If Medicine Doesn’t Work, Here Are 6 Viable Alternatives to Lower Pain and Chronic Inflammation
I eliminated back pain and reduced muscle soreness sustainably with healthy lifestyle choices and natural therapies.
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Dealing with persistent pain and chronic inflammation during my formative years was an arduous journey. It felt as though I were burdened with a lifelong disability, leading me to believe that enduring pain was my destined path.
Even my trusted medical specialist prescribed me a lifelong regimen of anti-inflammatory medication, which, at the time, provided a welcome respite from the excruciating pain of autoimmune inflammatory arthritis. Later, I learned that there were millions of people living with arthritis.
I am grateful for the support of specialists at the time, yet this experience awakened me to the realization that a lifetime of medication wasn’t the only solution. There existed more effective approaches to tackling the underlying issues and alleviating the symptoms.
Conventional pain relievers and anti-inflammatory drugs, though indispensable for temporary relief, rarely address the root causes of our ailments. In fact, numbing and masking the pain can inadvertently exacerbate our conditions over time, as pain is a crucial signal from the body that something is amiss and requires our attention.
So, my point is while taking medication may be necessary for survival, I believe that a more holistic approach involves delving deeper to unearth the root causes and addressing them through lifestyle choices, therapies, or, in some cases, surgical interventions.
Fortunately, my personal journey didn’t necessitate surgery. Instead, I managed to significantly improve my painful and inflammatory conditions through lifestyle adjustments and natural therapies, which I’m eager to share with you in this post.
I won’t delve into lifestyle choices here, as I’ve covered them in detail in my previous posts. However, the core principles remain the same: maintaining a well-balanced diet based on whole foods, restorative sleep, regular exercise tailored to our specific needs, timely rest and recovery, infusing our life with moments of joy, and fostering meaningful social connections.
What sets this post apart is the exploration of natural therapies and approaches, which are not as universally applicable as fundamental lifestyle choices. I aim to provide a brief yet informative overview, offering options and valuable insights from my experience to encourage your further exploration.
My goal is to empower you to make informed choices that best suit your unique needs and even discuss their suitability with your healthcare consultants. Some are now mainstream and even covered by standard Medicare or health insurance.
1 — Hydrotherapy and Thalassotherapy
Hydrotherapy, a water-based treatment, encompasses applications like immersing the body in water, using water in various ways (hot/cold compresses, sprays, or jets), and engaging in exercises in water.
Physiotherapists use group hydrotherapy in health centers, and it can also be adapted for home use if patients have access to large baths or pools. Hydrotherapy primarily targets musculoskeletal and neurological conditions, focusing on post-operative rehabilitation.
Some examples of hydrotherapy methods include aquatic exercise, whirlpool baths, and watsu, which involves gentle stretching and massage in warm water. These therapies aim to enhance mobility, reduce pain, and promote relaxation.
The therapeutic effects of hydrotherapy stem from physical, thermal, and hydrodynamic properties, including buoyancy, temperature, and hydrostatic pressure.
The application of these properties is guided by theories such as the stimulation of muscle and nerve fibers in the skin to diminish pain signals to the brain and the release of natural painkillers (endorphins) triggered by the thermal aspects of hydrotherapy.
This review paper informs that using water for various treatments (hydrotherapy) is as old as mankind. Hydrotherapy is one of the basic methods of treatment widely used in natural medicine. The authors reviewed many articles from Pubmed and stated, “Based on the available literature, this review suggests that hydrotherapy has a scientific evidence-based effect on various systems of the body.” The paper includes 100 citations.
Thalassotherapy is a type of climatotherapy that uses seawater to facilitate healing and well-being. Seawater contains minerals and trace elements that can be absorbed through the skin and provide therapeutic benefits.
The mechanisms behind the therapeutic effects of thalassotherapy include mineral content (magnesium, potassium, calcium, chloride, iodine), osmosis (clearing toxins and impurities), and inhalation of the sea mist to improve respiratory conditions. Thalassotherapy is practiced globally and is popular in the coastal regions of France, Greece, Japan, and Thailand.
