Nerve pain is more than a minor ache or subtle twinge of discomfort — it can often be overwhelming for those who experience it. If it continues, it can affect all areas of life, including social life, mental health, and physical health.
Many people who experience nerve pain rely on at-home methods of pain relief to help them function throughout the day. Read on for a list of six at-home pain management techniques you can try.
What Causes Nerve Pain?
Nerve pain, also called neuropathic pain, is usually caused by some type of damage to the nervous system. Over time, this damage can disrupt the signals that run between the nerves and the brain, causing pain.
Nerve pain can be either chronic or acute. Acute nerve pain shows up suddenly, while chronic nerve pain develops over time and tends to linger.
Possible causes of nerve pain include the following:
- Herniated discs
- Bone fractures
- Diabetes
- Multiple sclerosis
- Rheumatoid arthritis
- Shingles
- Lyme disease
- Vitamin deficiencies
- Carpal tunnel syndrome
- Sciatica
How To Manage Nerve Pain at Home: 6 Ways
Nerve pain can be difficult to manage — unlike muscle pain, it doesn’t go away after a few minutes under a heating pad. However, many of the at-home management options for nerve pain are similar to how you would address muscle pain.
To truly get to the root of your nerve pain, it’s important to address whatever condition caused it in the first place. That said, you can check in with your doctor to see if they would recommend any of these options to help temporarily decrease nerve pain.
- Heat and Cold Therapy
Applying heat can increase blood flow, which can increase the amount of nutrients and oxygen that are available to the affected area. Meanwhile, applying cold therapy can lower inflammation. Alternating between the two can help manage some nerve pain.
Start with 10 to 20 minutes of cold therapy, then 10 to 20 minutes of heat therapy, then 10 to 20 minutes of cold therapy, and repeat a couple times a day. Take a break between each cycle to give your body a break.
- Gentle Exercise and Stretching
Easy exercises can help increase circulation, which works a lot like heat therapy. It can also help relax the muscles surrounding the nerves, which can provide even more relief. Keep in mind that we’re not talking about spending hours in the gym: 15 minutes of yoga or an easy 20-minute walk are generally much better for relieving pain.
Stretching can also ease pressure on the nerves. Depending on where your nerve pain is located, you can try certain stretches like figure four (piriformis stretch), toe touches, and kneeling lunges. You may even find some yoga routines that are designed to relieve pain; many of these stretches may be incorporated into these routines.
- Diet Changes
Our diets might not be the first thing we think of as having a connection to nerve pain, but the body is made up of a complex and interconnected set of systems. Oftentimes, the foods we eat can have effects throughout the body.
Try to swap inflammatory processed foods for whole foods when possible. Also, look for good sources of omega-3 fatty acids, such as fish, nuts, avocados, and eggs. These fats help support overall nerve health and can have anti-inflammatory properties.
At the same time, make sure you drink enough water. Staying properly hydrated is one of the most powerful tools for reducing inflammation in the body.
- Try Over-the-Counter Pain Relief
Along with these lifestyle changes, you may find that over-the-counter pain relief is needed on particularly hard days. Acetaminophen (you may also know this medication under its brand name Tylenol®) is a popular drug that can lower inflammation and help block pain for a little while.
Other drugs that can help similarly include ibuprofen (Advil® and Motrin®) and naproxen (Aleve®). A diclofenac gel can also help temporarily reduce pain, but only if you aren’t currently pregnant. If you have any preexisting health conditions or take any medications, it’s important to talk to a doctor before taking any of these medications. Even if not, reaching out to your doctor is the best way to know what your options are.
- Massage Therapy
Massage can help relax the muscles surrounding your nerves and increase blood flow to the site of your pain, which may help reduce your discomfort. It’s important to note that we’re not talking about rough, deep-tissue massage. Instead, try gentle massage techniques.
You can have a partner or loved one give you a massage or go to see a massage professional who specializes in massage for nerve pain. You can also try giving yourself a massage by using a foam roller or handheld massage tool.
- Stress Reduction
Finally, lowering stress levels is one of the keys to reducing nerve pain at home. Stress can make pain worse by increasing inflammation and heightening your awareness of the pain.
When you feel the pain coming on, take a moment and try to relax. Quickly scan your body and relax any muscles that are tight or tense, and try meditating, deep breathing, or journaling to help ease your stress. Even a conversation with a friend can be a great stress reliever.
When To See a Professional
Some nerve pain can be successfully managed at home. However, if none of these options bring you relief or the pain returns once the treatment wears off, it’s time to talk to a professional.
A qualified pain management doctor in Tulsa can help diagnose the true source of your pain and introduce more substantial measures to bring you relief. They may also direct you to at-home techniques that you haven’t tried yet.
The Bottom Line
Nerve pain can be inconvenient at its best and debilitating at its worst. Many people have success using at-home pain relief techniques like heat and cold therapy, over-the-counter pain relief, and massage therapy. If none of these options work for you or your pain is affecting your quality of life, it may be time to seek professional help.
Sources:
When to Use Ice and When to Use Heat for Aches and Pains | Corewell Health
Benefits of Flexibility and How To Improve It | Cleveland Clinic
