Pain Management
Approaches to managing and reducing pain
Interventions
PEMF Therapy (Pulsed Electromagnetic Field)
Non-invasive therapy using low-frequency electromagnetic pulses to reduce pain, enhance recovery, improve sleep, and support cellular health
Mobility Training
Daily movement practice to restore range of motion, resolve pain, and optimize physical performance
Self-Myofascial Release (Foam Rolling)
Self-massage using foam rollers, lacrosse balls, and other tools to reduce muscle tension, improve range of motion, and enhance recovery
TENS/EMS (Electrical Stimulation)
Electrical stimulation devices for pain relief (TENS) and muscle activation/recovery (EMS), used by athletes and physical therapists worldwide
Biomat (Far-Infrared Mat)
Far-infrared heating mat using amethyst crystals for pain relief, relaxation, and improved circulation
BPC-157 (Body Protection Compound)
Synthetic peptide derived from human gastric juice proteins, used for accelerating healing of tendons, ligaments, muscles, and gut tissue
Posture Correction
Systematic approach to improving body alignment through exercises, awareness, and ergonomic adjustments to reduce pain, improve breathing, and enhance physical performance
Voodoo Flossing
Compression band wrapping technique for joint mobility, reducing swelling, and restoring range of motion
Shockwave Therapy (ESWT)
Acoustic pressure wave therapy that stimulates tissue repair, reduces pain, and accelerates healing for tendinopathies, musculoskeletal conditions, and erectile dysfunction
CBD Oil
Non-psychoactive cannabinoid from hemp with evidence for anxiety reduction, sleep improvement, pain management, and inflammation - one of the most popular wellness supplements despite regulatory complexity
Inversion Therapy
Hanging upside down or at an inverted angle to decompress the spine, reduce back pain, improve circulation, and potentially enhance recovery - supported by moderate research for spinal conditions
Acupuncture
Ancient Chinese medicine practice of inserting thin needles at specific body points - supported by moderate evidence for chronic pain, nausea, and headaches, though mechanism debates continue between traditional qi theory and modern neurophysiology
Cupping Therapy
Ancient therapy using suction cups on the skin to increase blood flow, reduce muscle tension, and promote healing - popular among athletes for recovery
Dry Needling
Physical therapy technique using thin needles to release trigger points and muscle knots - distinct from acupuncture, targeting muscular dysfunction
Feldenkrais Method
Somatic education system using gentle, mindful movements to improve body awareness, reduce pain, and rewire habitual movement patterns through neuroplasticity
Alexander Technique
Method for relearning natural posture and movement by identifying and releasing habitual tension patterns, widely used by performers and for chronic back/neck pain
Percussive Massage Therapy
High-frequency vibration therapy using devices like Theragun or Hypervolt to reduce muscle soreness, improve blood flow, and accelerate recovery
Chiropractic Adjustments
Spinal manipulation therapy performed by chiropractors - supported by multiple meta-analyses for low back pain and neck pain, with modest but real benefits and a strong safety profile across nearly a million documented sessions
Studies
A randomized controlled trial of qigong for fibromyalgia
12-week qigong practice significantly reduces fibromyalgia pain and improves sleep, function, and quality of life.
Effects of transcutaneous electrical nerve stimulation (TENS) in people with knee osteoarthritis: A systematic review and meta-analysis
TENS significantly reduces knee osteoarthritis pain and stiffness while improving physical function compared to sham treatment.
Transcutaneous electrical nerve stimulation (TENS) for chronic pain: An overview of Cochrane Reviews
TENS provides moderate pain relief for chronic musculoskeletal pain with minimal side effects, though evidence quality varies across conditions.
Yoga treatment for chronic non-specific low back pain
Yoga provides small-to-moderate improvements in back pain and function at 3-6 months compared to non-exercise controls.
Spa Therapy in the Treatment of Knee Osteoarthritis: A Large Randomised Multicentre Trial
Three weeks of spa therapy provides significant and lasting improvements in knee osteoarthritis pain and function compared to usual care.
Effect of an Exercise Program for Posture Correction on Musculoskeletal Pain
An 8-week posture correction exercise program significantly reduced neck and shoulder pain and improved posture alignment in office workers.
Effectiveness of Therapeutic Exercise on Forward Head Posture: A Systematic Review and Meta-analysis
Therapeutic exercises significantly improve forward head posture, with strengthening exercises showing larger effects than stretching alone.
The Effectiveness of Posture-Correction Programs on Musculoskeletal Pain: A Narrative Review
Posture correction programs reduce musculoskeletal pain, but the relationship between posture and pain is complex and influenced by multiple factors.
Eliciting the relaxation response with the help of flotation-REST in patients with stress-related ailments
Float therapy significantly reduced pain intensity, stress, anxiety, and depression in patients with chronic stress-related muscle pain while improving sleep and optimism.
Effectiveness of Extracorporeal Shock Wave Therapy on Functional Ability in Grade IV Knee Osteoarthritis
Adding ESWT to conventional physical therapy significantly improved functional disability even in severe (grade IV) knee osteoarthritis.
