Hinge Health’s Guide to Holistic Pain Relief

How often do you reach into your medicine cabinet when pain strikes? We get it. Over-the-counter pain medication is often the first line of treatment that people think of when something in their body feels achy or uncomfortable. While popping a pill may help temporarily manage some types of pain, like a headache or acute muscle strain, it won’t address the underlying cause of your discomfort. In most cases, particularly for those with persistent or chronic musculoskeletal pain, a comprehensive or holistic pain relief approach is often more effective. 

In fact, a 2022 review of 15 studies found that an alternative pain management approach, including massage, acupuncture, yoga, and physical therapy, significantly reduced chronic pain without the adverse side effects that can come with the frequent use of common pain meds. 

“When it comes to long-term pain relief, mind-body, movement-based, and alternative techniques can have a lot of value,” says Nikki Bond, PT, DPT, a physical therapist at Hinge Health. “There isn’t a one-size-fits-all approach to pain relief.” And that’s a good thing. When you think more holistically about pain relief, you’ll realize you have a lot of options at your disposal that can improve your overall well-being and quality of life.

Read on to learn more about what’s involved in holistic pain relief and how to utilize different strategies to feel better, with tips from Hinge Health physical therapists.

What Is Holistic Pain Relief?

Holistic pain relief is a comprehensive, whole-person approach to managing pain that often doesn’t involve medication. “Instead, it relies on practices like exercise therapy, nutrition, bodywork like massage or acupuncture, along with physical therapy, and sometimes, cognitive behavioral therapy,” explains Dr. Bond. Essentially, it addresses pain from every angle.

After all, pain is complex. While an injury or condition may be the underlying cause of pain, how you experience that pain is affected by a combination of biopsychosocial factors, including your genetics, emotions, beliefs, lifestyle habits, stress levels, social connections, and overall physical and mental well-being. 

“Our bodies and our mental and emotional states are all related,” says Dr. Bond. “For example, stress can worsen pain, and pain can worsen stress. If you address both, you can lower your stress and your pain instead of just treating one component.” 

Holistic pain relief goes beyond just managing symptoms. It focuses on improving overall well-being by integrating movement, education, and support into daily life. “If you are using a holistic approach, you're going to be able to impact multiple pillars of your life, not just one. And that's going to improve you as a whole person,” says Dr. Bond.

12 Holistic Alternatives for Chronic Pain Relief

Holistic pain relief is about adding more tools to your pain management toolbox. “It's common to think that one thing will solve all of your problems, but a well-rounded and diverse approach tends to be more successful,” says Dr. Bond. “Not every approach will work for everyone, but if you expose yourself to multiple options, you can pick a couple that are beneficial to you and use them when needed.” 

Here are some of the best natural pain relievers.

1. Physical Therapy 

Physical therapy can improve strength, flexibility, and mobility throughout your entire body. It also helps with posture and biomechanics, so you move more effectively with less pain. A physical therapist (PT) can help you better understand what your pain is trying to tell you. “Think of pain as a warning signal, alerting you that something in your body needs attention,” says Dr. Bond. Working with a physical therapist can help you feel confident addressing what hurts. 

For example, in conditions like osteoarthritis, physical therapy can help by strengthening muscles around affected joints, which, in turn, can reduce the load on these joints and alleviate pain. In the case of overuse injuries, such as runner’s knee, physical therapists can recommend exercises that promote healing and build capacity to prevent future injuries.

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

2. Daily Movement 

Getting up and moving may be the last thing you want to do when you’re in pain, but, as Hinge Health physical therapists like to say, movement is medicine. And exercise may be one of the best natural pain relievers. It actually retrains your brain and body to manage pain and is often the very best way to help lessen discomfort, avoid surgery, and improve quality of life. In fact, all the leading medical bodies recommend preventative, non-invasive musculoskeletal care before drugs and surgery in most cases.

Any type of movement, from physical and exercise therapy to walking and stretching, can help. “Regular physical activity improves circulation, strength, and flexibility,” says Dr. Bond. While you may be familiar with the R.I.C.E. (rest, ice, compression, and elevation) approach to pain relief, there’s an updated treatment strategy called P.E.A.C.E. and L.O.V.E. that prioritizes gentle movement and activity modifications for soft tissue injuries that’ll get you back to all the activities you enjoy faster and, most importantly, give you the motivation and ability to live the life you want.

3. Acupuncture

A traditional Chinese practice, acupuncture involves the insertion of fine needles into specific areas of the body to reduce pain and improve function. Numerous studies have shown that it’s an effective pain relief tool for many different ailments, from achy backs and other musculoskeletal issues to chronic headaches.

4. Chiropractic Treatment 

In this type of treatment, also known as spinal manipulation, chiropractors use their hands to apply pressure to bones and joints to improve alignment in the body for better function and less pain. In addition to movement, spinal manipulation is a recommended treatment for lower back pain, according to the American College of Physicians guidelines.

5. Massage

This hands-on therapy increases circulation, reduces tension, and improves range of motion, all of which can help ease pain. While the research is mixed on the effectiveness of massage for chronic pain, it may be worth a try since pain management is highly individualized. It may help most when coupled with other treatment strategies, especially if it provides enough relief to help you get moving again.

6. Meditation

There are various types of meditation, including some that involve movement. No matter what type of meditation you practice, the goal is to be mindful and focus on the present, letting go of negativity and worry. Research has shown that mindful practices like meditation can change brain activity and how you perceive pain. 