There are numerous scientific papers on thalassotherapy. This 2019 systematic review summarized all published articles on thalassotherapy and thermal medicine subjects in the Web of Science Core Collection.
This 2011 paper concludes, “Climatotherapy at the Dead Sea induces significant changes in vitamin D, associated with reduced musculoskeletal pain and disease severity.” This 2013 paper states that “Dead Sea climatotherapy significantly influences the quality of life of patients with psoriasis vulgaris and psoriatic arthritis.”
This 2005 paper in Rheumatology concluded that “a combination of thalassotherapy, exercise, and patient education may temporarily improve fibromyalgia symptoms and health-related quality of life.”
2 — Sensory Deprivation Therapies
My introduction to sensory deprivation therapies occurred in the early 1980s. I explored this practice in the mid-1980s when I began my postgraduate studies, where I explored the impact of stress on the human brain.
However, sensory deprivation therapies have existed since the 1950s, with the inception of the “Sensory Deprivation Therapy Tank” by Dr. John Cunningham Lilly, an American medical doctor, neuroscientist, and inventor, in 1954. Dr. Lilly’s innovative contributions extend beyond this, which I’ll explore in future articles.
In 1989, the American Psychological Association published a comprehensive literature review titled “Perceptual Isolation, Sensory Deprivation, and Rest: Moving introductory psychology texts out of the 1950s,” which annotated medical reports on the subject.
I also encountered these therapies during my leadership studies, observing how leaders in large corporate organizations utilized them to prevent burnout. Leadership literature supports the idea that excessive sensory input can hinder leadership performance, leading to a focus on minimizing physical and mental distractions.
Sensory deprivation is not a novel or controversial concept. It boasts a robust scientific foundation and has evolved alongside technological advancements. These therapies have a longstanding commercial history. Essentially, sensory deprivation involves reducing stimuli from our senses, whether visual, auditory, gustatory, olfactory, or tactile. I explained the details in a story titled How Sensory Deprivation Therapies Might Enhance Cognitive Health and Performance.
3 — Pelotherapy and Geotherapy — Soil Based Therapies
Like water, earthing with soil can also be therapeutic. Pelotherapy (mud therapy) uses mud, clay, or peat to treat various health conditions. It is based on the principle that mud’s natural properties can help improve circulation, reduce inflammation, and boost healing.
The mechanisms behind the therapeutic effects of mud therapy include the mineral content of mud, its thermal properties, absorption, clearing of toxins and impurities from the skin, and promoting detoxification.
Mud therapy is a traditional treatment in Ayurveda, an ancient Indian system of medicine. Practitioners use mud therapy to treat joint pain, skin disorders, and digestive issues. They are now used in modern spas and wellness centers across the globe.
As informed in this resource, “While there are many different types of therapy in Ayurveda, one class of therapy is naturopathic therapy involving the five elements. Mud therapy (mṛttikā cikitsā) is one of these five-element therapies corresponding to the element Earth (bhūmi or pṛthvī).”
This paper states, “Peloids have been used as heat-providing healing systems since ancient times. Currently, peloid therapy is used in health resort medicine as both balneotherapy and thalassotherapy.”
The paper informs that “the peloids of the medical spas studied are used as thermotherapeutic agents in the treatment of musculoskeletal disorders, especially in knee osteoarthritis and to a lesser extent in back pain and psoriatic arthropathy.
The clinical experience in these centers shows that the main effects of the application of their peloids are the reduction of pain, an increase in the joint’s functional capacity, and an improvement in the quality of life.
As thermotherapeutic agents, all the peloids of the medical spas studied and the pastes examined showed a heat flow rate up to four times lower than that of the same amount of water. The raw materials studied can be used as solid phases to prepare peloids with mineral waters.”
I enjoyed heated mud baths in Europe during my travels. They increased blood flow and induced relaxation. I also used mud packs and mud wraps, providing mineral absorption and detoxification to the skin when I had skin issues in my younger years.
