When it comes to pain management we have lot of remedies starting from traditional home remedies to current trend applications like Ayurveda,siddha, etc etc... in this blog i would like to share how effective exercise therapy and self healing techniques helps you to heal yourself from chronic pain and discomfort which is the most effective one on evidence and psychological basis.. 

I always feels PAIN IS EXPERIENCED IN THE BRAIN here are those... 

1. Release your inner endorphins. 

Endorphins are the natural pain relievers produced by your body. They work by binding to the opioid receptors in your brain to block the perception of pain, similar to opioid pain medications, such as oxycodone or morphine. Spurring increased production of these natural hormones can substantially help reduce your pain, as well as produce profound feelings of pleasure and satisfaction.

2. Find support and understanding.

Unlike a broken leg or other obvious sign of injury, chronic pain is usually unseen. It is a profoundly personal—and often lonely—experience. For many, it is difficult to find support and understanding from family and friends who may be well intention but don't really get what you're dealing with. If this is the case for you, we encourage you to find your own group of people who can be supportive and understanding. There may be a chronic pain support group at your local hospital or church. Or you may prefer to interact online. You may get started with a local or online forum seeking help, and then go on to find that you have a lot to contribute, and helping others is also a way to help yourself.

3. Soak in warm water. 

Soaking your body in warm water can alleviate many forms of muscle pain and muscle spasm, as well as many types of arthritis. There are many options for a warm soak, including a deep bathtub, whirlpool tub, or warm pool for water therapy.Some people find that adding an essential oil or Epsom salts improve the muscle-relaxation benefits.Sometimes soaking in a warm tub is the best way to warm up the muscles before stretching—making stretching and exercise more tolerable and beneficial.

4. The pain reliving tools. 

now a days trying myofacsial release ie; releasing tight structures by our own body with assistance of tools like form roller,trigger nobler,home care partner etc can helps to relive your pain.. it is must to consult a PHYSIOTHERAPIST/ORTHOPEDICIAN IF YOUR PAIN GETS WORSENED OR THE ISSUE WITH SERVER ONSET.

5. Loosen up. 

Almost everyone can benefit from stretching the soft tissues (the muscles, ligaments, and tendons) in and around the spine. Your back is designed for movement, and if your motion is limited because you are in pain, it can make your back pain worse.

If you suffer from chronic back pain, you may find it takes weeks or months of stretching to loosen up your spine and soft tissues, but meaningful and sustained pain relief will follow the increase in motion. Warming up your muscles by applying a heating pad for 15 minutes before stretching can help make the stretching more tolerable.

It is best to work with a physical therapist or other health professional before starting any type of stretching routine, as the type of stretching should be tailored to your specific condition

6. Enjoy the outdoors. 

10 to 15 minutes of sun exposure a day can help the body produce vitamin D. People who got the recommended daily 400 to 800 IU of vitamin D experienced less pain than those who didn't, according to a Boston University study of 221 men and women with knee osteoarthritis.

7. Imagine yourself in a better place. 

This option has to do with a form of meditation - called guided imagery - harnesses the power of your mind to devalue pain signals. Guided imagery allows you to hear and internalize therapeutic suggestions that help you feel better.

8. Reduce the inflammation that's contributing to your pain.

It may seem obvious but it bears repeating; inflammation is a contributor to most forms of chronic pain, and reducing the inflammation will help reduce your pain. A simple way to address inflammation is to regularly apply a cold pack or ice to the local area of pain. Ice also helps by acting as a local anesthetic and by slowing nerve impulses, which in turn can interrupts the pain signals generated in the affected area.

9. Meditate twice daily. 

Meditation comes in many varieties, some complex, others simple. One common approach is just to find a sound that is pleasing to you but has no particular meaning , close your eyes, sit still and comfortably, and repeat the sound in your mind. When your thoughts wander, notice that they have wandered and return to your sound. If you feel your pain, notice the pain and return to your sound.You don't have to sit up straight with your legs crossed—any position that you find comfortable is fine. You can sit in your recliner with a heating pad on your back if that is best for you. You can sit back and soak in a warm bathtub.

Start with a few minutes, and gradually lengthen to thirty minutes. You will find yourself refreshed and reinvigorated, with less pain overall.

10. Laugh more often. 

One study showed that social laughter actually increases pain tolerance. Laughing along with others was shown to have the highest positive impact. Laughter has many positive effects, including increasing circulation and oxygen, and raising your body's level of endorphins (the body's natural pain killers). There is a whole movement called "laughter yoga"—which helps people enjoy the many benefits of laughter without having to need a reason to laugh—it just focuses on laughing for its own sake.

11. Get enough restorative sleep. 

Getting enough sleep is critical to managing pain and promoting healing, so it's important to employ a variety of sleep aids to help you get a healthy amount of sleep. Regular exercise that physically exhausts the body helps promote deep sleep. Visualization, meditation, and other psychological techniques can also help you get to sleep and stay asleep.

12. Stay well hydrated. 

It is common knowledge that drinking enough water throughout the day is good for you, but did you know it can also help reduce pain? For people with back conditions, staying well hydrated helps the inter vertebral discs stay healthy. Drinking enough water also helps reduce stiffness, it helps your blood carry healing nutrients and oxygen throughout the structures of you body, and helps flush toxins out of your muscles and other soft tissues. It will help prevent constipation (a side affect of many pain medications).

All of the above are not prescriptive; rather, they are intended as ideas for you to consider on your personal journey with managing chronic pain... AS A ORTHOPEDIC AND SPORTS PHYSIOTHERAPIST I BELIEVE THAT RATHER THEN YOU GET TREATED THERE ARE OTHER FACTORS THAT AS A PATIENT/CLIENT YOU NEED TO FOLLOW TO GET RID OF YOUR PAIN.. ELSE YOU DIDN'T CHANGE YOU WILL BE KEEP MOVING FROM ONE CONSULTANT TO OTHER...

STAY FIT, BE HEALTHY