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How to relieve pain is one of the conundrums of American medicine, because not all pain can be treated. Headaches, back pain, knee pain, neck pain… are sometimes chronic and incurable.

In many cases, doctors choose the easiest way: prescribing painkillers for patients. It is the simplest way, but also the most dangerous. The Herald-Whig newspaper on March 6, 2017 reported that according to statistics from the Centers for Disease Control and Prevention (CDC), opioids, including prescription painkillers and heroin, killed more than 33,000 Americans in 2015 – that is, more than 90 people a day. The CDC says half of those deaths are linked to prescription drugs.

That's why scientists have been studying non-drug pain relief methods.

A March 3, 2017, story on Newsmax Health noted that a recent study found that reading can help relieve chronic pain. Researchers from the University of Liverpool found that reading has the same effect on the brain as “cognitive behavioral therapy” (CBT), which is often translated by doctors in Vietnam as “cognitive behavioral therapy,” a therapy that is effective in reducing pain but not much and only in the short term, because it is an application of cognitive guidance to change behavior, often used in the treatment of depression.

A new study published in the medical journal BMJ Journal for Medical Humanities compared “shared reading” with CBT, as a way to treat chronic pain.

Chronic pain is defined as pain that lasts longer than 6 months, and causes unpleasant sensations related to damage to actual or potential damaged tissues. Often, pain is detected by specialized cells in the body, and the shocks are transmitted up the nervous system to the brain.

Shared reading often helps many people with chronic, incurable pain, such as those in prison or with neuropathy. Small groups meet weekly to read literary works. Participants often stop to discuss their thoughts on the book, or how it relates to their real lives. From a Zen perspective, this is a way to rely on consciousness to reduce pain, because when reading and discussing books, it means using the function of consciousness.

If so, will writing poetry also reduce pain? Yes. That was the case with Maya Angelou, a great American poet. At the age of 7, Angelou was raped by a man named Freeman. The girl then spent 5 years in silence because of the terrible pain, and also because of the image of the murderer being avenged by her uncles and aunts by kicking and stomping to death. She did not speak out, because it seemed that hearing her words could kill someone. Until she met teacher Bertha Flowers and was taught how to write poetry to express her feelings. Poetry was part of the restoration of normal speech to the girl. And then Maya Angelou became a great American poet.

According to statistics from the Institute of Medicine of the National Academies, 100 million Americans are suffering from chronic pain.

A new study, published in Bel Marra Health on March 2, 2017, shows that light therapy can be effective in treating chronic pain.

Scientists from the University of Arizona have found that green light-emitting diodes (LEDs) can reduce chronic pain. The results of this study were published in the February 2017 issue of the journal Pain.

The study has shown success in mice. However, senior researcher Rajesh Khanna of this group, when explaining this method, said that it is not yet clear exactly why the green LED light can reduce pain in mice, and that more research is needed to see if this therapy can be successfully applied to humans.

In fact, without thinking about guinea pigs and without spending money on lights and electricity... you can walk out in the middle of the park, or into the corner of the forest... and you will see the color green soothes pain.

New guidelines from the American College of Physicians say that for back pain, the first step is to apply non-drug methods.

WVLT news reported the effectiveness of yoga, according to Jay Dee Clayton.

He said, “Whenever I feel a little pain, I just straighten my knee, and stretch the area that is painful. And the pain goes away.”

He He said that after the surgery, he took medication, but then his head felt like it was in a balloon, so he had to find a way to avoid taking painkillers.

In the case of Cecelia Aurand, initially, after the surgery, he took painkillers, but the effects did not last long, so she went to acupuncture and she said it worked immediately, after only three sessions she was walking normally.

WVLT News reports that the new guidelines from the American College of Physicians recommend that for back pain, non-drug methods should be used first. For pain that has lasted less than three months, try using a heating pad, massage, acupuncture, or spinal adjustment. This is both cheap and not as dangerous as narcotic painkillers.

For pain lasting more than 3 months, you should add stretching exercises (such as swimming, yoga), strength exercises (such as weightlifting), Tai Chi, Yoga, acupuncture and mindfulness meditation techniques.

If all of these methods do not relieve pain, you should first consider drugs that do not cause unpleasant reactions, such as ibuprofen, and then consider drugs that can numb the pain nerves, such as painkillers such as tramadol or duloxetine.

