Chronic pain affects everything—mobility, mental health, and overall well-being. Medication is part of the solution, but sustained pain relief is often gained through a multi-disciplinary, holistic approach. Dr. Jordan Sudberg, owner of Islandia, New York-based Spine and Sport Rehabilitation, which specializes in pain management, thinks that effective pain management involves prevention of causes, not symptoms. “Pain is complex. In order to control it, we must deal with four aspects: the physical, but also the emotional, lifestyle, and the environment,” he says. Some of the best and physician-recommended ways of controlling pain naturally and in the long term are:
1. Adopt Movement
Stay on the move—pain or no pain. Low-impact, gentle exercise like walking, swimming, or yoga will improve circulation, reduce swelling, and keep joints working. “Motion is lotion for the body,” according to Dr. Jordan Sudberg. “Daily activity, tailored to your condition, is one of the underused but most effective pain management tools.”
2. Get Quality Sleep
Bad sleeping will typically exacerbate pain. Developing a proper sleeping habit—such as reducing screen time before sleeping, sticking to a routine, and utilizing proper pillows or mattress support—can stop the cycle of sleep and pain disturbance.
3. Apply Mind-Body Techniques
Meditation, deep breathing, and progressive muscle relaxation can calm the nervous system. They have been found to decrease levels of pain and improve mood—especially in people who have chronic conditions to cope with.
4. Try Heat and Cold Treatment
Alternating hot and cold compresses can be employed to reduce pain by reducing inflammation and improving circulation. Cold packs are applied in acute trauma and heat in muscle spasm or chronic tension.
5. Work with a pain specialist
Having a pain management specialist allows you to develop an individualized treatment plan that can comprise physical therapy, interventional therapy, and lifestyle modifications. “It’s our goal to empower patients to regain control of their pain—not have pain control them,” says Dr. Jordan Sudberg. “Good pain control is not a recipe. It’s teamwork, education, and personalized care.”
Last Thoughts
It is exhausting to live with pain, yet with the right resources and guidance, you don’t have to do it alone. Incorporating habitual movement, restorative practices, and professional coaching will help reduce your pain effectively and restore function.
