ways to take control of pain The latest findings from health experts reveal theres a lot you can do to tackle pain and boost your wellbeing with no meds required WORDS: CLAIRE LAVELLE Tap the pain away EFT, or Emotional Freedom Technique, is a method of pain relief we can all make use of its literally at our fingertips. Its a form of psychological acupuncture in which you use your fingertips to stimulate specific points on the body, explains Dr Joseph Mercola, author of Eortless Healing, Hay House, 12.99 (www.mercola.com). While you tap, think about your specific problem relieving pain and voice positive affirmations to restore balance in the body and resolve both difficult emotions and physical discomfort. I started using EFT with patients in 2001, says Dr Mercola. Its proven to be incredibly successful so much so that many medical practitioners are now treating their patients with it and finding that they are making remarkable progress in a very short period of time. There is, however, little scientific research to support EFT. To find out more, see www.theenergytherapycentre.co.uk or http://eft.mercola.com Dr Joseph Mercola discusses Active Isolated Stretching (AIS) Stretch to music Being too sedentary means we stiffen up and lose the full range of motion available to us, leaving us more susceptible to pain. I recommend Active Isolated Stretching (AIS), which is a dynamic form of stretching that improves circulation and increases the elasticity of the joints around the muscles, says Dr Mercola. An example of this form of exercise is to lie flat on your back and raise one leg straight up into the air. This engages the quadriceps (muscles at the front of the thigh) while stretching the hamstrings (muscles at the back of the thigh). Repeat on the other side. AIS prepares the body for daily activity, counteracting the stiffness that many of us feel each day on waking, and takes only minutes to stretch all major muscle groups of the body, says Dr Mercola. Take advice from your physio or occupational therapist before beginning any kind of stretching regime and dont push the stretch too far. Some days youll feel bendier than others so listen to your body. And dont forget the music. A Glasgow University study on the benefits of walking found that women with rheumatoid arthritis could walk 30 per cent further when they listened to music of their choice, than when they walked in silence. The music took their mind off the pain, so they could walk further without needing to stop, says lead researcher Paul MacIntyre. Meditate mindfully Meditation triggers a relaxation cycle in the body oxygen in, tension out that not only feels great, but also changes the way you react to stress, says Dr Frank Lipman, author of The New Health Rules, Artisan, 10.49 (amazon.co.uk). Or try Mindfulness-Based Stress Reduction (MBSR), which is a form of meditation that involves paying mindful attention to each part of the body (known as bodyscanning) and practising simple yoga poses to stretch and strengthen (see safety note above). MBSR has been shown to reduce pain by focusing the mind and increasing clarity and calmness. People with rheumatoid arthritis who practised MBSR for six months saw a significant reduction in the psychological stress brought on by their condition. They were 35 per cent less distressed than those who didnt use this method, and pain reduced accordingly, even though their physical disease continued to progress at the same rate, a recent study from the University of Maryland School of Medicine discovered. Find out more here: http://bemindful. co.uk/mbsr/about-mbsr/ Walk barefoot Too simple to be really effective, surely? Science says otherwise. Connecting the human body to the ground known as grounding or earthing has been shown to have a whole host of health benefits, including significantly reducing muscle stiffness and chronic pain, says Dr Mercola. It also reduces the severity of the inflammatory response within the body and promotes restful sleep. Walking barefoot outside ideally on damp grass or sand not only feels good, it does good. Its particularly helpful for inflammatory conditions such as arthritis because the positive flow of energy from the earth to the body effectively neutralises the free radicals (unstable cells) that cause damage and chronic inflammation in the body. Think of it as quenching the fire of inflammation, says Dr Mercola. Grounding is a powerful natural antioxidant and one of the most beneficial things you can do for your body. As long your feet are touching the ground, you can do this lying down. Have faith Feeling spiritually connected whether to the universe or a specific faith has been shown to help those with chronic pain feel better, according to a small study from Duke University in North Carolina, USA. A group of 35 people with rheumatoid arthritis kept notes on their coping strategies, pain levels, mood, and social support.Those who practised religious and spiritual coping strategies found they had less pain, says Francis J Keefe, PhD, associate director for research. John Paul Crimi shows you how to perform Active Isolated Stretching FIND OUT MORE Download our booklet on coping with pain here."