It’s natural to develop aches and pains as you age. Approximately 65% of American adults older than 65 report chronic pain — pain that lasts three months or more. And if chronic pain isn’t managed, it can affect your quality of life.
“Pain can interfere with your ability to function physically, mentally and emotionally,” says Elizabeth Ko, MD, an internal medicine physician at UCLA Health. “Thankfully, we have an ever-expanding toolkit of options to help us manage pain.”
That toolkit goes far beyond medication. Complementary health approaches to pain management are more accessible and more widely used than 20 years ago. While research on many alternative therapies is limited, there is reason to believe that these approaches may be helpful for many people.
Holistic approaches to managing chronic pain in older adults
Many lifestyle choices can help with chronic pain, including:
- Eating a healthy, whole-food diet
- Getting regular exercise
- Prioritizing quality sleep
- Reducing stress
- Using heat and ice
But when you make healthy choices and chronic pain persists, you may want to talk to your physician about alternative therapies.
Dr. Ko shares some options to consider for holistic pain management:
1. Acupuncture
This ancient Chinese technique involves inserting fine needles into strategic points on the body. The needles stimulate the central nervous system and the body’s natural healing energy.
According to the Academy of American Family Physicians, acupuncture may help with several chronic conditions, including:
- Back pain
- Migraines and tension headaches
- Pain associated with cancer treatment
There is some evidence that acupuncture may also help with knee pain associated with osteoarthritis (OA), but the research is inconsistent or limited. As a result, the American Academy of Orthopaedic Surgeons strongly recommends against acupuncture for knee OA. The American College of Rheumatology only recommends it for knee replacement candidates who cannot or will not have surgery.
2. Massage therapy
Therapeutic massage involves manipulating the body’s soft tissue in various ways, including kneading, tapping and using circular motions. The result is an increased flow of oxygen and blood to that area. Massage therapy also relaxes the nervous system. It slows your heart rate and lowers blood pressure, while reducing stress and pain hormones.
The immediate effects of massage therapy may benefit people with chronic pain, such as:
- Back pain
- Neck pain
- OA knee pain
- Shoulder pain
Over time, regular treatment with massage therapy may also help with fibromyalgia symptoms, including pain.
3. Mindfulness-based approaches
Research shows that mindfulness techniques — such as those achieved through cognitive behavioral therapy — may help reduce the intensity of chronic pain and improve physical function. Mindfulness approaches can help slow your breathing, lower your blood pressure and reduce your heart rate.
Relaxation techniques to consider include:
- Diaphragmatic breathing, which involves slow, deep breathing
- Guided imagery, which relaxes the body, lowers stress hormones and distracts from the pain
- Hypnosis, but it may take at least eight sessions to see the benefits, according to the National Center for Complementary and Integrative Health
- Progressive muscle relaxation, which the American College of Physicians recommends as a first step in treating chronic low-back pain
4. Physical therapy
Physical therapy is a commonly prescribed treatment for chronic pain. Physical therapists use various techniques, including stretching, nerve stimulation and strength exercises, to help patients improve their range of motion.
The stretching and stimulation during a physical therapy session often provide immediate relief. But physical therapy can also help to reduce your pain in the future. Strengthening the muscles around your pain point — joint, shoulder, lower back or neck — can relieve pain and help you regain function.
5. Tai chi and yoga
Moving your body is always beneficial when managing chronic pain. But experts agree that movement that focuses on breathing, mindfulness and flexibility — such as yoga and tai chi — is especially effective.
Yoga therapy, which combines breathing, meditation and holding physical postures, is gaining popularity — 10% more people practice yoga now than in 2002. While some do it for general wellness, many do it to manage a specific health condition, including chronic pain. Yoga may help ease symptoms of:
- Arthritis
- Fibromyalgia
- Headache
- Low-back pain
- Neck pain
Like yoga, tai chi involves breathing and meditation, but it includes slow, gentle movements. It’s a good option for managing chronic low-back pain or OA of the hip or knee, especially when practiced in conjunction with physical therapy. Research shows that tai chi may improve pain, stiffness, balance and joint function in people with OA.
Work with your health care team for effective chronic pain management
Alternative treatments can help the body and mind with pain management. But not every option will work for everyone. And just because an approach is natural doesn’t mean it’s without risk.
“A pain management plan requires a personalized approach that considers your preference and unique medical needs,” Dr. Ko says. “Keep an open dialogue with your physician. If an approach isn’t effective, return to the drawing board until you find the alternative treatment best suited to your unique needs.”