If you're new to meditation, a 30-minute session may feel overwhelming. Ease into it with just one to two minutes of sitting outside focusing on the sounds of nature, for instance, or going to a quiet spot in your home and using guided imagery. No matter where you choose to do it, it works best to choose a location free from distractions. Start with a short, consistent routine and build from there.

7. Nature

“Getting outside, especially in the sunshine, helps alter your brain chemistry, triggering the release of feel-good neurotransmitters, like dopamine and serotonin,” says Dr. Bond. These brain chemicals can improve mood and reduce anxiety, both of which can lessen your pain response. Add in some activity like walking while you’re in nature, and you may even boost nature’s pain-relieving effects.

8. Nutrition

You are what you eat, and your pain response is no exception. Eating more anti-inflammatory foods like fish, nuts, seeds, veggies, and fruit, may help to curb chronic inflammation that can contribute to pain and provide other disease-fighting, health-boosting benefits. Supplements may also be helpful for some types of pain. A registered dietitian can help you determine what’s best for you.

9. Stress Management 

If you’re under a lot of stress and haven’t found good ways to manage it, you may find yourself coping with wide-ranging issues: getting sick more often, dealing with an upset stomach, having more frequent headaches, or learning that your blood pressure is elevated. Stress can also lead to muscle tightness and tension, including in your neck, shoulders, and back. While stress doesn’t always cause pain, it can certainly contribute to an increase in pain in some cases, making your pain system more protective so a twinge that normally bothers you just a little might become more irritating.

The key is to find stress-relief solutions that work for you, whether that’s listening to music, journaling, or deep breathing (or all of the above!). When you can effectively dial down stress, it becomes one less thing contributing to your pain.

10. Tai Chi 

Its movements may be slow and gentle, but tai chi can significantly reduce pain by improving strength, joint stability, and flexibility. According to a review of 18 studies, tai chi was particularly helpful in reducing low back pain and pain caused by osteoarthritis and osteoporosis. Other research found that tai chi also reduced fibromyalgia pain.

11. Cognitive Behavioral Therapy 

Your mental state and outlook play an important role in how you feel and function. A specific mental health approach, like cognitive behavior therapy (CBT), can be helpful, especially if you’re fearful of engaging in activities because of your pain. A counselor trained in CBT can help you reframe negative thoughts and limiting beliefs around living with and treating your pain. CBT can also help you change your perspective in order to overcome obstacles and beliefs that may be contributing to pain.

12. Yoga 

Like tai chi, yoga can build strength, stabilize joints, and increase range of motion, which can all help to ease pain. In addition, both practices can impact how you perceive pain. “When you focus on specific areas of your body as you do with tai chi and yoga, you’re remapping your brain and sensory experience, which can decrease nervous system sensitivity that occurs with persistent pain,” says Dr. Bond.

Things to Consider

A holistic approach to pain relief should be a collaborative effort between you and your healthcare provider. While many natural pain relief approaches are safe and have few adverse side effects, talking to your doctor or primary care provider ensures that these techniques don’t interfere with any medications you’re taking or other medical conditions you may have. 

Ensure that any practitioners you see, such as acupuncturists, massage therapists, and chiropractors, are licensed. A registered dietitian is recommended for nutritional advice. “Be wary of any provider who is pressuring you with a sales pitch,” says Dr. Bond. “You shouldn’t feel like you have to spend a fortune for holistic pain relief. There are a lot of free ways to access holistic practices, like mindfulness techniques, yoga, tai chi, and stretching routines.”

PT Tip: Be Patient

“There is value in holistic pain management, but the process might take a little longer than the immediate relief you experience when taking medication, and that’s okay,” says Dr. Bond. “Don’t give up. There are a number of different avenues you can pursue, from tai chi and acupuncture to nutrition and physical therapy. And you don't have to do them all at once.” Start by picking one modality and giving it a try. If you don’t find relief, move on to another strategy on the list above or use a combination of approaches. Long-lasting pain relief takes time, so try to be patient.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Trivedi, H., Avrit, T. A., Chan, L., Burchette, D. M., & Rathore, R. (2022). The Benefits of Integrative Medicine in the Management of Chronic Pain: A Review. Cureus, 14(10). doi:10.7759/cureus.29963

2. Urits, I., Schwartz, R. H., Orhurhu, V., Maganty, N. V., Reilly, B. T., Patel, P. M., Wie, C., Kaye, A. D., Mancuso, K. F., Kaye, A. J., & Viswanath, O. (2020). A Comprehensive Review of Alternative Therapies for the Management of Chronic Pain Patients: Acupuncture, Tai Chi, Osteopathic Manipulative Medicine, and Chiropractic Care. Advances in Therapy, 38(1), 76–89. doi:10.1007/s12325-020-01554-0

3. Skelly, A.C., Chou, R., Dettori, J.R., Turner, J.A., Friedly, J.L., Rundell, S.D., Fu, R., Brodt, E.D., Wasson, N., Kantner, S., & Ferguson, A.J.R. (2020, April). Noninvasive Nonpharmacological Treatment for Chronic Pain: A Systematic Review Update. Agency for Healthcare Research and Quality (AHRQ) Effectiveness Reviews. Report No.: 20-EHC009. https://pubmed.ncbi.nlm.nih.gov/32338846/ 

4. Vickers, A. J., Vertosick, E. A., Lewith, G., MacPherson, H., Foster, N. E., Sherman, K. J., Irnich, D., Witt, C. M., & Linde, K. (2018). Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis. The Journal of Pain, 19(5), 455–474. doi:10.1016/j.jpain.2017.11.005