Exercise is also a way to relieve pain: a study from scientists at the University of Rochester Medical Center in Rochester, New York, showed that exercise is better than taking medicine for cancer patients who feel exhausted. The study, based on 113 previous studies, involved more than 11,500 cancer patients with chronic fatigue. Patients were randomly assigned to treat their fatigue with exercise, psychotherapy, both, or medication.

Exercise and psychotherapy reduced fatigue by 26% to 30% during and after cancer treatment, according to the study. However, medication reduced fatigue by only 9%.

Several studies have shown that meditation reduces pain.

The study, by researchers at Group Health Cooperative, Seattle, and the University of Washington, Seattle, randomly selected 342 people aged 20 to 70, all of whom had chronic back pain in the past year. Split into two groups, the first group received standard hospital care for lower back pain for a year. The second group either practiced mindfulness meditation or CBT for pain relief. The second group practiced for two hours a week.

At 26 and 52 weeks, the second group reported less pain than the first group. But in the second group, those who did CBT did not see any improvement after six months. While those who did meditation still saw improvements a year later.

Meditation can reduce pain by helping patients focus on being more still. For those who meditate, muscle tension decreases, heart rate slows, breathing becomes easier and deeper, all of which have a pain-relieving effect. And it is convenient to practice anywhere, in the hospital or at home, sitting on a chair or lying on the floor, relieving pain without the need for sedatives.

Now, the question is, how should we guide patients to meditate? Suppose you have a sick father or mother, or a brother or sister who has pain. Or simply you want to guide a large family, or a group of patients in a meditation course in the evening or in the morning. Here are simple instructions to gradually feel the pain decrease, compiled from many different “guided meditation” texts, and are non-sectarian, not even religious (because public schools and public hospitals in the United States do not lean towards any religion).

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The instructor speaks very slowly, in a gentle voice, enough for the whole family or group of patients to hear, sometimes pausing for a while:

“Please everyone sit on a chair, back straight. You can also lie down. Eyes gently closed, or open a little, let it be natural and comfortable. Read a sentence in your head, that I wish everyone happiness. Then don’t think about anything else, breathe gently, very gently, long or short as natural as possible. Focus on the gentle inhalation and exhalation. When your mind suddenly thinks of something else, focus on the breath again. Let go of all joys and sorrows, all memories, all the world around you, without judgment or No matter right or wrong, just focus on breathing gently. If you feel pain somewhere, or itch somewhere, keep the feeling of pain there, then lean a little or scratch lightly to relieve the pain, relieve the itch... Breathe gently... feel the breath like that for five minutes. Gently focus on the feeling. There is nothing to try or expect. Let things be as they are. Remember to keep the feeling of the whole body relaxed. Now focus on your two feet, feel your feet touching the floor or the blanket. Whether it feels cold, warm, or hot... let it be, just feel it naturally. Still breathing gently, after a few minutes, focus on your two calves. Similarly, whether it feels cold, warm, or hot... let it be, just feel it naturally. A few minutes later, focus on your two thighs. Then focus on the back of your buttocks, then focus on your abdomen, then your chest, then your two hands, your two arms, your neck, your face, the top of your head... Always keep the breath gently. Then keep the feeling as if the breath is coming in. whole body, absorbed into the skin, breathing naturally like a baby in a cradle. When the meditation time is over, please move gently, move your hands lightly, rub your face or lean your body. When standing up, keep the feeling of breathing gently as when sitting or lying down, and throughout the day remain mindful in every movement of standing, lying, sitting…”

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All similar meditation methods can be found on YouTube, type in the word “guided meditation” and you will hear instructions in English. However, on the internet there will be many different meditation practices from many other religions. Before that, you should read a lot, so that you will choose exactly what you want.

In case of doubt, not knowing right or wrong, remember the 4 words: ung vo so tru… That is, do not attach your mind to any dharma, even form, sound, smell, taste, touch, dharma. Even, do not get attached to Yes, do not get attached to No, do not get attached to the middle, and do not get attached to yesterday, tomorrow, today… And be simple: be alert, be quiet.

However, when you are sick, your activities or practice will be limited. You need to be patient. And you should use many therapies at your convenience, such as reading books, writing poems, walking, being close to nature (green), light exercise, meditation…

(Written to commemorate a day of pain in March 2017)

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