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Today we are sharing some pain management techniques without medication that can help you get relief!

I know I have talked about this many times now, but after having my daughter, my arthritic pain has been terrible.

Things that used to work for me are no longer making a difference. Supplements, diet, avoiding certain foods used to help my symptoms, but it no longer does.

So, I have been trying out new non-medicinal pain management techniques which I am sharing with you today! I have mentioned many of these on instagram stories lately, but today we are going into detail.

Pain Management Techniques Without Medication

1. Acupuncture

A few weeks ago, I shared a big post on acupuncture including my experience trying it out for 6 sessions. I felt an incredible response to pain using acupuncture! I did have a setback when I got sick in the middle of the sessions, but I am still doing this treatment.

It is non-medicinal, so it is relatively safe for all people. It is more affordable than going to the doctor, so this is why I decided to try it. With the results I saw, I recommend it for many people who suffers from chronic pain. It is definitely something to check in to.

2. Trigger Point Therapy

I have been taking a class at my Pilates Studio called FIT BLISS. She uses different trigger point therapies like foam rolling and a trigger point ball during the class. After I leave, I feel great!! Loosening up the muscles and putting pressure on sore areas is so fantastic for pain relief. Even though I have joint pain, it helps significantly treating tight muscles. One of my problem areas is my IT band which causes a lot of additional knee pain. Foam rolling an IT band is very beneficial for knee pain.

If you live in the Fort Worth/Weatherford/Granbury/Stephenville area, I highly recommend coming to a FIT BLISS class.

I also recommend getting a foam roller. I have had one for 12 years now, and it is so helpful for pain. You can look up youtube videos on different ways to use it.

Years ago, I shared this post on things to help arthritic pain. I mentioned an acupressure mat. This goes along with trigger point therapy.

3. Massage

Another technique I have been using is massage. Massage is one of the most therapeutic non-pharmacological options in pain management. My LMT concentrates on my back area which releases so much tension. She also works around my arms and elbows where I have arthritic pain. She does such an amazing job, I leave there feeling pain free and relaxed. I use Brandi from Tree of Life, and she does a great job.

The amazing thing about massage therapy is you just tell your masseuses what area you are struggling with. They know exactly how to treat it! This has been one of my favorite techniques the last few months. I go when I can which is every 2-4 weeks depending on what Amelia has going on. Either way, it is a wonderful treatment for all types of pain.

4. Infrared Heat Lamps

My massage therapist actually uses an infrared heat lamp on my elbow while she massages my back. When she first used it, I couldn’t believe the relief I felt in my arthritic elbow. The first time I went to her, my elbow was so swollen and aching. After our session, my elbow felt wonderful. I even when to Pilates that evening without any pain. She told me these Infrared heat lamps were fantastic for inflammatory pain.

I looked it up, and you can purchase your own portable one. Infrared heat does wonders for pain, blood flow, and inflammation. This is on my Christmas list!

5. Plain Ol’ Heat Therapy

On the topic of heat, just regular heat therapy is fantastic for quick pain relief. I live with these two products by my bed. This microwavable heating pad and my favorite moist heating pad. When I am having a rough time with pain, I just use one of these for pain relief. While these aren’t long lasting techniques, the are quick and effective.

Moist heating is very beneficial for pain, more so than dry heat. You can read this post from earlier this year to learn more about it.

Anyone with chronic pain should keep moist heat nearby. I bought one of these heating pads for my dad’s back, and he absolutely loves it.

6. Exercise

As strange as it may sound to some, exercise is a very beneficial alternative pain management technique. It is important to do the right type of exercising though. For me, exercises like weight lifting, cross fit, running, or kick boxing are a big no. Things like this aggravate my pain!

Since starting reformer Pilates and Barre classes, I am always amazed how much better my pain is after a class. It is gentle on my joints and warms up the muscles surrounding my joints, so I always feel great after a class.

My mom teaches chair yoga which is a very beneficial exercise for those who have chronic pain.

The thing to remember about chronic pain is you still need to stay mobile. Even simple things like stretching and taking small walks are important. Exercise is a easy non-medicinal therapy for pain. Just keep in mind what type of pain you are dealing with and find something that will help it. Ask your doctor what they recommend for you!

If you have access to a reformer Pilates class, I highly recommend this. The reformer machine makes movements gentle and easy for those with joint, muscle, or other health issues.

7. Oska Pulse Device

I had the opportunity to try this device awhile back. Since this is a long term pain management device, I decided to put it on hold until I had finished trying other methods. I like to dedicate time to each thing without changing anything else up to make sure of the results.

Anyways, I finally had the opportunity to try this out. According to their website:  “This is a non-drug solution to pain relief that uses pulsed electromagnetic fields to increase circulation, reduce inflammation and improve mobility.”

There has been a considerable amount of research conducted over the years in regards to pulsed electromagnetic fields to treat distressed cells. It restores the cell back to healthier functions. Here is some more information from their website.

I was hesitant in trying this because it is a little pricey compared to other techniques, but it is eligible for FSA/HSA accounts, so it can be a good option if you need to use up funds for the end of the year.

Anyways, I decided to try it on my knee with the osteo arthritis which has had chronic pain the last few months. My other knee has the rheumatoid arthritis. I definitely saw a decrease in pain after a few weeks of use. This isn’t a quick solution, but a long term therapy. I noticed most how it kept my knee from aching while I was walking around!

8. Physical Therapy

Another thing my doctor recommended for me was physical therapy. Now, this was my rheumatologist who recommended it and set it up through my insurance. She felt like I needed some additional therapy for my knee pain. Be sure to check with your doctor about this! Even if you suffer from chronic pain, like I do with rheumatoid arthritis, physical therapy can be very beneficial. The great thing about PT is they will evaluate where you are at now and where you would like to be. Everyone is different, so therapy varies from person to person.

My physical therapist evaluated me and noticed my IT bands are incredibly tight (which I have struggled with for years), and he also noticed my hips are very tight. So, they are working on targeted strengthening in the small muscles around my knee joint, and they are also stretching and loosening up those tight areas.

I did PT 11 years ago on my left knee and it was a big success. Talk with your doctor about trying this out for chronic pain.

This also goes along with the right type of exercise. Reformer Pilates has been so beneficial for me because it was designed as a physical therapy exercise! So, it is always a great option for chronic pain management.

IMPORTANT Things to Keep in Mind for Non-Medicinal Pain Management:

Trying out these non-medicinal options does not mean you should stop medicine! Please, talk to your doctor about all medication use. These techniques are meant to help medication work better or give you relief when you can’t find it anywhere else.

For me, these techniques have been so beneficial to dealing with pain in addition to medication. When dealing with an illness that is causing the chronic pain, medication is still important. Again, this is for your doctor to help you with!

In the meantime, try out some of these ideas. Many are so simple to do and make a big impact, you can even do them at home!

Join me on instagram for more tips on the things I am trying out!

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