Non-Medication Pain Relief Options: A Guide for Patients

May 9, 2024

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As a medical professional, one of the most common issues I see patients struggling with is acute pain. Whether it’s due to an injury, surgery, or an underlying medical condition, acute pain can significantly impact quality of life. While medications like opioids are often prescribed for acute pain, there are many effective non-medication options available as well. In this article, I’ll be sharing 20 different non-medication pain relief techniques that can help manage acute pain symptoms and promote healing.

Before we dive in, it’s important to understand what acute pain is. Acute pain is defined as pain that comes on suddenly and has a limited duration, typically less than 3 to 6 months[1]. This is different from chronic pain, which is persistent pain that lasts for longer periods. Acute pain serves as a warning signal that something is wrong in the body, such as tissue damage. Common causes of acute pain include:

  • Traumatic injuries like fractures, sprains, and strains
  • Surgical incision sites
  • Dental procedures
  • Burns
  • Labor and childbirth
  • Medical conditions like appendicitis or kidney stones

Cold and Heat Therapy

How It Works

Applying cold or heat is one of the most basic yet effective ways to relieve acute pain. Cold therapy works by reducing blood flow to the affected area, which helps decrease swelling, inflammation, and pain[2]. Heat therapy does the opposite – it increases circulation and relaxes tense muscles.

How To Use It

For an acute injury, always start with cold therapy for the first 24-48 hours. Apply an ice pack or cold compress for 15-20 minutes at a time, several times a day. After a couple days, switch to heat therapy if you prefer. Use a heating pad or warm compress for 15-20 minutes at a time. Never apply ice or heat directly to the skin – always wrap it in a towel first.

Elevation and Compression

How It Works

Elevating the affected area above the level of the heart helps reduce swelling and associated pain by allowing fluid to drain away from the site. Compression with an elastic bandage also helps minimize swelling.

How To Use It

If you have an acute injury to a limb (like an ankle sprain), elevate it above your heart whenever possible, especially in the first few days. Wrap an elastic compression bandage around the area, starting from the furthest point and working up (e.g. from the toes to the calf). The bandage should be snug but not cutting off circulation.

Gentle Movement and Stretching

Benefits of Movement

While rest is important for healing, staying immobile for too long can actually increase stiffness and pain. Gentle movements and stretches keep joints flexible and prevent muscles from getting weak and tight. Movement also promotes circulation which aids in healing.

Safe Exercises

The key is to start slow and gentle. Depending on your injury or surgery, your doctor or physical therapist can recommend safe exercises. Some examples include:

  • Ankle pumps and circles for leg/foot pain
  • Pendulum swings for shoulder pain
  • Pelvic tilts and knee-to-chest for low back pain
  • Chin tucks and neck rotations for neck pain

Never force any movements that significantly increase your pain. Stretching should be gentle and held for 10-30 seconds at a time.

Deep Breathing and Relaxation

Mind-Body Connection

Pain isn’t just a physical experience – it also has mental and emotional components. When we’re in pain, it’s common to feel stressed, anxious, or tense, which can actually amplify pain sensations. Relaxation techniques help calm the mind and body.

Techniques To Try

Deep breathing is a simple but powerful relaxation method. Take slow, deep breaths in through the nose and out through the mouth. Focus on breathing into your belly rather than your chest. You can also try progressive muscle relaxation – start at your toes and gradually tense and relax each muscle group up through your body. Guided imagery is another option, which involves visualizing peaceful scenes to distract from pain.

Acupressure and Massage

Principles of Acupressure

Acupressure is an ancient Chinese healing art based on the same principles as acupuncture, but without needles. It involves applying pressure to specific points on the body to release tension, increase circulation, and relieve pain[3]. Some common acupressure points for pain include:

  • LI-4 (web between thumb and index finger) – headaches, facial pain
  • PC-6 (inner wrist) – nausea, carpal tunnel
  • GB-20 (base of skull) – headaches, neck pain
  • SP-6 (above inner ankle bone) – menstrual cramps, low back pain

Massage Therapy

Massage is another hands-on therapy that can be very soothing for tense, sore muscles. A massage therapist can use various techniques like Swedish massage, deep tissue massage, or trigger point therapy. You can also do self-massage on sore spots using your hands, a foam roller, or massage tools.


Healing Properties of Water

Hydrotherapy harnesses the healing properties of water to relieve pain and promote relaxation. Warm water is especially therapeutic – it increases circulation, relaxes muscles, and reduces joint stiffness. Being submerged in water also relieves pressure on joints.

Ways To Use Water

Taking a warm bath is a great way to soothe all-over aches and pains. You can add Epsom salts which contain magnesium, a mineral that helps reduce inflammation. For more targeted relief, try using a handheld shower head to massage sore spots. Moist heat packs are another option – they penetrate more deeply than dry heat.

