Pain doesn't just have to be treated with medications. In fact, they are only part of a good plan for pain management.1 Enter, holistic pain management. But what does that mean for someone experiencing chronic pain?

Holistic pain management employs a number of different techniques to treat pain, rather than relying on medicines alone. For chronic pain, a multi-faceted approach incorporating physical, mental and social wellbeing is the most effective management strategy.10 Your healthcare team may discuss the following techniques with you, as well as others.

1. Movement

Gentle movement keeps our joints flexible and strong.1 However, sometimes it can be tough to get the balance right. When we're pain free and motivated, it's easy to overshoot by doing too much, too quickly, which can make us feel sore, tired and unmotivated later on. To avoid “boom and bust”, the best way forward is to pace yourself and slowly improve over time.2 This means moving a little, more days of the week rather than a lot on a single day. If you want to build up your activity base line, do so slowly2 and talk to your doctor or physiotherapist to check your plan is right for you.

2. Hot and cold packs

Both hot and cold packs can be applied to the painful area to provide relief. Not sure which to use? Below are general guidelines for which type of pack to turn to.3 Always remember to apply a temperature that is comfortable. You can wrap your pack in a clean cloth to protect against burns.

Use a hot pack for joint pain and muscle spasms and tension.

Try applying heat with a:

• Heat pack
• Disposable heat patch
• Warm shower
• Hot water bottle

Use a cold pack for relieving inflammation and swelling.

Try applying cold with a:

• Ice pack
• Disposable gel pack
• Bag of frozen food
• Ice cubes

3. Topical creams, gels and rubs

These contain anti-inflammatory drugs that can provide temporary pain relief from joint, muscle, and bone pain, swelling and inflammation.4

Results can vary depending on the topical treatment used and there are many different options available. Ask your GP or Pharmacist for guidance, when looking for a topical analgesic to treat your pain.

4. Physio and Occupational therapists

These allied health professionals provide can help you with a plan including exercises and strategies to improve your physical ability and everyday life.

Occupational therapists (or OTs) support people who are having trouble carrying out their everyday activities and tasks, whether at home or work. They may suggest new techniques, environmental changes or equipment to help you regain independence and confidence.6

Physiotherapists help relieve pain and improve movement to increase quality of life. They may use exercises, massage, stretching, aids or joint manipulation to help treat chronic pain, sports injury, developmental delays, recovery after accidents and more.7

5. TENS

Short for "transcutaneous electrical nerve stimulation," this is when electrodes transmit a low-voltage current to the skin, stimulating the nerves. Some people find that the body responds with a pain-relieving response,5 though exactly how the therapy works isn’t clear.8 It’s possible that TENS causes the pain signals to be blocked or the body to release endorphins (a natural pain reliever).

6. CBT

Short for “cognitive behaviour therapy," this is type of psychological therapy that helps people reframe their thinking about pain and can help self-manage chronic pain more effectively.5 It is founded on the idea that how we think affects how we feel. The therapy is concerned with solving current problems and is focused on the present, rather than looking to the past.9

7. Stress reduction

Stress can impact negatively on our pain. Aiming to decrease stress through activities such as relaxation, distraction and meditation can be very beneficial.1

Speak to your doctor about which of these options could help your pain in combination with analgesics.

References:

1.       https://aci.health.nsw.gov.au/chronic-pain/for-everyone/pain-and-role-of-medications

2.       https://arthritistas.org.au/wp-content/uploads/2021/06/ARTH-OSTEO-FINAL-JAN-21-v2.pdf

3.       https://msk.org.au/heat-and-cold/

4.       https://www.nps.org.au/consumers/topical-medicines-for-musculoskeletal-pain#what-are-topical-analgesics-used-for

5.       https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pain-and-pain-management-adults#pain-management-strategies

6.       https://www.healthdirect.gov.au/occupational-therapy

7.       https://www.healthdirect.gov.au/physiotherapy

8.       https://www.healthdirect.gov.au/tens

9.       https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt

10.   https://www.healthdirect.gov.au/options-for-managing-chronic-pain#interventional