Effects of Extracorporeal Shockwave Therapy Versus Ultrasonic Therapy and Deep Friction Massage in Lateral Epicondylitis
ESWT significantly outperformed ultrasound therapy for pain reduction at 1, 3, and 6 months, and grip strength improvement at 3 months in tennis elbow patients.
Efficacy and Safety of Extracorporeal Shock Wave Therapy for Upper Limb Tendonitis - A Systematic Review and Meta-analysis
Systematic review confirms ESWT is effective and safe for treating upper limb tendinopathies including rotator cuff, lateral epicondylitis, and biceps tendonitis.
Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain
24 Alexander Technique lessons provided long-lasting relief for chronic back pain, reducing disability days from 21 to 3 per month at one-year follow-up.
The Effects of Qigong for Adults with Chronic Pain: Systematic Review and Meta-Analysis.
Internal qigong practice significantly reduces chronic pain (SMD = -1.23) compared to controls, with the strongest effects for self-practiced qigong rather than externally applied therapy.
Evidence for the effectiveness of Alexander Technique lessons in medical and health-related conditions: a systematic review.
Systematic review of 18 studies found strong evidence that Alexander Technique reduces chronic back pain and disability, moderate evidence for Parkinson's disease benefits, and preliminary evidence for balance, posture, and respiratory function.
Alexander Technique Lessons or Acupuncture Sessions for Persons With Chronic Neck Pain: A Randomized Trial.
The ATLAS trial found that 20 Alexander Technique lessons reduced chronic neck pain by 31% at 12 months, comparable to 12 acupuncture sessions, with both significantly outperforming usual care alone.
Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain: economic evaluation.
Six Alexander Technique lessons combined with exercise prescription was the most cost-effective intervention for chronic back pain at approximately 5,332 GBP per QALY gained, well below the NHS cost-effectiveness threshold.
Podcast Episodes
The BIG 6 Lymph Reset For Chronic Pain
with Perry Nickelston
237. Andrew Glaze: On The Mental Health Benefits of Running 100 Miles Weekly
with Andrew Glaze
Dr. Shirley Sahrmann — Deep Dive on Low-Back Issues
with Dr. Shirley Sahrmann
Your Tongue Matters in Chronic Pain and Fight or Flight
with Perry Nickelston
The Ear - A Whole Body Nervous System Reset
with Perry Nickelston
Health Effects & Risks of Kratom, Opioids & Other Natural Occurring Medicines | Dr. Chris McCurdy
with Dr. Chris McCurdy
Essentials: How to Control Your Sense of Pain & Pleasure
with Andrew Huberman
The Strange Science Behind Tylenol and Heartbreak | Daniel Amen : 1358
with Daniel Amen
Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release
with Jill Miller
Essentials: Control Pain & Heal Faster With Your Brain
with Andrew Huberman
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett
with Dr. Kelly Starrett
Tools to Reduce & Manage Pain | Dr. Sean Mackey
with Dr. Sean Mackey
Build a Strong, Pain-Proof Back | Dr. Stuart McGill
with Dr. Stuart McGill
Protocols to Strengthen & Pain Proof Your Back
with Andrew Huberman
SCP Mini-Podcast: Two Best Daily Habits For Back Pain
with Perry Nickelston
SCP Podcast: Posture and Pain with Brian Bradley
with Brian Bradley
#731: Dr. David Spiegel, Stanford U. — Practical Hypnosis, Meditation vs. Hypnosis, Pain Management Without Drugs, The Neurobiology of Trance, and More
with Dr. David Spiegel
#704: Q&A with Tim — New Religions, AI Companions, Longevity Levers, Resurrecting "Forgotten" Languages, Stress-Testing Cherished Beliefs, Tactics for Writer's Block, Low-Back Pain, and Much More
with Tim Ferriss
#675: Eric Cressey, Cressey Sports Performance — Tactical Deep Dive on Back Pain, Movement Diagnosis, Training Principles, Developing Mobility, Building Power, Fascial Manipulation, and Rules for Athletes
with Eric Cressey
Debunking Methylene Blue Fears with Dr Scott Sherr
with Dr Scott Sherr
How to Effectively Block EMFs with Brian Hoyer
with Brian Hoyer
Dr David Spiegel - Hypnosis, Brain Hacking, & Mental Mastery
with Dr David Spiegel
Kelly Starrett - 8 Essential Strategies To Maximise Your Fitness
with Kelly Starrett
Anna Lembke - How To Reset Your Brain's Dopamine Balance
with Anna Lembke
Using Infrared Sauna Therapy to Reduce Inflammation and Detox with Connie Zack
with Connie Zack
Ep. #259: Do Infrared Saunas Work? What 23 Studies Say
1163: Red Light, Near Infrared Light, Infrared Light, Saunas and More
Infrared Sauna Health Benefits
Sawbones: Sauna
Biohacking Basics: Brian Richard, Sauna and Light Therapy
with Brian Richards
Near Infrared Sauna Health Benefits
with Alicia Botyrus