Geotherapy is a form of alternative medicine that uses the natural materials of the earth for therapeutic purposes. Some examples of geotherapy are mud baths, clay masks, hot/cold stone therapy, and barefoot walking on sand or soft soil, making earthing effects.
According to anthropological studies, the use of soil and earth-based treatments for healing has been practiced in some cultures throughout history, and modern geotherapy has been influenced by traditional practices worldwide.
For example, in Traditional Chinese Medicine, soil and stones balance the body’s energy. The Navajo used clay for wound healing. The Hopi used clay for treating digestive issues and skin conditions. Indians used clay for detoxification. African tribes used clay for treating diarrhea and stomach problems.
The mechanisms behind the therapeutic effects of geotherapy include the minerals and trace elements in soil having therapeutic effects when applied to the body. Soil-based materials may increase blood circulation, reduce inflammation, and nourish the skin.
Another mechanism of geotherapy involves the use of negative ions. Sand, soil, or earthing treatments can generate negative ions, which can improve mood, reduce stress, and boost the immune system. Therefore, I love barefoot walking.
Nowadays, practitioners use geotherapy to treat skin conditions, arthritis, and muscle tension. Geotherapy might have therapeutic effects on skin health, reducing inflammation and facilitating relaxation.
A 2019 study investigated geotherapy (using poultices made from earth materials such as clay or mud) for patients with osteoarthritis. This subject is still under debate, as the effect of the earth’s material remains unclear.
4 — Saunas, Hot Baths, Icebath, and Cold Showers
Saunas, dry or infrared, can reduce pain and inflammation through heat therapy. This section is about thermogenesis. The elevated temperature in saunas promotes blood circulation, which aids in flushing out inflammatory byproducts from affected areas.
This enhanced circulation also stimulates the release of endorphins (natural painkillers), providing pain relief. Regular sauna use can be a relaxing and natural way to manage pain and inflammation, potentially improving overall well-being.
Soaking in a hot bath with Epsom salts or essential oils can be an effective way to alleviate pain and inflammation. The heat from the bath relaxes muscles, reduces muscle spasms, and increases blood flow, which can help soothe painful areas.
Furthermore, the calming effect of a hot bath can lower stress levels, contributing to pain relief. Hot baths provide a simple and accessible method to manage pain and inflammation while promoting relaxation.
Cold showers can invigorate the body and reduce pain and inflammation by causing vasoconstriction, which narrows blood vessels and decreases blood flow. This can especially benefit people with inflammatory conditions like arthritis.
Cold showers can also stimulate the release of endorphins, offering pain relief. Cold showers provide a quick and accessible way to address inflammation and discomfort, potentially improving daily comfort and well-being.
Ice baths involve immersing the body in cold water to reduce pain and inflammation. The cold temperature constricts blood vessels and decreases blood flow, which can reduce swelling and inflammation.
Ice baths are challenging for many people, but they can relieve pain by numbing the affected area. Ice baths can be effective for acute injuries and post-exercise recovery, offering a natural and drug-free approach to managing pain and inflammation.
5 — Physiotherapy, Osteopathy, Remedial Massage, or Myotherapy
Physiotherapy can reduce pain and inflammation by using targeted exercises and manual techniques. These gentle movements can strengthen muscles, stabilize joints, and improve mobility, thereby lowering the stress on painful areas.
Manual therapies like joint mobilization and soft tissue techniques can break down scar tissue and enhance blood flow, which aids in reducing inflammation. This approach also activates the body’s natural pain-relief mechanisms and promotes healing. Physiotherapy offers a non-invasive and evidence-based option for pain management, minimizing the need for medication or surgery.
Osteopathy emphasizes the interrelationship between the body’s structure and its function. Osteopathic treatments, which include gentle manipulation and stretching, can relieve pain and inflammation by enhancing circulation and lymphatic drainage.
These techniques assist in reducing tissue congestion and inflammation at the affected site. Furthermore, osteopaths consider the whole body, seeking to address underlying issues contributing to pain and inflammation, offering a holistic approach to long-term relief. Osteopathy offers a natural and integrative approach to pain management, with potential benefits beyond symptom alleviation.
