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The National Institutes of Health reported in 2023 that 21% of U.S. adults suffer from chronic pain, while 8% experience high-impact chronic pain. Chronic pain is defined as daily or near-daily pain that lasts 6 or more months and has a detrimental impact on daily life activities. It can also be persistent, with many people still reporting pain a year later.
In the United States, an estimated 22% of appointments made with primary care providers are made by patients seeking relief from pain. In 2022, Americans spent about $633.5 billion on prescription drugs, a growth of 9.4% over 2021. While this study didn’t break down how much of this dollar amount was prescription painkillers, the Centers for Disease Control and Prevention (CDC) consistently states that analgesics are the most frequently prescribed therapeutic class. Arthritis is a leading cause of chronic pain, resulting in an estimated cost of over $600 billion in the United States in 2019, the most recent year with data available.
At FHE Health, we know the price of pain management goes well beyond a dollar figure. Many of our program participants have struggled with addiction to prescription, over-the-counter and street drugs they’ve used to combat pain and the effects of stress. We’re committed to introducing our patients to effective, drug-free, holistic solutions to the complex issues related to substance abuse, mental health, stress and pain.
Using Massage Therapy as a Pain and Stress Management Option
A randomized study published in 2023 found that both massage therapy and acupuncture provided long-term pain reduction, with no significant difference between treatments. Global Advances in Integrative Medicine and Health published its findings in 2024, which indicated that massage therapy reduced pain and anxiety in patients following breast cancer surgery.
The University of Minnesota reports that massage therapy causes a variety of positive physiological changes in your body. It can help relieve physical pain and reduce stress by triggering what’s known as the relaxation response. This is an “involuntary yet predictable response of the nervous system to massage techniques and touch.”
When the relaxation response is triggered through the deliberate motions used by massage therapists, your heart rate may slow down, your blood pressure may drop and your cortisol levels can be reduced. At the same time, bioavailable levels of the chemical serotonin rise within the brain, promoting feelings of relaxation and an overall sense of well-being.
Massage treatments can increase blood circulation, which can provide relief from pain caused by diabetic neuropathy, swelling and other conditions that are impacted by the circulatory system. Improved circulation leads to increased oxygenation of cells throughout the body, leading to the more efficient clearing of pain-causing inflammation in the muscles and joints. When stiff, sore muscles are treated with massage, patients may experience a reduction in painful spasms and muscle contractions.
For patients who’ve undergone treatments for cancer that include the removal of lymph nodes, targeted massage therapy can relieve the painful swelling caused by lymphedema.
Managing Pain Naturally With Essential Oils
Although substantial data remains lacking, many studies have explored the therapeutic potential of various essential oils. For example, a 2021 study stated that lavender oil’s analgesic and calming effects make it widely used to reduce anxiety and stress brought on by pain. One older study touts the benefits of rosemary essential oil in treating opioid withdrawal syndrome, but some of the data is a decade old and may no longer be accurate. However, a more recent study in 2020 concluded that it might help with treating pain, anxiety and depression.
Peppermint oil combined with rosemary oil was tested on lab rats to investigate the analgesic effects on osteoarthritis. The results published in 2021 indicated that the combination reduced osteoarthritis pain. Studies often explore peppermint’s anti-inflammatory and analgesic properties, which could produce a pain-relieving effect.
Another essential oil that studies indicate may naturally reduce pain is eucalyptus oil. A 2022 article in Contemporary Clinical Trials Communications covered a randomized clinical trial of individuals with rheumatoid arthritis. The trial determined that those using eucalyptus oil had decreased pain severity compared to the control group.
Before adding any essential oil to your treatment plan, always talk to a knowledgeable healthcare professional. When used topically, you must add the essential oil to carrier oil to dilute it and do a skin test first to see if there’s an allergic reaction. Essential oils also may be inhaled, but you should never ingest them as they can be toxic.
Combating Pain and Stress With Exercise
When you’re feeling stressed or in pain, heading to the gym, doing yoga or going for a walk might be the furthest thing from your mind. However, research has shown that exercise can be a surprisingly effective solution for stress and physical pain.
Much like massage therapy, exercise can promote the release of bioavailable serotonin stores and help reduce cortisol levels in the body. This can lead to lower levels of perceived stress and anxiety — without the use of medications or other substances. A 2022 review of studies between 2010 and 2022 published by the International Journal of Molecular Sciences concluded that physical exercise could provide an effective therapeutic strategy to combat the high prevalence of stress-related psychiatric disorders and the limited efficiency of pharmacological treatments.
Also, while it may seem counterintuitive, moving stiff, sore joints and aching muscles can actually work to relieve swelling and discomfort. This is because even light exercise promotes blood circulation throughout the body, which helps increase the oxygenation of your cells and clear out waste.
The American Arthritis Foundation explains that moderate physical activity gets the synovial fluid flowing in your joints, keeping them lubricated. This is much like spraying oil on squeaky metal door hinges to keep them working properly.
According to research cited in Complementary Therapies in Medicine, a randomized controlled trial suggested yoga might complement standard rheumatoid arthritis treatment options. A systematic review in 2024 of randomized controlled trials found that regular yoga training may help reduce arthritic knee symptoms and promote physical function and mental well-being. Another study published in 2021 concluded that after 8 weeks of yoga, participants experienced reduced pain and psychological stress caused by autoimmune inflammatory arthritis.
Some older studies indicate that yoga might help relieve lower back pain and neck pain, but more recent research indicates a low to moderate certainty that yoga provided small to clinically unimportant improvements in lower back pain compared to no exercise at all and little to no difference from other back-related exercises. While some reviews and clinical trials offer encouraging evidence of the merits of mind-body practices like yoga on various forms of pain, some reviews give a weak recommendation for yoga. Overall, there’s no solid scientific consensus, but some studies have been promising.
A bonus to many physical activities is that exercise classes, team sports and even going on a walk can be great ways to connect with friends and build your social support network. Connecting with others through positive, healthy activity is a key part of being resilient and combating stress-related issues such as substance abuse.
Spending Time With Friends
If you’ve ever noticed how spending time with friends makes you simply feel better, the relief from your stress and pain wasn’t just in your head. Scientists are now beginning to explore the link between social connections and measurable health parameters, such as the perception of pain, hypertension and chronic disease.
Research has shown that mice that had recently undergone neurosurgery experienced a faster reduction in nerve-related pain when they were kept in proximity to their peers. Mice that were isolated remained in pain and had elevated levels of inflammation for significantly longer following the surgical intervention.
A 2021 study on human subjects directly linked the correlation between loneliness and pain. On the other hand, spending time with positive friends and loved ones can help reduce feelings of pain and stress.
Connecting with others isn’t just a great way to heal your body — it can actually boost your brain health as well. According to the American Association of Retired Persons (AARP), socializing may even improve your memory and help ward off age-related degenerative diseases like dementia and Alzheimer’s.
Contact Us to Learn More Today
If you’re among the millions of Americans who struggle with pain on a regular basis, you could be at risk of becoming addicted to pain medications, including prescription drugs and over-the-counter medications. While alternative, drug-free solutions may be right for you, going cold turkey off pain medications can be dangerous — that’s why you simply can’t do it alone.
Contact FHE Health to learn more about our innovative, cutting-edge treatment options for people with mental health and addiction issues. Our intake counselors are available 24 hours a day, 7 days a week, to answer your questions about various treatments and help you get on the road to recovery.
