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Understanding Fibromyalgia

» Blog » Self Care » 9 Ways To Manage Chronic Pain At Home

9 Ways To Manage Chronic Pain At Home

Last Updated: February 8, 2019 Sue 23 Comments

Disclosure: This post may contain affiliate links. I receive a small commission when you make a purchase using my link. See my full disclosure policy for more information.

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About a 100 million people suffer from chronic pain. Medications such as nonsteroidal anti-inflammatory drugs and opioids are the most widely used treatment option for pain. But new federal rules are making it harder for chronic pain patients to get narcotic painkillers. And the FDA has strengthened their warning about the health risks of taking NSAID’s. Both of which makes it important to learn to manage chronic pain without medications.

Living with chronic pain conditions like fibromyalgia can be challenging. It can become increasingly difficult to fight the pain. The things that give your life joy and meaning no longer seem possible. You may even start to lose hope. But, chronic pain doesn’t have to ruin or take over your life.

I was diagnosed with fibromyalgia in 2002. Many medications including painkillers are not an option for me. First of all, I am allergic to opioids. Secondly, I cannot take medications that are hard on the liver (most are). I have no other choice than to use natural ways to control my fibromyalgia symptoms. I have some simple strategies I use every day to manage chronic pain.

9 Ways I Manage Chronic Pain

1. Restful Sleep

Good sleep is critical for reducing chronic pain and improving energy and mood. Sleep disturbances are common in fibromyalgia. The presence of chronic pain with fibromyalgia makes falling asleep and staying asleep more difficult. Sleep deprivation, in turn, can make people more sensitive to pain.

Some researchers believe that fibromyalgia does not lead to poor sleeping patterns, but that sleep disturbances come first. A new study suggests that sleep deprivation is associated with an increased risk of developing fibromyalgia.

Improving sleep should be a top priority in a treatment plan for fibromyalgia. There are many herbal remedies, over-the-counter and prescription medications that can help with sleep problems. No one drug is consistently helpful for treating sleep in people with fibromyalgia. You may have to experiment to find what works for you.

2. Exercise

Regular exercise has proven to be one of the best treatments for fibromyalgia. Even though exercise can make you feel worse short-term, the lack of it can make your symptoms more severe long-term. Gentle, low-impact exercises are best. Yoga, Pilates and tai chi can be particularly helpful to improve flexibility, strength, balance, and feeling of relaxation.

Here are the Ten Best Exercises For Fibromyalgia, you can use to start slowly.

3. Self-Massage

Massage may be helpful in reducing tension and pain. It improves blood flow and encourages relaxation. Self-massage is the most convenient and effective treatment to manage chronic pain.

Trigger point massage is used to treat tender spots within the muscles or fascia. A trigger point is a tight area within a muscle tissue that causes local pain and referred pain to other parts of the body.

The easiest way to perform self-massage is to invest in a few simple tools. I regularly use a foam roller and tennis ball to relieve tight and aching muscles. How-to videos, pictures, and articles for treatment routines are available online for free

4. Heat And Cold Therapy

Both heat and cold can help reduce pain. Cold works well for acute pain or a new injury with swelling.

Heat is best for chronic pain. Heat increases blood supply. It stimulates the elimination of toxins. It also relaxes soreness and stiffness. Moist heat is best.

Treating chronic pain with heat includes heating pads, heat wraps and hot baths and showers.

5. Capsaicin Topical Treatments

Capsaicin is the ingredient found in chili peppers that give the peppers their spicy kick. Capsaicin is thought to decrease substance P, a neurochemical that transmits pain. Capsaicin provides temporary relief from joint, muscle and nerve pain. It can be used 3 to 4 times a day to provide prolonged pain relief.

If you are using the cream, gel, lotion, or ointment:

  • Do not put the medicine on wounds or irritated skin.
  • Apply a small amount of medicine and use your fingers to rub it in well so very little or no medicine is left on the skin.
  • Wash your hands with soap and water after applying the medicine to avoid getting it in your eyes or on other sensitive areas of the body.

6. Magnesium

Magnesium deficiency is common with fibromyalgia. Some studies have found that magnesium supplements can help with pain caused by conditions like migraines, muscle spasms, and fibromyalgia. Magnesium helps relax muscles and eliminate spasms.

Studies also show that magnesium is not easily absorbed through the digestive tract. Magnesium is easily absorbed through the skin, which brings us to Epsom Salt. Epsom salt baths help relieve stress and soothe your muscles while improving mineral and sulfur balance in the body.

As the bathtub is filling with hot water, add:

  • 1 – 2 cups Epsom Salts
  • 1/2 – 1 cup Baking Soda (helps neutralize chemicals, primarily chlorine, as well as increase mineral absorption)
  • 5 – 10 Drops of Lavender Oil (helps you relax and fall asleep) or Rosemary Oil (soothes tired and achy muscles)

Soak for 20 to 30 minutes. Adding more hot water as the bath cools.

Despite the benefits, Epsom salt baths aren’t for everyone. They generally aren’t recommended for people who have conditions such as heart problems, high blood pressure or diabetes.

