5 Complementary Methods for Managing Chronic Pain

Editorially reviewed by: A to Zen Therapies Editorial Team in accordance with our Editorial Policy.

Living with chronic pain can affect movement, sleep, work, relationships and emotional wellbeing. It can also be frustrating when a treatment improves one aspect of pain without restoring the activities that matter most.

Chronic pain management is therefore rarely about finding one treatment that makes every symptom disappear. A more realistic approach may combine medical assessment, appropriate medication, physical rehabilitation, psychological support, pacing and selected complementary therapies.

Acupuncture, massage, cupping, adapted yoga, mindfulness and red-light therapy are frequently discussed as non-drug approaches. However, their evidence, risks and suitability differ. This guide explains five complementary options, what they may realistically offer and how to include them safely within a broader pain-management programme.

Quick Answer

Acupuncture, massage or cupping, adapted yoga, mindfulness and red-light therapy may support some people living with chronic pain, but none is universally effective. Benefits are usually condition-specific and may involve modest improvements in pain, mobility, sleep, stress or quality of life.

The safest plan begins with understanding the cause of the pain and agreeing realistic goals with an appropriate healthcare professional. Complementary treatments should not delay investigation of new, worsening or unexplained symptoms.

⭐ What is chronic pain? 

Key Takeaways

• Chronic pain can involve physical, psychological and social factors.

• Complementary therapies are not substitutes for diagnosis or necessary medical treatment.

• Treatment goals may include better function, sleep and quality of life—not only a lower pain score.

• NICE recommends considering exercise, pain-focused psychological therapy and a limited course of acupuncture for chronic primary pain.

• Evidence for massage and cupping varies according to the condition and is generally less certain.

• Yoga should be adapted to mobility, balance and the underlying diagnosis.

• Mindfulness may support coping and reduce pain-related distress without removing the physical cause.

• Evidence for red-light therapy is mixed and depends on the condition, device and treatment protocol.

• A new or changing pain pattern requires reassessment rather than automatically trying another complementary treatment.

Table of Contents

1. Understanding Chronic Pain

2. Building a Safer Pain-Management Programme

3. 1. Acupuncture

4. 2. Massage and Cupping

5. 3. Adapted Yoga and Gentle Movement

6. 4. Mindfulness and Meditation

7. 5. Red-Light Therapy

8. Your Home Environment Can Support Pain Management

9. How A to Zen Therapies Can Help

10. Frequently Asked Questions

Understanding Chronic Pain

Pain is influenced by signals from the body, the nervous system and the brain. It is also affected by sleep, mood, stress, physical conditioning, previous experiences and the meaning a person attaches to their symptoms.

This does not mean that pain is imaginary. Pain is a genuine experience, even when scans or other investigations do not fully explain its intensity.

Chronic primary and chronic secondary pain

Healthcare professionals may distinguish between:

• Chronic primary pain: pain that cannot be fully explained by another diagnosis or whose impact is greater than would normally be expected from an identifiable condition.

• Chronic secondary pain: pain caused by an underlying condition such as osteoarthritis, rheumatoid arthritis, nerve damage, endometriosis, cancer or a previous injury.

This distinction matters because the appropriate treatment may differ. Chronic secondary pain may require treatment of the underlying disease as well as support for the pain itself.

The NICE guideline on chronic pain covers the assessment of all chronic pain but makes specific treatment recommendations for chronic primary pain. Recommendations should therefore not be applied indiscriminately to every painful condition.

Building a Safer Pain-Management Programme

Before adding a complementary treatment, consider three questions:

1. Has the cause of the pain been appropriately assessed?

2. What outcome are you hoping to improve?

3. Is the treatment safe alongside your diagnosis, medicines and other care?

Useful treatment goals may include:

• walking for longer

• sleeping more consistently

• completing daily activities

• reducing pain-related fear

• returning to work or recreation

• experiencing fewer disruptive flare-ups

• improving overall quality of life

These goals are often more informative than asking whether a treatment “cured” the pain.

1. Acupuncture

Acupuncture involves inserting fine, sterile needles into selected points on the body. Treatment approaches and point selection vary according to the practitioner, pain condition and therapeutic tradition.

