20 Minutes of Music May Ease Depression and Long-Lasting Pain

A GP has outlined the results of nine studies combined together

Pain affects many people(Image: urbazon via Getty Images)

Are you feeling sore and achy? From persistent headaches to back pain, pain is an everyday reality for millions of people in Britain.

Research from Combogesic suggests that 84% of people experience mild to moderate discomfort. While a long bath can help soothe pain, studies have also found that 20 minutes of music may bring relief too.

GP Dr Janine David said: "A meta-analysis in the journal BMC Psychology, which brought together findings from nine randomised trials involving 787 patients with pain, found that just 20 minutes of music can help relieve pain and the symptoms of depression linked to ongoing pain. Music therapy worked best when patients chose their own music, used instruments or earphones, or were treated by trained music therapists."

It may be worth trying music(Image: Maskot via Getty Images)

Finding the right rhythm

Another study found that music therapy may work even better when the tempo matches a person's natural rhythm, which was measured by asking patients to tap out Twinkle, Twinkle, Little Star. Pain can have a major effect on daily life, affecting mood, social life, motivation and sleep.

“The research suggesting music could help ease pain will be welcome news to many people who deal with it every day,” Dr David said. She added that there are other approaches that may also help people with mild to moderate pain feel more comfortable.

Four science-backed ways to help manage pain

Keep moving: Don’t avoid movement when aches appear, because exercise has been shown to reduce pain severity. Research suggests that even one bout of exercise can create short-term hypoalgesia, lowering pain sensitivity in healthy adults. Dr David added: “Try swimming, as it is low impact on the joints. Walking is also a good way to stay active without putting too much strain on the knees or hips.”

Choose pain relief carefully: Painkillers can help ease discomfort, but an opioid-free option and dual-action combinations may be worth considering. Dr David explained: “Some research shows that combining paracetamol and ibuprofen may provide more effective pain relief than either one alone.”

A study in the Journal of Pain Research found that the combination delivered faster, meaningful pain relief and reduced peak pain scores compared with either ingredient on its own in patients recovering from dental surgery.

There are other things to try as well(Image: Dobrila Vignjevic via Getty Images)

Book a massage: Ease an aching body with a massage. In a meta-analysis of 67 randomised controlled trials, massage therapy was found to bring modest improvements in pain scores.

“Plus, even if some areas are sore, massage is a good way to unwind,” said Dr David.

Break the stress cycle: Stress can make us more sensitive to pain, creating a cycle in which discomfort makes us feel even more stressed. Dr David advised: “Finding ways to relax, whether that means listening to your favourite music or taking time out for yourself, may help you feel better equipped to handle everyday aches and pains.”