performed under the guidance of a skilled physiotherapist, can help you negate the painful condition you are experiencing.

Movements, in general, are exercises. Exercising regularly can be very effective in the alleviation of chronic pain. Targeting the muscle group regularly used for daily activities with exercises can be very beneficial for understanding the areas of your body that need improvement. For Instance, climbing stairs is akin to an aerobic exercise that can require lower body strength. Awareness of pain levels, shortness of breath, or the inability to perform an activity can indicate your problem area and also help in developing a treatment plan.

Integrating activity in a natural way is essential. Strength training, increasing flexibility, and improving aerobic fitness are best for relieving your chronic pain that is too much. Physical therapy and personal training will help you achieve your health and fitness goals effectively and within a short time if you are dedicated to the practices advised by your physiotherapist or health care professional. Here are 5 Tips that will help you combat chronic pain.

5 Tips to Manage Chronic Pain Without Medication

  • 1. Take the Stairs in spite of the Elevator- These are small metallic ‘seeds’ that stick to the ear and stimulate specific points on the body.
  • Acupressure: Elevators are convenient and thus do not help in getting rid of Chronic Pain. Climbing stairs lets you combat and reduce Chronic Pain. You should use the railing, which will help you balance and develop the strength needed to perform daily chores. Push through your heels and try to activate the back muscles.
  • 2. Walk as much as possible- In the house or outside, you must cultivate the habit of walking more often to get rid of Chronic Pain. Walking lets you gauge your capability and increase your strength and endurance incrementally.
  • 3. Exercise while watching Television- While engaging in some kind of sedentary activity like watching television, try and do a few static exercises, which do not require any equipment. Working out while watching your favorite show can motivate you to perform exercises or movements well and cure your Chronic Pain.
  • 4. Schedule time for Short Workouts- Studies and research have proved that you can benefit more from short exercise sessions rather than one long session a day. You can plan on exercising 10 minutes of stretching in the morning, followed by a few cardio moves. Repeat the same in the afternoon after lunch. And before going to bed, another 10-minute session of stretching. Breaking up the one long session of exercise into three can benefit chronic pain as the body get the time to recover and engage in daily routine life, and you still have 30 minutes of exercise every day.
  • 5. Walk while talking on the phone- Think about taking a stroll while on the phone, but remember to walk at a fast pace. This can be done while at the home, office, or on a vacation walking and talking can be an effective fitness mantra for Chronic pain patients.
    Talking on the phone can make you forget about your surroundings and help you to reduce stress.

Bottom Line

To improve your Chronic Pain condition, you have to embrace the movement of your body; in short, you have to exercise. Exercises and movements under the guidance of a professional physical therapist or health care provider can alleviate your chronic pain. It is a common misconception that rest will help you recover from your painful condition; rather, spending more time off your feet can be detrimental to chronic pain. Immobility of joints can also lead to conditions like frozen joint syndrome. This also goes without saying that you must not disregard the pain and start pushing through it on your own with intense activity. It is recommendable that you consult a physiotherapist who will reduce the experience of pain and discomfort by educating you on safe activities that will not worsen your condition.

Jones Onigbinde
Physical Therapist/Doctor of Physical Therapy

Jones graduated from Obafemi Awolowo University Ile-Ife in Nigeria with a Bachelor of Medical Rehabilitation in Physiotherapy, he completed his post professional Doctor of Physical Therapy from the University of Montana, United States. He has been practicing physiotherapy since graduation in 1998 in a diverse clinical settings. His years of experience include working in acute care, post-surgical wards, and intensive care units. Before moving to Canada in 2005, Jones worked in Nigeria and the Republic of Seychelles. Jones currently holds practicing licenses with the College of Physical Therapists of Alberta and the Health and Care Professions Council of the United Kingdom. Jones’ subspecialty areas of certifications include Manual Therapy, TMJ/TMD management, Kinesiotaping, and Vestibular Rehabilitation. He also has certification in Lifestyle medicine, allowing him to provide evidence based lifestyle intervention in the management of chronic health issues such as diabetes, hypertension, and health focus weight loss. Jones is a current member of the Canadian Physiotherapy Association, Digital Health Canada, and Kinesiotaping International. During his leisure time, Jones loves spending time with his family, playing soccer with his daughter and two boys, and exploring the beautiful Rocky Mountains situated in the beautiful province of Alberta.

Elsi Morales Gutierrez, RMT
Registered Massage Therapist

Elsi graduated with an advanced clinical Massage Therapy Diploma from Makami College. She is a Registered Massage Therapist with 3000 hours. Over time, Elsi has developed her unique massage therapy skills that has helped many patients and clients in pain amelioration and functional restoration following an injury or accident. Elsi is an outgoing person and deeply passionate about helping people achieve their health and wellness goals. She performs deep tissue massage, cupping, and hot stone massage as parts of her therapy sessions. She is a member in good standing with the Certified Registered Massage Therapist Association. Elsi enjoys spending time with her family during her leisure time.

Joel Rodriguez RTA, OTA
Rehabilitation Therapist Assistant Community Outreach Coordinator (COC)

Joel graduated from the CDI college with a Diploma in Rehabilitation Therapy Assistance program. Since his graduation, he has worked in private rehabilitation clinics with diverse patients and clients. His particular interest in the rehabilitation exercise program has allowed him to significantly impact his patients’ recovery. Joel is hardworking and relatable. His Spanish roots have allowed him to help coordinate healthcare needs within the Spanish community in Calgary. His RTA program met the accreditation standards set by Physiotherapy Education Accreditation Canada. He lives in Calgary with his young family.

Tanya Espinosa
Clinic Administrator

Tanya graduated with honors from the CompuCollege School of Business in Burnaby, BC with a Medical Office Assistant Diploma. Her experience includes working within the University of British Columbia’s Department of Medicine in diverse specialized clinical and academic administrative settings. While at UBC she worked as an individual secretary or part of a team of office administrators. Prior to her career at UBC, Tanya worked in a variety of multi-disciplinary physical rehabilitative offices ranging from physiotherapy and massage, to chiropractic and sports medicine.