Foam Rolling and Self-Myofascial Release

What Is Fascia?

Fascia is a thin sheath of connective tissue that surrounds all our muscles. Sometimes fascia can become tight and cause pain or restricted movement. Self-myofascial release is a technique to help break up those tight spots in fascia[4].

How To Do It

One of the most common tools for self-myofascial release is a foam roller. These come in various densities and textures. To use it, slowly roll the affected area over the foam roller, pausing for 30-90 seconds on any spots that feel especially tender. You can also use massage balls or other tools to get into smaller areas like the neck or feet. Go slowly and don’t overdo it – you may feel some discomfort but it shouldn’t be extremely painful.

Yoga and Tai Chi

Mind-Body Practices

Yoga and tai chi are mind-body practices that combine gentle movements, deep breathing, and meditation. They have been shown to help reduce pain and improve overall well-being[5].

Benefits for Pain Relief

The physical postures and stretches in yoga help improve flexibility and strengthen muscles without putting too much strain on the body. Holding poses and focusing on the breath also promotes relaxation. Tai chi uses flowing, circular movements that gently mobilize joints and muscles. Both practices cultivate mindfulness, which can help change your perception of pain.

Herbal Remedies

Natural Pain Relievers

Certain herbs have natural pain-relieving and anti-inflammatory properties. Some of the most researched include:

  • Turmeric – contains curcumin, a potent anti-inflammatory compound
  • Ginger – blocks pain pathways and reduces inflammation
  • Boswellia – inhibits pro-inflammatory enzymes
  • Devil’s claw – often used for arthritis and low back pain
  • White willow bark – contains salicin, the precursor to aspirin

How To Use Herbs

Herbs can be taken in various forms like capsules, tinctures, or teas. You can also incorporate them into your diet, such as adding turmeric or ginger to meals. It’s important to talk to your doctor before taking herbal supplements, as they can interact with medications. Topical herbal balms or creams can be applied directly to painful areas.

Essential Oils

Aromatherapy for Pain

Essential oils are highly concentrated plant extracts that can be used for aromatherapy. Inhaling certain scents is thought to stimulate the limbic system in the brain, which plays a role in emotions and pain perception. Some essential oils also have analgesic and anti-inflammatory effects when applied topically.

Oils To Try

  • Lavender – promotes relaxation, useful for stress-related pain
  • Peppermint – cooling effect, often used for headaches and sore muscles
  • Eucalyptus – anti-inflammatory, good for joint pain
  • Rosemary – warming effect, increases circulation
  • Frankincense – said to reduce inflammation and relieve anxiety

Always dilute essential oils in a carrier oil before applying to the skin. You can also diffuse them or inhale from the bottle.

Meditation and Mindfulness

Changing Pain Perception

Meditation and mindfulness practices involve focusing your attention on the present moment and observing thoughts and sensations without judgment. Research shows that these practices can actually change how the brain processes pain[6].

How To Practice

A simple way to start is with a breathing meditation. Sit comfortably, close your eyes, and focus on your breath. Notice the sensations of breathing without trying to change it. When your mind wanders, gently bring your attention back to your breath. You can also try a body scan meditation, where you systematically focus on each part of your body and notice any sensations without labeling them as good or bad.

Music Therapy

Healing Power of Music

Music has the power to influence our emotions and even our physiology. Listening to calming, pleasant music can help reduce stress, anxiety, and pain sensations[7]. It works by engaging the parts of the brain involved in reward and emotion.

Putting It Into Practice

Create a playlist of songs that you find relaxing and enjoyable. You might prefer instrumental pieces, nature sounds, or certain genres like classical or soft rock. Experiment to see what works best for you. Put on headphones and let yourself get fully immersed in the music. You can also try humming or singing along, as this engages more of the brain.


Mind Over Body

Biofeedback is a technique that helps you learn to control certain bodily functions that are normally automatic, like heart rate, breathing, and muscle tension. By seeing your body’s responses in real-time, you can learn to consciously relax and reduce pain sensations.

How It Works

During a biofeedback session, sensors are placed on your skin to measure things like your heart rate, breathing, skin temperature, and muscle activity. This information is fed back to you via a computer screen or sound. A therapist guides you through relaxation exercises and you can see how your body responds. With practice, you can learn to control these responses without the biofeedback equipment.


Ancient Chinese Practice

Acupuncture is a key component of Traditional Chinese Medicine that involves inserting thin needles into specific points on the body. It’s based on the belief that pain and illness are caused by imbalances or blockages in the body’s life energy, or qi. Stimulating acupuncture points is thought to restore balance and promote healing.