Research suggests that acupuncture may provide some benefit for certain conditions, including chronic lower-back pain, neck pain, knee osteoarthritis and some headache disorders. The size of the benefit varies, and acupuncture is not a cure for every cause of chronic pain.

NICE advises considering a single course of acupuncture or dry needling for people aged 16 and over with chronic primary pain, delivered within defined parameters by an appropriately qualified practitioner.

Readers interested in headache management can also read our guide to acupuncture for tension headaches and migraine-related symptoms.

What acupuncture may support

Depending on the condition, acupuncture may be considered for:

• short-term pain reduction

• reduced muscular tension

• improved ability to participate in movement or rehabilitation

• management of certain recurring headaches

• selected osteoarthritis or musculoskeletal symptoms

People with hip osteoarthritis, for example, may use complementary approaches alongside exercise, weight management where appropriate, medication and clinical follow-up.

Acupuncture cannot restore lost cartilage or replace surgery when an operation is clinically indicated.

Acupuncture safety

Acupuncture should be provided by a suitably trained practitioner using sterile, single-use needles. Tell the practitioner if you:

• take anticoagulant medication

• have a bleeding disorder

• are pregnant

• have a pacemaker if electroacupuncture is proposed

• have a compromised immune system

• have an infection or broken skin near the treatment area

Minor bleeding, bruising, temporary soreness or light-headedness can occur. Serious complications are uncommon when treatment is delivered correctly.

2. Massage and Cupping

Massage and cupping are sometimes used to support people experiencing muscular tension, stiffness or selected musculoskeletal pain. They should be viewed as symptom-management options rather than treatments for every underlying cause.

Massage therapy

Massage involves manipulating muscles and other soft tissues. Some people experience short-term improvements in comfort, relaxation or movement, particularly when muscular tension contributes to their symptoms.

Evidence varies between conditions, and any benefit may be temporary. Massage does not reverse arthritis, repair a damaged disc, restore severed nerves or treat inflammatory disease.

Massage may be inappropriate over:

• an acute injury

• suspected fracture

• infected or broken skin

• unexplained swelling

• a suspected blood clot

• uncontrolled inflammation

• a recent surgical area without clinical clearance

• areas affected by certain vascular conditions

Cupping therapy

Cupping therapy creates suction on the skin using specialised cups. It may leave temporary circular marks caused by small blood vessels responding to suction.

Some studies report short-term improvements in certain musculoskeletal pain conditions, but research quality is variable. It is not currently possible to conclude that cupping accelerates tissue healing or removes toxins.

Our detailed guide, Suction Cups for Pain Relief: Are They More Than Just Hype?, explores the evidence and limitations in more detail.

Cupping should not be performed over broken, infected or inflamed skin, active bleeding, a suspected clot or a recent surgical site. It may be unsuitable for people with bleeding disorders or those taking certain anticoagulants.

3. Adapted Yoga and Gentle Movement

Avoiding movement completely can contribute to reduced strength, stiffness and loss of confidence. At the same time, unsuitable or excessively demanding exercise can aggravate certain conditions.

Yoga combines physical postures, breathing and attention. Evidence suggests that adapted yoga may benefit some people with chronic lower-back pain, arthritis or fibromyalgia, although results vary and not every style is appropriate.

The National Center for Complementary and Integrative Health describes yoga as a possible addition to conventional care for certain pain conditions rather than a universal replacement for treatment.

Adapting yoga for chronic pain

A pain-aware yoga session may include:

• a smaller range of movement

• additional support from chairs, blocks or cushions

• shorter holds

• slower transitions

• alternatives to kneeling or weight-bearing through the wrists

• rest before symptoms escalate

• gradual progression over several sessions

A private yoga instructor may be able to adapt the session to the person’s current ability.

However, a yoga instructor does not replace a physiotherapist or medical professional when diagnosis, post-operative rehabilitation or neurological assessment is required.

Avoid assuming that a pose is safe simply because it is described as gentle. People with

osteoporosis, joint instability, recent surgery, severe balance problems or acute nerve symptoms may need specific clinical guidance.

