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Chronic Pain Management Without Medication

Dr. Shahzad Anwar

2 min read

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Medication is not the only solution for pain management. Most people rush to the drugstore when chronic pain sets in, but most of the time medication only offers temporary pain relief or doesn’t stop the pain nor does it treat what’s causing it. The following natural remedies can ease your fibromyalgia, osteoarthritis, migraine and other kinds of pain:


One of the most powerful tools for managing chronic pain long term is exercise. Staying active will allow you to increase your levels of dopamine, tissue oxygen, and endorphins, all of which may help reduce pain and improve sleep and mood. Often people think inactivity is the best way to tckle chronic pain but studies have found that inactivity can actually do more harm than good and put you at greater risk for injury. Exercise will help you stay flexible and maintain muscle tone.

Cardio is generally a great way to stay fit while not putting too much strain on the body, consider running or swimming regularly. Some professionals have also recommended relaxation exercises such as meditation or yoga, but this largely depends on the kind and severity of your chronic pain. However, some people may experience discomfort when they exercise, so it is best to see your physical therapist or doctor before starting any exercise routine.


Acupuncture is a popular Eastern treatment that has been used for centuries for chronic pain management. Acupuncture can help with headaches, back pain, and arthritis. Acupuncture can also compliment your ongoing treatment and make it more effective. It entails the insertion of thin needles into the skin at particular points around the body. It is believed that inserting the needles corrects the imbalances in the flow of energy in the body. A number of studies have shown that acupuncture is actually very effective when it comes to dealing with chronic pain, especially in the neck and back. Moreover, when needles are inserted into the skin, the body may release endorphins, natural pain-killing chemicals and it is possible that you will have to visit your acupuncturist regularly if the pain is severe and recurring.

Vitamin D:

Vitamin D may play a role in chronic pain management and sleep. Lack of sleep makes you more sensitive to inflammatory pain. Vitamin D deficiency has been linked to poor sleep and pain conditions such as fibromyalgia. Taking vitamin D supplements and exercising good bedtime practices such as not using electronic devices before sleeping may help you sleep better and manage pain. It is also important to note that a lack of vitamin D also often leads to bone pain, so consuming more vitamin D is especially effective when it comes to dealing with this kind of chronic pain. Vitamin D deficiencies are incredibly common, especially in people suffering from chronic pain and is soften a contributing factor in this pain. Nevertheless, you should consult your doctor before taking any supplement.

Anti-Inflammatory diet:

An anti-inflammatory diet like the Mediterranean diet can reduce long-term discomfort, particularly in obese individuals. The Mediterranean diet is rich in fresh fruits and vegetables, fatty fish like salmon, olive oil, legumes, and nuts. Controlling blood sugar level can reduce inflammation and thus pain. That’s why an anti-inflammatory diet high in omega-3 and low in sugar is recommended to patients with chronic pain. A Paleo diet is also effective in easing the pain.

Stress Management:

Stress can both cause and be caused by chronic pain and managing it is often key to making the pain more tolerable at the very least. This can be done via meditation or various breathing exercises and sometimes even lifestyle changes. There is no simple answer to stress management as it varies drastically from person to person but there are some general tips that work for most people. Eating and sleeping in a healthy way is a great example of this as this can have a huge impact on mood and general wellbeing. People who have healthy sleep schedules experience less stress and fatigue compared to those who do not. In much the same way, people who maintain a balanced diet are better able to deal with stressful events than those who do not.

Cut Out Some Negative Habbits:

This one may sound vague but is incredibly important as research has shown that bad habbits such as regular alchohol use can make chronic pain significantly worse so cutting it out of your life may be a big help. Excessive drug use or smoking also fall under this category and giving them up can have a huge impact on your overall quality of life. Making large lifestyle changes is an important part of chronic pain management.

If you have been experiencing pain for more than 12 weeks, it is recommended that you visit a specialist doctor and get help. You can book an appointment with dietitians in Islamabad, Lahore and Karachi through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT doctor for your health concerns.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Shahzad Anwar - Author Dr. Shahzad Anwar is an orthopedic surgeon and pain management specialist in Lahore. He has deep expertise and interest in Pain Management, Cancer Pain Management, Stem Cell Treatment, PRP Treatment, and Acupuncture.
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