'20-minute method' shown to help depression and ongoing pain

'20-minute method' shown to help depression and ongoing pain A GP has explained the findings of nine trials that were brought together Feeling sore and achy? From nagging headaches to backache, sadly, for around10 million Brits, pain is an everyday reality. According to research by Combogesic, 84% of us report mild-to-moderate discomfort. While a good, long soak in the bath might help ease pain, research has found that 20 minutes of music might also offer relief. GP Dr Janine David explained: "A meta-analysis in the journal BMC Psychology, which combined results from nine randomised trials in 787 patients with pain found that just 20 minutes of music can help to relieve pain as well as symptoms of depression associated with ongoing pain. Music therapy was most effective when patients selected their own music, used instruments or earphones, or received treatment from trained music therapists.” Matching natural rhythm Another study discovered that music therapy may be even more effective when its tempo matches one's own natural rhythm, which was assessed by asking patients to tap out Twinkle, Twinkle, Little Star. Pain can have a huge impact on daily life, impacting mood, social life, motivation and sleep. “The research about music potentially helping relieve pain, will come as welcome news to the many Brits who struggle on a daily basis,” said Dr David. However, there are also other ways which can also help those with mild to moderate pain live more comfortably. Four science-backed ways to help manage pain Keep moving: Don’t avoid movement when aches kick in as exercise is proven to reduce the severity of pain. Research suggests that a single bout of exercise can produce short-term hypoalgesia, reducing pain sensitivity in healthy adults. Dr David added: “Try swimming, as it’s low impact on joints. Walking is also a nice way to move, without causing too much stress on knees or hips.” Choose your pain relief carefully: Painkillers can help to ease your pain, but go for an opioid free option and look at dual-action combinations. Dr David explained: “Some research shows that by combining paracetamol and ibuprofen, they may help to provide more effective pain relief than either alone." A study in the Journal of Pain Research found that the combination provided faster, meaningful pain relief and lowered maximum pain scores, compared with either ingredient alone, in patients recovering from dental surgery. Book a massage: Treat your aching body with a massage. In a meta-analysis of 67 randomised controlled trials, massage therapy was found to provide modest improvements in pain scores. “Plus, although parts might hurt, massage is a great way to unwind,” said Dr David. Break the stress cycle: Stress can increase our sensitivity to pain, creating a vicious cycle where discomfort makes us feel more stressed. Dr David advised: “Finding ways to relax, whether that's listening to your favourite music or taking time out for yourself, may help you feel better able to cope with everyday aches and pains.”