4. Mindfulness and Meditation

Mindfulness involves paying attention to present experiences without immediately judging or trying to suppress them. Meditation, breathing exercises and progressive relaxation can form part of this approach.

These practices do not imply that pain is “all in the mind.” Instead, they may help some people respond differently to pain, stress and difficult emotions.

Potential benefits may include:

• reduced pain-related distress

• improved awareness of tension

• better emotional regulation

• support for sleep

• less automatic fear or frustration during a flare-up

• greater ability to engage in valued activities despite symptoms

The NHS guidance on managing persistent pain includes relaxation and breathing exercises among practical strategies that may help.

NICE also recommends considering acceptance and commitment therapy or cognitive behavioural therapy for pain in people with chronic primary pain. These are structured psychological treatments delivered by appropriately trained professionals and should not be confused with a general meditation app.

Creating a realistic practice

Start with a brief session—perhaps two to five minutes—and focus on consistency rather than duration. A practice might involve:

• following the breath

• noticing physical sensations without repeatedly checking for danger

• progressive muscle relaxation

• a guided body scan

• observing thoughts without treating each one as a fact

Some people enjoy creating a calming atmosphere with music or scent. If you use products such as frankincense oil, treat them as sensory aids rather than pain treatments. Essential oils can irritate skin, trigger respiratory symptoms or be unsafe around children and pets, so follow appropriate safety instructions.

Stress can affect sleep, muscle tension and pain coping. Our guide to the effects of stress on hormones and wellbeing explains these interactions without implying that stress is the sole cause of physical pain.

5. Red-Light Therapy

Red-light therapy—also called photobiomodulation or low-level light therapy—uses specific

wavelengths of red or near-infrared light. It is marketed for pain, inflammation, sports recovery and skin concerns.

Laboratory research has proposed several biological mechanisms, including effects on cellular signalling and energy production. However, a plausible mechanism does not automatically prove meaningful clinical benefit.

Research results differ according to:

• the pain condition

• wavelength

• power

• dose

• distance from the device

• session duration

• treatment frequency

• comparison treatment

• quality of the study

Some studies suggest possible benefits for certain forms of musculoskeletal pain, but findings cannot be applied to every device or chronic-pain condition. Home devices may deliver very different doses from equipment used in clinical trials.

Our guide to red-light therapy for pain and healing provides further background, but red-light therapy should not be presented as proven to regenerate damaged tissue or cure chronic pain.

Safety considerations

Follow the manufacturer’s instructions and use eye protection when required. Seek professional advice if you have:

• a photosensitivity condition

• medicines that increase light sensitivity

• an active or suspected cancer in the treatment area

• reduced skin sensation

• an unexplained skin lesion

• a recent operation or acute injury

Avoid using a home device to repeatedly treat unexplained pain without first obtaining an appropriate assessment.

Comparing the Five Methods

A person does not need to try all five. A smaller plan connected to clear goals is usually more useful than repeatedly adding treatments without evaluating their effect.

Your Home Environment Can Support Pain Management

A home environment cannot cure chronic pain, but it can make daily activity easier and reduce avoidable physical strain.

Useful changes may include:

• keeping regularly used items within comfortable reach

• creating a supportive place to rest without spending the whole day inactive

• improving lighting to reduce fall risks

• reducing trip hazards

• alternating sitting and standing

• creating a quiet area for relaxation or adapted exercise

• asking an occupational therapist about equipment when daily tasks are difficult

Some people explore redecorating to create a calmer space. However, the current external URL should be checked because it now redirects to Redfin’s general blog.

Before you shop for ergonomic furniture, remember that there is no universally correct chair or desk. A comfortable setup should fit your body and tasks while allowing regular changes of position. The existing link also currently redirects, so confirm the client’s preferred destination before publication.

Pacing Activity Without Avoiding Movement

Pain can create a “boom-and-bust” cycle: doing as much as possible on a better day, experiencing a flare-up and then becoming inactive for several days.

Pacing aims to create a more consistent pattern. It may involve:

1. identifying how long an activity can usually be completed before symptoms escalate

2. stopping or changing position slightly before that point

3. alternating demanding and lighter tasks

4. increasing activity gradually

5. reviewing progress over weeks rather than hours

Pacing is not permanent avoidance. The aim is to make activity more manageable and gradually improve participation where possible.