Modern Research

While the traditional explanations may not resonate with everyone, modern research suggests that acupuncture can be effective for various types of pain, including low back pain, neck pain, and osteoarthritis[8]. It’s thought to work by stimulating the nervous system and releasing natural pain-relieving chemicals in the body.

Chiropractic Care

Spinal Manipulation

Chiropractors are healthcare professionals who focus on the diagnosis and treatment of neuromuscular disorders, with an emphasis on the spine. The core of chiropractic care is spinal manipulation, also called spinal adjustment. This is a technique where the chiropractor uses their hands or a device to apply controlled force to a joint, usually in the spine.

Benefits and Risks

The goal of spinal manipulation is to improve joint mobility, reduce pain, and promote healing. It’s often used for conditions like low back pain, neck pain, and headaches. While it’s generally considered safe when performed by a trained professional, there are some risks like temporary soreness or, very rarely, stroke[9]. It’s important to discuss with your doctor whether chiropractic care is appropriate for your condition.

Physical Therapy

Movement As Medicine

Physical therapists are experts in how the body moves. They use various techniques to reduce pain, improve mobility, and restore function. A key component of physical therapy is exercise. A physical therapist can design a personalized exercise program to strengthen weak muscles, stretch tight muscles, and improve overall conditioning.

Other Techniques

In addition to exercise, physical therapists use modalities like heat/cold therapy, ultrasound, electrical stimulation, and manual therapy techniques like massage and joint mobilization. They also provide education on proper posture, body mechanics, and ways to prevent re-injury.

Occupational Therapy

Adapting Daily Activities

While physical therapy focuses more on the body’s ability to move, occupational therapy helps people adapt their movements for daily activities. An occupational therapist can teach you ways to modify your activities to reduce pain and improve function.

Assistive Devices

Occupational therapists also recommend assistive devices and equipment to make tasks easier. For example, they may suggest ergonomic tools to reduce strain at work, or devices like reachers and grab bars to help with household tasks. They can also fabricate custom splints or braces to support painful joints.

Dietary Changes

Anti-Inflammatory Diet

What we eat can have a significant impact on inflammation in the body. Some foods like processed snacks, refined carbs, and red meat can promote inflammation, while others like fruits, vegetables, whole grains, and fatty fish can help reduce it[10]. Adopting an anti-inflammatory diet may help reduce pain over time.

Specific Nutrients

Certain nutrients have been shown to have pain-relieving effects. Omega-3 fatty acids, found in fish oil and flaxseed, can help reduce inflammation. Vitamin D deficiency has been linked to increased pain sensitivity. Magnesium, found in leafy greens, nuts, and seeds, helps relax muscles. Incorporating foods rich in these nutrients may be beneficial.


Natural Pain Relievers

In addition to getting nutrients from food, some people find relief with dietary supplements. Some of the most popular supplements for pain include:

  • Fish oil – high in omega-3s
  • Turmeric/curcumin – potent anti-inflammatory
  • Glucosamine and chondroitin – may help with osteoarthritis
  • SAM-e – may boost mood and relieve osteoarthritis pain
  • CBD oil – may reduce inflammation and anxiety

It’s crucial to talk to your doctor before starting any supplements, as they can interact with medications and are not regulated the same way drugs are.

Topical Pain Relievers

There are also many topical products that can be applied directly to the skin for localized pain relief. These include:

  • Capsaicin cream – derived from chili peppers, depletes pain signaling chemicals
  • Arnica gel – a homeopathic remedy said to reduce swelling and bruising
  • Menthol or camphor – create cooling or warming sensations that override pain signals
  • CBD balms – may reduce inflammation and numb pain

Topicals can be a good option for those who can’t take oral medications due to side effects or interactions.

Mind-Body Therapies

Psychological Approaches

Pain isn’t just a physical sensation – it’s closely tied to our thoughts and emotions. Psychological therapies can help change the way we think about and cope with pain. Cognitive-behavioral therapy (CBT) helps identify and reframe negative thought patterns and develop coping skills. Acceptance and commitment therapy (ACT) encourages accepting what can’t be changed and committing to valued actions.

Relaxation Techniques

Various relaxation techniques can help calm the mind and body, reducing the stress response that can amplify pain. In addition to deep breathing and progressive muscle relaxation, other techniques include:

  • Guided imagery – visualizing peaceful scenes
  • Autogenic training – using verbal cues to induce relaxation
  • Biofeedback – learning to control physiological responses
  • Hypnosis – inducing a trance-like state to promote relaxation and change perceptions of pain


As we’ve seen, there are many non-medication options for managing acute pain. From physical modalities like heat and ice to mind-body techniques like meditation and biofeedback, these approaches can be used alone or in combination to provide relief.