Remedial massage and myotherapy involve manual techniques to target specific muscle groups and alleviate pain and inflammation. These therapies can release muscular tension and trigger points, enhancing blood flow and reducing inflammation in affected areas.
By addressing muscular imbalances and promoting relaxation, they contribute to overall pain reduction. Remedial massage and myotherapy offer drug-free and non-invasive approaches to pain management, focusing on muscular causes of pain and providing relaxation benefits, potentially improving overall well-being.
6 — Natural Detoxification through Fasting
I left this to the end as it made the most significant impact in defeating my inflammatory conditions sustainably. I wrote a comprehensive article about the anti-inflammatory effects of fasting in a story titled Ketosis Can Lower Chronic Inflammation and Improve Metabolic and Mental Health in 6 Ways.
In essence, fasting promotes natural detoxification by allowing the body to divert energy from digestion to repair and cleansing processes. During a fast, the body breaks down stored fat and toxins, leading to a reduction in inflammation.
Autophagy and mitophagy, cellular clean-up processes, are activated, removing damaged cells and proteins, which can contribute to lowering inflammation. Fasting offers a holistic and drug-free approach to reducing inflammation, potentially improving overall health and well-being.
Fasting’s impact on inflammation is linked to the suppression of pro-inflammatory molecules and the activation of anti-inflammatory pathways. During fasting, the body produces ketones, which have anti-inflammatory properties and can reduce oxidative stress.
Additionally, fasting promotes the production of anti-inflammatory cytokines while reducing pro-inflammatory ones. The implication is that fasting can play a role in rebalancing the body’s inflammatory response, potentially benefiting us with chronic inflammatory conditions.
Fasting for healthy people might be a valuable strategy for those looking to manage inflammation naturally. While it may not be suitable for everyone, fasting, when done under proper guidance and for appropriate durations, can help reset the body’s inflammatory processes.
It can serve as an alternative or complementary approach to medication or other interventions for chronic inflammation. However, it’s essential to consult qualified healthcare providers before trying any fasting regimen, especially for patients with preexisting medical conditions.
Fasting can also boost mitochondria, as I explained in a story titled Manage Inflammation by Boosting Mitochondria in 5 Steps.
Conclusions
My journey through persistent pain and chronic inflammation taught me about the challenges that many people face in their quest for relief. It is a path that often begins with conventional medication.
I am genuinely grateful for the support of trusted medical specialists who provided that initial respite. However, it became evident that merely numbing the pain with medication wasn’t the sole answer. I found a broader spectrum of solutions rooted in addressing the root causes of our ailments not only lowered the pain but also removed the root causes.
While pain relievers and anti-inflammatory drugs serve a vital role in providing temporary relief, they often fall short of addressing the underlying issues. Unfortunately, they can inadvertently worsen the condition by masking essential signals from our bodies.
Thus, the more holistic approach I advocate involves exploring lifestyle choices, therapies, and surgical interventions when necessary.
My personal journey, thankfully, didn’t require more medication or surgery. Instead, I leveraged the power of lifestyle adjustments and natural therapies to improve my painful and inflammatory conditions significantly.
I am pleased that some of these approaches have evolved into mainstream solutions, even covered by standard health insurance, representing a promising shift towards holistic well-being and effective pain management that we all deserve.
I introduced a few more natural therapies in detail in a previous story, which might give you more options. In addition to these therapies revolving around stress, another critical point was to observe my behavior and posture to prevent unnecessary pain and inflammation.
I provided three postural tips that I learned from my physiotherapist. I shared the experience of a friend who lowered back pain by improving her core strength in seven steps. I also documented another case study of an elderly woman who improved her condition by doing planks daily. I explained why I have done planks daily for decades.
Thank you for reading my perspectives. I wish you a healthy and happy life.
To inform my new readers, I wrote numerous articles that might inform and inspire you. My topics include brain and cognitive function, significant health conditions, valuable nutrients, ketogenic lifestyle, self-healing, weight management, writing/reading, and humor. 100+ Insightful Life Lessons from My Circles for the Last 50+ Years
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