When Pain Needs Medical Reassessment

Arrange a professional assessment if pain is:

• new or unexplained

• progressively worsening

• substantially different from the usual pattern

• associated with weakness or numbness

• repeatedly waking you from sleep

• accompanied by swelling, fever or unexplained weight loss

• preventing normal movement or self-care

• no longer responding to the existing management plan

Seek urgent or emergency care for:

• sudden chest pain or breathlessness

• new loss of bladder or bowel control

• numbness around the genitals or buttocks

• rapidly worsening weakness

• a hot, swollen and painful joint with fever

• severe pain following significant trauma

• a cold, pale or suddenly numb limb

• thoughts of self-harm or feeling unable to remain safe

Complementary therapy should not be used to postpone assessment of these symptoms.

How A to Zen Therapies Can Help

At A to Zen Therapies, complementary treatments are adapted to the person’s symptoms, health history and comfort. Depending on the underlying condition and clinical suitability, options may include acupuncture in London, deep tissue massage or cupping therapy.

These therapies may support relaxation, temporary symptom relief or participation in a broader wellbeing plan. They do not diagnose chronic pain, replace prescribed medication or substitute for physiotherapy, psychological treatment, surgery or specialist medical care.

Tell your therapist about your diagnosis, medicines, recent surgery, altered sensation and any treatment restrictions before the session.

Continue Exploring Pain Management

Chronic pain often requires a combination of informed self-management, appropriate movement, clinical care and emotional support. Explore our Pain Management Hub, Exercise and Rehabilitation Hub, Massage Therapy Hub, Acupuncture Hub and Mental Wellbeing Hub for further evidence-informed guidance.

Frequently Asked Questions

Can complementary therapy cure chronic pain?

Complementary therapies do not provide a universal cure. Some may help selected people manage symptoms, movement, sleep or distress as part of a broader plan.

What is the difference between alternative and complementary

therapy?

Alternative therapy is used instead of conventional healthcare. Complementary therapy is used alongside appropriate medical care. For chronic pain, “complementary” is generally the safer and more accurate description.

Which complementary therapy is best for chronic pain?

There is no single best treatment. Suitability depends on the cause of the pain, personal goals, medical history, preferences and available evidence.

Does NICE recommend acupuncture for chronic pain?

NICE recommends considering a limited course of acupuncture or dry needling for chronic primary pain. This recommendation should not automatically be applied to every painful condition.

Can massage make chronic pain worse?

Massage may aggravate symptoms if the pressure is unsuitable or if treatment is performed over an acute injury, inflamed area, blood clot, infection or unstable condition. The therapist should adapt treatment and recognise contraindications.

Is cupping proven to remove toxins?

No. There is no reliable evidence that cupping removes toxins. The marks are caused by suction affecting superficial tissues and blood vessels.

Can yoga help if movement hurts?

Adapted yoga may help some people regain movement and confidence, but exercises must match the diagnosis and current ability. A physiotherapist may be more appropriate when movement causes new neurological symptoms or follows surgery.

Does mindfulness mean accepting that nothing can be done?

No. Acceptance-based pain management means reducing the struggle with experiences that cannot be immediately changed while continuing to take constructive action towards meaningful goals.

Is home red-light therapy safe?

Safety depends on the device, dose and individual health circumstances. Follow the instructions, protect the eyes when advised and consult a healthcare professional when photosensitivity, medication or an unexplained condition may increase risk.

How long should I try a complementary therapy?

Agree a review point before starting. Consider stopping or changing the approach if there is no meaningful improvement in function, wellbeing or symptom management after an appropriate trial.

References

• NICE — Chronic Pain in Over 16s: Assessment and Management

• NICE — Chronic Pain Recommendations

• NCCIH — Chronic Pain and Complementary Health Approaches

• NCCIH — Complementary Approaches for Chronic Pain

• NCCIH — Yoga for Pain

• NHS — Ten Ways to Reduce Pain

• Mersey Care NHS Foundation Trust — Pacing