7. Healing Herbs

More than 100 plants are known to have pain-relieving properties and are good alternatives to nonsteroidal anti-inflammatory drugs to help manage chronic pain. These are my favorites:

  • Ginger reduces the production of pain-causing cytokines. Ginger helps relieve nausea, arthritis, headaches, menstrual cramps and muscle soreness. Spice up your sautéed vegetables by adding freshly minced ginger or make ginger tea.
  • Turmeric relieves pain and inflammation. The healing power of turmeric comes from its active ingredient curcumin. Turmeric appears to be just as effective as an over-the-counter pain and inflammation reducer. Turmeric has a peppery, warm and bitter flavor. It also comes in supplement form.
  • Rosemary is a member of the mint family. It has been used to help alleviate muscle pain, improve memory and boost the immune and circulatory system since ancient times. Rosemary can be used to flavor a variety of dishes, salads, soups, baked vegetables, and meat dishes. It can also be made into a tea.

Be cautious when buying herbs and supplements. Some can be risky for people on certain medications or with certain medical conditions. Supplements should be taken under the supervision of your doctor.

8. Relaxation And Distraction

Being able to distract the mind away from the pain is a valuable self-management skill. Any activity that you must focus on can be used for distraction. Reading, listening to music, coloring, or working on a hobby are ways to distract yourself from the pain.

I love to read, so getting lost in a good book always works for me. Spending time with the family, your children or grandchildren, or with a pet can be good distractions.

Relaxation techniques can help you cope with everyday stress and chronic pain. Relaxation techniques include:

  • Deep breathing
  • Massage
  • Mindfulness Meditation
  • Movement meditation (Yoga or Tai chi)
  • Music and art therapy

Music therapy may provide a less invasive treatment option for people who are battling fibromyalgia. A study from researchers in Mexico, Denmark, Finland, the U.K. and the U.S.A. reveals that music can have a positive impact on patient health. Pleasant music helped fibromyalgia patients reduce their pain levels compared to a control group.

9. Aromatherapy

Aromatherapy is the practice of using the natural oils extracted from plants to enhance psychological and physical well-being. Aromatherapy is a widely used term for a range of therapies that use essential oils. The essential oils are either absorbed through the skin or inhaled.

There are many essential oils for chronic pain relief, these are just a few:

  • Chamomile oil helps to relieve muscle pain and spasms, low back pain, headaches and pain caused by PMS.
  • Sweet marjoram oil helps to relieve muscle pain and spasms, stiffness, rheumatism, osteoarthritis and migraine.
  • Lavender oil is probably the most well-known essential oil for pain relief and relaxation. It has anti-inflammatory, anti-microbial and sedative properties. It helps to relieve muscle tension and spasms, joint pain and headache.
  • Peppermint oil is good for muscle and joint pain, headache and nerve pain.
  • Rosemary oil has analgesic and antispasmodic properties. It is good for relieving back pain, muscle and joint pain and headaches.
  • Sandalwood oil relieves muscle spasms. One of sandalwood’s uses is to sedate the nervous system, so it helps to reduce nerve pain.

These are the strategies I use to manage chronic pain. Have you found something that works? I would like to hear from you, so please leave a comment.

9 Ways To Manage Chronic Pain At Home
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Filed Under: Self Care Tagged With: Chronic Pain, Living With Fibromyalgia, Pain Relief, Relaxation Techniques

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Comments

  1. Sky says

    March 18, 2015 at 11:09 pm

    So many great and sensible ideas here instead of just taking more painkillers. I love all these suggestions.

    Reply
    • Sue says

      March 19, 2015 at 11:25 am

      Thank you. I am allergic to codeine so most pain killers are out for me, I had to find other ways to help the pain. Your post “At one with mother earth” was great. If only we everyone thought that way, the world would be a better place.

      Reply
  2. Michelle says

    March 8, 2016 at 5:47 am

    Thank you for your help in sharing your pain management techniques. I am also allergic to pain killers. I didn’t know this until I had surgery and was administered morphine and my throat started swelling up and I broke out in hives. I also can’t handle codeine because it makes my stomach hurt severely. I found that out when they gave me Tylenol 3 for pain management after the surgery. My doctor said because I was showing these symptoms I should look for a holistic alternative. I will try what you have suggested in your post.

    Reply
    • Sue says

      March 8, 2016 at 10:56 am

      Hi, Michelle. I hope you find something here that works for you. There are days when I wish I could take pain medications, but those are far and few between. The pain can definitely be managed with holistic alternatives. The key is to be consistent. When you find what works best for you, do it every day. Good luck!

