Millions of people experience joint pain and inflammation on a daily basis. The prevalence of this problem warrants a paradigm shift in the current standard of medical care and a wider acceptance of alternative methods for pain relief.
Some of these options include exercise programs, meditative classes, and holistic, natural body treatments.
For example, massage and acupuncture can substantially alleviate the pain resulting from arthritis. Mindfulness and meditation can enhance self-awareness to ease pain management, and exercise can improve circulation and overall health, thereby reducing joint inflammation.
Exercise
Factors that exacerbate the symptoms of pain include poor circulation, depression, fatigue, being overweight, and insomnia, as well as reduced muscle tone, flexibility, and range of motion.
Regular aerobic exercise improves muscle function and the body’s ability to take in and use oxygen, which is critical for healing. It also boosts vitality, decreases body fat, and elevates production of endorphins, the “feel good” hormones linked to relieving depression—all of which are important ingredients for pain management.
Improving muscle quality—not just quantity—is fundamental to pain reduction. Because of this, it is essential to include strength training, whether through weight lifting or Pilates, in your fitness regimen. This can help you enhance muscle function and lose extra weight.
The American College of Rheumatology (ACR) recommends that sufferers of fibromyalgia, a condition characterized by widespread musculoskeletal pain, “exercise often.” According to the organization’s website: “This is a very important part of fibromyalgia treatment. While difficult at first, regular exercise often reduces pain symptoms and fatigue.”
Those who suffer from rheumatoid arthritis are also advised to stay active.
“It is important to be physically active most of the time, but to sometimes scale back activities when the disease flares. … At these times, do gentle range-of-motion exercises, such as stretching. This will keep the joint flexible,” the ACR website states. “When you feel better, do low-impact aerobic exercises, such as walking, and exercises to boost muscle strength. This will improve your overall health and reduce pressure on your joints.”
Yoga and Meditation
Stretching is an important part of an exercise program. To be effective, stretching should be performed calmly, without bouncing or overexerting yourself, and in combination with proper breathing. The benefits include enhanced flexibility and range of motion, as well as reduced muscular tension, soreness, and risk of injury.
Yoga combines the advantages of stretching and meditation. The practice of yoga and other meditation disciplines can increase your awareness of the body, improve breathing, stimulate healing, and teach you how to focus away from the pain.
A 2007 study from the University of Maryland School of Medicine compared rheumatoid arthritis (RA) patients participating in an eight-week meditation program to those who did not.
“Mindfulness meditation may complement medical disease management by improving psychological distress and strengthening well-being in patients with RA,” concluded the researchers in the journal Arthritis & Rheumatology.
Another study, published in the journal Alternative Therapies in Health and Medicine in 2009, found that practicing yoga for 10 weeks “decreased perception of pain and depression, and improved balance” in women suffering from the disease.
There are numerous types of yoga, some of which require a high level of physical fitness and concentration. Therefore, consider attending the novice classes until you attain sufficient proficiency and comfort.
Massage Therapy
Massage therapy is another modality that has been shown to alleviate musculoskeletal pain.
“Massage has been practiced as a healing therapy for centuries in nearly every culture around the world,” notes the University of Maryland Medical Center website. “The use of massage for healing purposes dates back 4,000 years in Chinese medical literature and continues to be an important part of traditional Chinese medicine.”
There are a variety of massage treatments available today, ranging from deep-tissue to gentle-touch techniques. While not all types may be right for every condition, an appropriate treatment can bring about substantial benefits, including improved circulation, muscle tension and stress reduction, injury rehabilitation, and pain relief.
According to the National Center for Complementary and Alternative Medicine, “Much of the evidence points toward beneficial effects [of massage therapy] on pain and other symptoms associated with a number of different conditions.”
The Arthritis Foundation also cites a body of research showing that “regular use of the simple therapy led to improvements in pain, stiffness, range of motion, hand grip strength, and overall function of the joints.”
Acupuncture
Acupuncture is another ancient technique that can be effective in treating pain. According to the Pacific College of Oriental Medicine, “It can have an amazing ability to naturally relieve arthritic conditions: pain and inflammation of the joints.”
Traditional Chinese medicine believes that to achieve optimal health, the qi, or life force energy, must be unobstructed and balanced. By stimulating the flow of qi along the meridian energy channels of the body, acupuncture can improve circulation and sleep, boost production of endorphins, and block neurochemical signals that trigger pain.
“Results from a number of studies suggest that acupuncture may help ease types of pain that are often chronic, such as low-back pain, neck pain, and osteoarthritis/knee pain,” the National Center for Complementary and Alternative Medicine states.
The Harvard Medical School concurs, advising in a 2013 article, “Acupuncture is worth a try for chronic pain.”
These alternative treatments may not cure your condition, but they can provide substantial pain relief, improve your overall health, and enhance your quality of life. So, if you are one of the millions of sufferers of joint pain or inflammation, consider giving these options a try.
Leslie Mary Olsen is a certified personal trainer, certified health coach, fitness coaching specialist, and licensed massage therapist. She holds a master’s degree in health policy and has over 30 years of experience in the health and wellness field.
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