Music as Medicine: Building Playlists for Different Pain States

For centuries, humans have turned to music for solace, celebration, and expression. We use it to mark milestones and to find comfort in times of sorrow. But beyond its role in our social and emotional lives, music is a powerful therapeutic tool, especially for those living with chronic pain. This is the heart of music as medicine—the intentional use of sound to manage discomfort, regulate emotions, and improve quality of life. We all have that song or songs that make us feel positive in a certain way, that pump us up and excite us, that make us happy, and that motivate us. So how can we use music to help our chronic pain? 

Pain is a complex, multi-faceted experience that involves not just physical sensation, but also our emotional state, memories, and psychological well-being. This is precisely why music, which engages so many different parts of our brain, can be a potent form of relief. By creating personalized playlists tailored to your unique pain states, you can take an active role in your own healing. Imagine if you had playlists to lift you out of your challenging times, playlists to motivate and inspire you to reach your goals, and playlists to celebrate our wins, big or small!

The Science of Sound: Why Music Works on Pain

So, how exactly does a melody or a rhythm help us feel better? The effects of music on our brain and body are profound and multifaceted.

• Distraction and Redirection: This is one of the most immediate and accessible benefits. Music, especially music we enjoy, captures our attention and shifts our focus away from the pain signals. It engages the same neural pathways as other cognitive processes, effectively "hijacking" the brain's attention and reducing the perceived intensity of the pain. Think of a dentist's office: many people find that listening to music during a procedure makes the experience far more tolerable. I often use music as a distraction when I’m doing something that causes me added pain, like certain chores do, so that the task is more bearable and gives me that level of distraction from the pain so that I can focus on the task. I often say I have to distract myself to focus. Someone without chronic pain might not understand how that works, but my fellow pain warriors will. 
• Neurochemical Release: Music can be a natural "drug." Listening to your favorite song triggers the release of dopamine in the brain's reward centers. This is the same feel-good neurotransmitter associated with pleasurable activities like eating, exercising, or even taking certain drugs. This dopamine release can elevate mood and, importantly, has a pain-relieving, or analgesic, effect. Music also influences the release of endorphins, the body's natural painkillers, providing relief without side effects. It sounds silly, but it really does help. Many of us have songs that pump us up and get us going, that make us feel like we can do anything we put our mind to, and making them a part of your pain management plan can have wonderful results. 
• Stress and Anxiety Reduction: Pain and stress are locked in a vicious cycle. High levels of stress hormones like cortisol can increase pain sensitivity. Relaxing music can lower cortisol levels, decrease heart rate and blood pressure, and calm the nervous system. This creates a state of relaxation that directly counteracts the physiological response to pain, making it feel less intense. Music isn’t just for uplifting one’s mood, but is a powerful tool that helps you relax and find your inner calm. 

Matching the Music to the Moment: Building Your Pain Playlists

The key to using music as medicine is to be intentional. A one-size-fits-all approach won't work because different pain states require different aural interventions. The goal isn't always to "feel happy," but to meet yourself where you are and gently guide your emotional state. Here's a breakdown of how to build playlists for different scenarios:

Playlist for Acute, High-Intensity Pain (The "Distraction & Relief" Playlist)

When pain flares up and your nervous system is on high alert, you need a powerful, engaging distraction. The goal here is to divert your focus completely. I personally like rock anthems by female artists and music that reminds me of certain happy moments and better times, 

• Genre & Style: Upbeat, rhythm-driven music with complex melodies. Think of something that makes you want to tap your feet or dance, even if you can't physically do so. Genres like funk, upbeat pop, progressive rock, or even fast-paced classical music (like a virtuosic violin concerto) can work well. I also like grunge and alternative music…reminds me of my mosh pit days! At the Marilyn Manson concert, I was moshing right next to Bif Naked, so whenever I hear the song Beautiful People, it reminds me of that fun moment!
• Why it works: The brain has to work harder to process the fast tempo, intricate rhythms, and layered harmonies. This cognitive load leaves less room for processing pain signals. The energetic nature of the music can also provide a psychological lift, shifting your mental state from distress to engagement. Even better if you are singing along! The power that music holds over us can be magical, and healing, and can help us through the most difficult of times, and is often overlooked as a part of one’s pain management routine. 
• Song Examples: "Uptown Funk" by Mark Ronson ft. Bruno Mars, or “Move Like Jagger” by Maroon 5, "Don't Stop Me Now" or “Bohemian Rhapsody" by Queen, or "Sabotage" or “Fight For Your Right (To Party)” by Beastie Boys. Oh, and I can’t forget Pink! She pumps me up!

Playlist for Emotional Pain & Processing (The "Validation & Release" Playlist)

Sometimes, pain is tied to deep-seated emotional distress—grief, sadness, or a feeling of being overwhelmed. Trying to listen to "happy" music in this state can feel jarring and invalidating. This playlist is about acknowledging and processing those feelings.