      Reply
  3. Linda says

    March 14, 2016 at 1:13 pm

    Hi Sue, I have had Fibro for more than 30 years…. long before it had a name. One doctor called it “fibroitis” on my report, back in the 80’s.
    Have always loved swimming and water…but my swimming days are LONG over ! I am wondering if any of your followers have a WALK IN TUB or are able to use a regular tub for pain relief.
    I have found that I do not trust myself standing in the shower, as I get short, but noticeable “dizzy spells” when I have to close my eyes while washing my hair or face…and know I’d feel safer in a walk in tub and sit down while doing those things. If anyone has one, especially the whirpool type, I would like to know if they truly feel relief with it.
    I am new to your site. Glad I found you.
    Linda ( or my Netnick is Rose )

    Reply
    • Sue says

      March 14, 2016 at 1:36 pm

      Hi Linda. I dream of having a whirlpool tub. I take frequent epsom salt baths to help relieve the pain and relax my muscles. I know what you mean about being afraid of taking a shower with dizzy spells. My dad has a walk-in tub and he loves it because he was having trouble stepping over the tub to get in and out of the shower. Glad to have you here. Take care.

      Reply
  4. Lynne Edison says

    June 21, 2016 at 6:06 am

    Also marijuana helps my cmt

    Reply
  5. Brenda says

    June 22, 2016 at 6:23 pm

    I use most of your suggestions and appreciate the article you wrote but I would like to add a couple (1) accepting that chronic pain is a fact of your life or at least focusing on acceptance is extremely helpful and journaling or blogging is also helpful

    Reply
    • Sue says

      June 23, 2016 at 3:53 pm

      Your suggestions so true. Acceptance is the hardest one and even after all these years, I sometimes waffle back and forth. And journaling and blogging both help me keep things in perspective. 🙂

      Reply
      • Kenneth R. McClelland says

        April 10, 2018 at 2:16 pm

        I totally agree with the Journal concept, and the more I read about the benefits of journaling, the more I’m convinced that everyone should consider this multi-faceted addition to their pain management. (in the interest of full disclosure, I do sell pain journals).

        Reply
  6. [email protected] says

    July 6, 2016 at 2:45 pm

    Chronic pain is very common in the population and even more common in people who have poor sleep, and it sort of becomes a vicious cycle. Pain affects our ability to sleep, and the lack of sleep makes the pain seem worse.

    Reply
    • Sue says

      July 12, 2016 at 3:12 pm

      I agree, poor sleep was my first symptom.

      Reply
  7. Genevieve says

    August 23, 2016 at 1:07 pm

    All of these suggestions are great! Its funny that different conditions can drastically change what is helpful. I have CRPS, gastroparesis, and widespread nerve damage/brain damage from late stage lyme disease so things like ice, self-massage, and Capsaicin aren’t helpful for my pain. Good sleep is SO important. I have been up all night 3-4 nights week until recently, my pain just gets too intense and I can’t sleep. I finally found something that helps me sleep deeply enough that my pain doesn’t wake me and oh god its so nice! Thanks for making this list!
    http://www.shipwithnosails.com

    Reply
    • Sue says

      August 23, 2016 at 7:54 pm

      Hi, Genevieve. I am glad you have found this post helpful and that you found something that helps you sleep. Good sleep is important. In fact, I think it is the MOST important symptom to treat.

      Reply
  8. jan says

    August 25, 2016 at 8:42 pm

    how does the oils work do you put it on your skin> and how much of the herbs do you use to make it work?

    Reply
    • Sue says

      August 29, 2016 at 1:46 pm

      Hi Jan. When it comes to herbs I usually take whatever they recommend on the bottle and I also let my doctor know what supplements I am taking. When you use essential oils on the skin you have to mix them with a carrier oil like olive oil. The oils will irritate your skin otherwise.

      Reply
  9. Ann says

    August 30, 2016 at 3:47 am

    I have a small tub so it’s hard to soak is there any other way I could use oils or Epsom salts?

    Reply
    • Sue says

      August 30, 2016 at 11:05 am

      Hi Ann. Even soaking just your feet in epsom salt would help because the magnesium is absorbed by your skin. Magnesium lotion or magnesium oil would be another option. Essential oils can be inhaled or applied to your skin. You just have to mix with the oils with olive oil or another type of carrier oil so they don’t irritate your skin.

      Reply
  10. Meital James says

    February 14, 2017 at 3:30 am

    Great suggestions. 🙂 I would add to the heat suggestion trying infrared heat as opposed to “regular” electric heat. It’s much more effective and safer. You can see the science behind it here: http://www.infrared-light-therapy.com/infrared-therapy-pain-relief/

    Reply
    • Sue says

      February 16, 2017 at 3:14 pm

      It is on my wish list.

      Reply
  11. Gail says

    July 6, 2017 at 6:23 am

    I could soak in a warm/hot tub and do some other things listed until subcutaneous lupus and RA hit me, too. So, these things are no longer options for me. And while Fibro is definitely painful (diagnosed with it 20 years ago), it pales in comparison to the pain from RA, nor can it shorten my life, thank goodness! Best wishes !

    Reply
    • Sue says

      July 15, 2017 at 2:06 pm

      So sorry, Gail.

      Reply
  12. DaphneNeathery says

    February 18, 2018 at 1:01 am

    Pineapple and cherry juice also help with inflammation

    Reply

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Sue (Fibrodaze) Hi, I’m Sue. I’ve been diagnosed with fibromyalgia, migraines, multiple chemical sensitivities, depression, and asthma. I want to share information and self-care tips in order to help others with similar conditions live a better life. But, most of all, I want you to know you are not alone…Read More

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