It’s important to remember that everyone’s experience of pain is unique, and what works for one person may not work for another. It may take some trial and error to find the right combination of therapies for you. Be patient with yourself and don’t hesitate to reach out for help.

Here are some key takeaways:

  1. Start with the basics: Cold/heat therapy, elevation, and gentle movement can be very effective for acute injuries.
  2. Mind and body are connected: Stress and anxiety can amplify pain, so relaxation techniques are important tools.
  3. There are many options to explore: From acupuncture to yoga to herbal remedies, there’s a wide range of therapies to try.
  4. Passive and active approaches are both valuable: While passive techniques like massage feel good, active approaches like exercise are crucial for long-term recovery.
  5. Work with professionals: A skilled physical therapist, acupuncturist, or other professional can guide you and tailor a plan to your needs.

Remember, pain is a sign that something needs attention. If your pain is severe, persists beyond a few days, or keeps you from your normal activities, it’s important to consult your doctor. But for many cases of acute pain, these non-medication strategies can provide significant relief and support your body’s natural healing process.

ApproachExamplesHow It Helps
Physical Modalities
  • Cold and heat
  • Elevation
  • Movement and stretching
  • Hydrotherapy
  • Massage
  • Reduce swelling and inflammation
  • Promote circulation
  • Relax tense muscles
  • Improve flexibility and mobility
Mind-Body Techniques
  • Deep breathing
  • Meditation
  • Guided imagery
  • Biofeedback
  • Yoga and tai chi
  • Promote relaxation
  • Reduce stress and anxiety
  • Change perceptions of pain
  • Improve overall well-being
Manual Therapies
  • Acupuncture
  • Chiropractic
  • Physical therapy
  • Occupational therapy
  • Stimulate healing
  • Improve joint mobility
  • Reduce muscle tension
  • Restore function
Herbal and Nutritional
  • Turmeric, ginger, boswellia
  • Omega-3s, vitamin D
  • Glucosamine and chondroitin
  • Topical capsaicin, arnica
  • Reduce inflammation
  • Provide natural pain relief
  • Support joint health
  • Reduce localized pain
Psychological Strategies
  • Cognitive-behavioral therapy
  • Acceptance and commitment therapy
  • Relaxation training
  • Hypnosis
  • Change thought patterns
  • Develop coping skills
  • Reduce stress response
  • Alter pain perceptions

The power to manage pain is within your reach. By exploring these non-medication options and working with your healthcare team, you can take an active role in your recovery and improve your overall quality of life. Remember, pain is a complex experience, and there’s no one-size-fits-all solution. But with patience, persistence, and a multimodal approach, relief is possible.


  1. Treede, R. D. (2018). The International Association for the Study of Pain definition of pain: as valid in 2018 as in 1979, but in need of regularly updated footnotes. Pain reports, 3(2), e643.
  2. Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine, 127(1), 57-65.
  3. Bauer, B. A., Tilburt, J. C., Sood, A., Li, G. X., & Wang, S. H. (2016). Complementary and alternative medicine therapies for chronic pain. Chinese journal of integrative medicine, 22(6), 403–411.
  4. Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International journal of sports physical therapy, 10(6), 827–838.
  5. Kong, L. J., Lauche, R., Klose, P., Bu, J. H., Yang, X. C., Guo, C. Q., Dobos, G., & Cheng, Y. W. (2016). Tai Chi for Chronic Pain Conditions: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Scientific reports, 6, 25325.
  6. Zeidan, F., & Vago, D. R. (2016). Mindfulness meditation-based pain relief: a mechanistic account. Annals of the New York Academy of Sciences, 1373(1), 114–127.
  7. Garza-Villarreal, E. A., Wilson, A. D., Vase, L., Brattico, E., Barrios, F. A., Jensen, T. S., Romero-Romo, J. I., & Vuust, P. (2014). Music reduces pain and increases functional mobility in fibromyalgia. Frontiers in psychology, 5, 90.
  8. Vickers, A. J., Vertosick, E. A., Lewith, G., MacPherson, H., Foster, N. E., Sherman, K. J., Irnich, D., Witt, C. M., Linde, K., & Acupuncture Trialists’ Collaboration (2018). Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis. The journal of pain, 19(5), 455–474.
  9. Goertz, C. M., Long, C. R., Vining, R. D., Pohlman, K. A., Walter, J., & Coulter, I. (2018). Effect of Usual Medical Care Plus Chiropractic Care vs Usual Medical Care Alone on Pain and Disability Among US Service Members With Low Back Pain: A Comparative Effectiveness Clinical Trial. JAMA network open, 1(1), e180105.
  10. Ricker, M. A., & Haas, W. C. (2017). Anti-Inflammatory Diet in Clinical Practice: A Review. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 32(3), 318–325.
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