• Genre & Style: Slower, more melancholic music that mirrors your current emotional state. This might be acoustic folk, blues, sad indie rock, or even classical pieces known for their emotional depth (like a Chopin nocturne). The key is to find music that validates what you're feeling, not tries to change it immediately. I love, LOVE “Love Song” by Sara Bareilles, and other music by Paula Cole, Chantal Kreviasak, Jann Arden and Sarah McLachlan. Hoobastank’s “The Reason”, Tracy Chapman’s “Fast Car” also find their way into my slower playlist. 
• Why it works: This approach, often used in music therapy, is a form of emotional regulation. By starting with music that matches your mood, you feel seen and understood. As the playlist progresses, you can gradually transition to more neutral or slightly more uplifting songs, gently guiding yourself toward a more balanced state. It's a journey from "I feel sad" to "I feel okay," rather than a sudden leap.
• Song Examples: I love playing Adele, as I find her to be equal parts melancholic and inspiring and listening to her album usually helps pull me out of any down moments. Then I like to go into something light, like one of my all-time favourite albums, Supertramp’s “Breakfast in America”, Grateful Dead’s “Touch of Grey” or The Beatles greatest hits album “One”. 

Playlist for Chronic, Low-Level Pain (The "Soothing & Calming" Playlist)

Living with constant, nagging pain is exhausting. This playlist is designed for moments when you need to relax, reduce tension, and promote a sense of calm.

• Genre & Style: Slow-tempo, instrumental music that is predictable and harmonious. Think of ambient soundscapes, nature sounds (like rain or ocean waves), classical music from the Baroque period (known for its calming effects), or meditative music. I like listening to classical versions of popular songs, or the acoustic guitar or penny whistle version. As for natural sounds, I love listening to whales call to each other and the sound of the ocean. 
• Why it works: This music helps lower your heart rate, slow your breathing, and reduce muscle tension. The lack of jarring changes or complex melodies allows your brain to relax and disengage from the pain. It promotes a state of rest and recovery, which is crucial for managing chronic pain.
• Song Examples: Again, Adele for the win. Her and Chantal Kreviasak, Jann Arden, Sarah McLachlan, as well as listening to meditations in one of my apps or nature sounds. 

Pros and Cons: A Realistic Approach

While music is a powerful tool, it's not a magic cure. It's important to understand both the benefits and the potential drawbacks.

Pros:

• Non-Invasive & Safe: Music is a safe, non-invasive way to manage some aspects of chronic pain without the risk of side effects.
• Accessible: With streaming services and a smartphone, music is readily available to anyone, anywhere. 
• Empowering: Creating and using your own playlists gives you a sense of control and agency over your pain experience. This is really important, as we often can’t control many aspects of our chronic pain, so what we can do becomes important to us. 
• Holistic Benefits: Beyond pain relief, music can improve mood, memory, and sleep, which are all often compromised by chronic pain. It’s also a nice way to break the silence in the room, without having to engage the brain. Sometimes it’s too much to follow a show, or watch a movie, but music is ok. 

Cons:

• Personal Preference is Key: What works for one person might be irritating or ineffective for another. Music that you don't like can have the opposite effect and increase stress. That Santana song that came out when I was in my teens/early 20s is my trigger. I cannot stand that song, and I just want to run screaming when I hear it. 
• Can Trigger Negative Memories: Certain songs can be tied to traumatic or sad events, triggering painful emotions that could worsen your pain state. 
• Not a Stand-Alone Solution: Music is a complementary therapy. It works best when used in conjunction with other treatments like medication, physical therapy, and psychological counseling. It should never be seen as a replacement for professional medical advice.

Incorporating Music into Your Daily Life

The beauty of music as medicine is how easily it can be woven into your routine.

• Morning Ritual: Start your day with an energizing playlist to help combat morning stiffness and set a positive tone. I like to listen to my “Mere is Cool” playlist when I’m needing a boost as it contains songs from my younger years that are motivating and that remind me of the good times. These songs help put me in a good mood and are great to listen to when I’m doing my morning routine while getting ready for the day. 
• During Tasks: Use a focused playlist with instrumental music for work or household chores to improve concentration and reduce the perception of exertion. I love Pachabel’s Cannon, and instrumental versions of popular songs. 
• At Bedtime: A calming, sleep-focused playlist can help you wind down, quiet a racing mind, and improve sleep quality, which is vital for pain management. I tend to listen to artists like Supertramp, Jann Arden and Sarah McLachlan when I want some inner calm, as well as the sounds and melodies of nature. 
• Mindful Listening: Don't just have music in the background. Take 10-15 minutes to sit or lie down, close your eyes, and truly listen to a song. Notice the instruments, the rhythm, and how it makes you feel in your body. This turns listening into a meditative practice. This is especially good for me when I’m feeling anxious. It has me take a step back and focus on something other than what is making me anxious or causing me extra pain. I love drawing or doing a craft while mindfully listening to music, as it has a calming effect on me. 

At its core, using music as medicine is an act of empowerment. It is about actively engaging with your pain, not just passively enduring it. By building these personalized playlists for each mood or situation, you're not simply hitting shuffle; you're curating a powerful, personal pharmacy of sound—a dynamic, ever-evolving toolkit you can listen to at any time. You are transforming your favourite music from a simple pleasure into a potent, accessible tool for healing, one that you can carry with you wherever you go. This isn't a replacement for professional medical care, but a profound and deeply personal complement to it. In a world where pain can often feel isolating and overwhelming, remember that the right melody can be a bridge to calm, a source of strength, and a reminder that you have a powerful resource for comfort and control right at your fingertips.

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