Pain
Pill-free pain treatments that won't break the bank
Many alternative therapies to relieve pain are free or low-cost.
- Reviewed by Anthony L. Komaroff, MD, Editor in Chief, Harvard Health Letter
One of the most effective elixirs for chronic pain is a total freebie. You can administer it at home, at any time, in any manner you choose. This bargain treatment is exercise. Yet not everyone takes advantage of its many pain-relieving benefits.
A recent CDC study found that one in four adults relies exclusively on over-the-counter or prescription painkillers to treat chronic pain, despite recommendations to use pill-free alternatives.
"Some people feel there's no care given unless they end up with a prescription. Or they have barriers to drug-free therapies, including cost, a lack of knowledge, and poor access to care. But many treatments are free or low-cost and easily accessible," says Dr. Jennifer Kurz, a physiatrist who specializes in alternative pain management strategies at Harvard-affiliated Spaulding Rehabilitation Hospital.
First, the free stuff
Many strategies that reduce pain are activities that support a healthy lifestyle. Take exercise, for example. While it is sometimes difficult to exercise if you are in pain, it also can bring relief. "It strengthens and loosens your muscles, reduces stress, promotes weight control, and helps improve mood and sleep. All of those work together to relieve pain," Dr. Kurz says.
Other activities that help relieve pain include yoga, stretching, tai chi, deep breathing, mindfulness meditation, stress management, sleeping seven to nine hours per night, and staying socially connected. Here are free (or very low-cost) ways to help you practice them.
Online videos. YouTube has thousands of free videos that relate to these methods of pain reduction. For example, you can find videos of exercise routines for chronic pain, ways to improve sleep, and meditation for beginners. Make sure the instructor in the video is certified in his or her field. Or search for videos on the websites of large hospitals and nonprofit groups you trust.
Apps. Health apps for chronic pain can guide you to meditate, exercise, and more. Look for apps that are free (or have a small fee per month), have good reviews, don't collect too much information from you, and have hundreds of thousands or millions of downloads. Examples include Curable; Manage My Pain; Migraine Buddy; Better Sleep; and (for meditation) Insight Timer, Calm, or Headspace.
Health club memberships. Some health insurance plans, including some Medicare Advantage and Medigap plans, include a free fitness membership called Silver Sneakers. It gives you access to 14,000 fitness and recreation clubs across the country. You might even strike up conversations with other exercisers, which is great for staying socially connected.
Online lectures or classes. Large hospitals, academic research centers, and nonprofit organizations frequently offer free or low-cost lectures or classes related to chronic pain treatment. For example, Dr. Kurz founded a pain management program called FINER, which features free lectures from Harvard-affiliated physiatrists, physical therapists, and pain psychologists. It also has videos and links to helpful apps, books, podcasts, and more on its website.
And Spaulding Rehabilitation Hospital offers numerous online exercise classes — most are designed for people with limited mobility — for a low fee (such as $5). Slots fill up quickly, so sign up early if you're interested.
Support groups. Support groups for chronic pain promote social connection and feelings of hope and control. Look for online groups on Facebook (search "chronic pain support") or through large nonprofit chronic pain associations, such as the U.S. Pain Foundation's Pain Connection. Or join a local in-person support group (a local hospital can probably connect you to one).
Reasonably priced treatments
If you can afford to spend money on drug-free strategies to treat pain, be careful: many are bogus. But the following are safe, effective, and reasonably priced.
Physical therapy. The No. 1 treatment for pain reduction, physical therapy involves working with a therapist who assesses your physical strengths and weaknesses and designs a customized program that includes exercise and other therapies. It's covered under most insurance plans, though you'll have to make co-pays. Otherwise physical therapy costs $100 to $200 per session.
Dietitian services. A dietitian can design a balanced eating plan to help you lose weight (if you need to) and eliminate many inflammatory foods in your diet. "That might help you reduce fat and chronic inflammation, which will have an effect on your mood, your sensitivity to pain, and your overall health," Dr. Kurz says. The average cost for a dietitian is $100 to $200 per session, and you may only need a few visits. Insurance might cover a portion of the costs.
Acupuncture. This ancient Chinese practice involves inserting hair-thin needles into nerve junctions. It doesn't work for everyone, but we know it's safe (if done by a certified acupuncturist). It's covered by Medicare and many other insurance plans for common chronic pain diagnoses, like back pain, if the practitioner is a medical doctor. Otherwise, an average session costs about $100.
Massage. Therapeutic massage helps muscles, tendons, and joints; it relieves stress and anxiety; and it might interrupt pain messages to and from the brain. The average cost for a therapeutic massage is about $60 per hour. It's not covered by Medicare, but might be covered by other insurance plans.
In-person exercise classes. You might want to join a particular health club or perhaps a yoga, dance, or martial arts studio. Membership typically costs about $100 or more per month.
Talk therapy. There are many approaches to cope with the emotional and psychological side of pain, such as cognitive behavioral therapy, which redirects negative thoughts about pain; mindfulness-based psychologies, which help you focus on the present; and pain reprocessing therapy, which helps the brain "unlearn" the response to chronic pain. You can find free lectures for these online, but if you'd like to work with a therapist, it will cost $100 to $200 per hour. Insurance doesn't always cover visits. "Each therapy works in a different way," Dr. Kurz says, "but they all help you change your relationship with pain, which is essential for feeling better."
Image: © Kathrin Ziegler/Getty Images
About the Author
Heidi Godman, Executive Editor, Harvard Health Letter
About the Reviewer
Anthony L. Komaroff, MD, Editor in Chief, Harvard Health Letter
Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.