How to relief pain?

To relieve pain, the Huberman Lab suggests several approaches:

1. Pressure Application: Applying pressure above and below the site of pain can provide relief. This method, rooted in the gate theory of pain, involves activating certain neurons that inhibit the pain-transmitting neurons, effectively reducing pain sensation 1.

2. Exercise and Movement: Specific exercises can help alleviate certain types of pain. For instance, activating the medial glute can relieve low back pain. Tailoring the exercise to the specific pain area and ensuring it does not exacerbate the pain is critical 2.

3. Heat and Cold Therapy: Using heat can increase blood flow and relax muscles, while cold can reduce inflammation and slow nerve signaling, providing pain relief. The choice between heat and cold should be tailored to the individual's response and the nature of the injury 3.

   Pain Relief Principle

   Andrew Huberman

   Andrew explains the principle of providing pressure above and below the site of pain to relieve it. This is based on the gate theory of pain, where rubbing or providing pressure activates A fibers that inhibit C fibers carrying pain information, providing pain relief.

   

   Huberman Lab

   How to Control Your Sense of Pain & Pleasure | Huberman Lab Podcast #32

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4. NSAIDs and Alternatives: While NSAIDs like ibuprofen can initially reduce pain, they may lose effectiveness over time and can have side effects. Exploring alternatives and monitoring their impact is advisable 4.

5. Red Light Therapy: For chronic conditions like fibromyalgia, red light therapy may offer some pain relief. Furthermore, simply being in natural sunlight can also provide benefits similar to those of red light therapy 5.

6. Hypnosis: Self-hypnosis has shown effectiveness in reducing pain during medical procedures and can be a valuable skill for chronic pain management 6.

These methods show varying effectiveness depending on the type of pain and individual conditions. Always consult with a healthcare provider before trying new pain relief methods.

Hypnosis has been shown to be an effective method for relieving pain, particularly in medical settings where patients undergo acute procedures without general anesthesia. Dr. David Spiegel discussed substantial findings in an episode of the Huberman Lab. He mentioned a randomized controlled trial published in The Lancet, where patients undergoing arterial procedures were divided into three groups. One group received standard care, the second had the addition of a comforting nurse, and the third learned self-hypnosis techniques for pain control. The self-hypnosis group experienced significant pain reduction, used fewer opioids, and completed their procedures more quickly than the other groups.

Dr. Spiegel emphasized that hypnosis allows patients to alter their sensory perceptions, achieving a state of comfort by imagining themselves in different environments, such as floating in ice water or escaping to a desert island. This method not only decreased the patients' pain but also their anxiety, demonstrating the profound impact of psychological states on physical sensations.

The effects of hypnosis can be quick and, when practiced, can become a durable skill for pain management. Dr. Spiegel also highlighted the importance of using hypnosis alongside traditional medical evaluation to ensure it addresses the pain without neglecting underlying medical conditions. Moreover, for those looking to learn and apply hypnosis independently, Dr. Spiegel recommended the Reverie app, which offers guided self-hypnosis exercises designed to manage pain and stress among other issues 1.

Self-hypnosis can be a potent tool for pain control, allowing individuals to alter their sensory perceptions and achieve a state of comfort through mental techniques. Here are some steps and practices for self-hypnosis based on the Huberman Lab:

Steps for Self-Hypnosis for Pain Control:

1. Relaxation: Begin by finding a comfortable position in a quiet environment. Close your eyes and take deep breaths, focusing on relaxing every part of your body.

2. Visualization: Imagine your body is in a different environment where you feel comfortable and pain-free. For instance, visualize yourself floating in ice-cold water, feeling the cool tingling and numbing sensation or imagine yourself on a peaceful desert island, enjoying the warmth and comfort.

3. Positive Affirmations: Use positive affirmations to reinforce the sensations you are visualizing. For example, repeat phrases like "My body is cool, calm, and comfortable" or "I am at peace and away from any pain".

4. Incremental Training: Practice self-hypnosis regularly. Start with sessions of about 10 to 15 minutes and gradually extend this as you become more adept at entering a hypnotic state.

5. Using Hypnosis Scripts: Utilize hypnosis scripts, which are guided narrations that help you through the hypnotic process. An app called Reverie, recommended by Dr. David Spiegel, offers such scripts. It was specifically designed to teach self-hypnosis techniques for pain control among other uses 1.

Important Considerations:

• Immediate Results and Long-term Improvement: Hypnosis can have immediate effects on pain perception. Regular practice makes the technique a durable skill for managing pain long-term (1).

• Combining with Medical Guidance: While self-hypnosis is effective, it's essential to use it alongside traditional medical evaluation to address any underlying conditions properly.

• Technology Support: Apps like Reverie provide step-by-step guidance on self-hypnosis. Though currently only available for iOS, it includes a variety of scripts and can be a helpful tool in learning and applying hypnosis for pain relief 2.

For more detailed guidance or if you're considering using hypnosis for severe or chronic pain, consulting a professional trained in clinical hypnosis is advisable to ensure the technique is applied safely and effectively.