Biofeedback Techniques for Pain and Stress Management

As a service member, protecting your health, career and overall well-being is critical – and finding safe, effective ways to manage pain and stress can help you avoid the serious risks associated with prescription drug misuse or prohibited drug use. Biofeedback is one technique that can empower you to take greater control of your physical and mental health naturally.

Biofeedback is a technique that improves how well we notice our body’s signals, allowing people to control bodily functions that usually happen without thinking, like heart rate. Biofeedback techniques can help with things like long-lasting pain, anxiousness, problems with bladder control and difficulties in moving parts of the body.

How Does Biofeedback Work?

Watching how your heart rate, breathing and movement shift in real time due to different emotions, thoughts and actions can help you learn to mentally control physical functions you might not have realized you could influence. The goal is to adjust these body functions to improve your health and performance.

In a medical setting, a health care provider might use biofeedback techniques along with other treatments, like Cognitive Behavioral Therapy (CBT) or relaxation tools. Biofeedback should be used as a part of a broader treatment plan, improving the effectiveness of other methods by making individuals aware of their power to consciously alter their body functions.

The first step usually involves paying attention to your body’s signals such as heart rate, blood pressure or muscle tension. You can check your heart rate by finding your pulse and counting the number of beats in one minute. You can find your pulse by placing your pointer and middle fingers on the inside of your opposite wrist just below the thumb. Typically, heart rates range from 60 to 100 beats per minute. It can sometimes be lower if you have a high level of physical fitness. To measure muscle tension or other bodily functions, you might need more advanced tools like sensors or electrodes.

The second step is about trying to change these body signals. Once you know your heart rate or how tense your muscles are, you can work to improve these conditions and track your progress. Your healthcare provider can offer advice on how to start. For instance, they might suggest focusing on taking slower, deeper breaths or visualizing a peaceful, natural setting.

Biofeedback has been proven effective as a complementary therapy in chronic pain management to reduce pain intensity and enhance quality of life across many chronic conditions.

Where to Go from Here?

If you are interested in biofeedback to help address a health issue, consult your healthcare provider for additional information and to ensure this type of treatment is safe for you. Please note that TRICARE does not cover biofeedback treatment except when treatment is no longer working for the following:

• Raynaud’s Syndrome
• Incapacitating muscle spasms or weakness

Did you know, many of the Armed Forces Wellness Centers (AFWC) offer biofeedback and education on stress management techniques? Be sure to contact an AFWC near you to find out more.

Strengthen your resilience and safeguard your future by exploring healthy options like biofeedback for pain and stress management. Talk with your healthcare provider to find safe, effective treatments that support your readiness and well-being.