Key takeaways
- CDC guidance favors non-opioid approaches, including exercise and cognitive-behavioral therapy, for many types of pain.
- Mindfulness meditation gives small improvements in pain and depression, according to a review of trials.
- Pain needs medical assessment to find a cause. Mind-body care is a complement to that.
A whole-person approach
The CDC's 2022 guideline on pain says that non-opioid treatments, including exercise therapy and cognitive-behavioral therapy, are preferred for many types of chronic pain, and that clinicians and patients should weigh benefits and risks of opioids carefully.[1] (source 1)
What mindfulness and relaxation offer
A review of randomized trials found that mindfulness meditation was associated with a small improvement in pain and in depression symptoms compared with control groups. The effects were modest and study quality varied.[2] (source 2) Meditation programs also show benefit for pain more broadly in a large review.[3] (source 3)
Putting it into practice
- Work with a clinician to find the cause and treatment options
- Stay active with gentle, graded movement or physical therapy
- Practise a daily relaxation technique and use mini relaxations during flares
- Ask about cognitive-behavioral therapy for pain
- Protect sleep and stay connected with others
Common questions
Does this mean my pain is in my head?
No. Pain is real. The brain and nervous system shape how pain is experienced, which is why attention, mood and stress can change it.
Can I reduce my pain medication?
Only with your clinician. Do not change or stop prescribed medicine on your own.
Sources
- Dowell D, Ragan KR, Jones CM, Baldwin GT, Chou R. CDC clinical practice guideline for prescribing opioids for pain, United States, 2022. MMWR Recomm Rep. 2022;71(3):1–95. doi:10.15585/mmwr.rr7103a1
- Hilton L, Hempel S, Ewing BA, et al. Mindfulness meditation for chronic pain: systematic review and meta-analysis. Ann Behav Med. 2017;51(2):199–213. doi:10.3410/f.726767524.793525167
- Goyal M, Singh S, Sibinga EMS, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018