Living with chronic pain can affect everything from your mood to your mobility. And as we age, this struggle is often amplified as our bodies naturally change. While medications or even surgery are common solutions, they may not always be the best or only options. Fortunately, natural remedies for chronic pain can play a significant role in easing discomfort and improving quality of life. To help, we spoke with healthcare experts who share practical strategies and easy fixes to help you feel your best.
What is chronic pain?
Chronic pain is any discomfort that lasts longer than three months, persisting even after the initial injury or illness has healed. Common causes include arthritis, nerve damage and back problems, though it can sometimes occur without a clear reason. Chronic pain often disrupts daily life, making it essential to find effective ways to manage it.
What type(s) of chronic pain do you suffer from?
The benefits of natural remedies for chronic pain
First, what are natural remedies? “Often, natural remedies are thought of as plant-based treatments or involving exercise and diet,” explains Nicole Sachs, LCSW, Psychotherapist and Mindbody Clinician. “However, in the world of mind-body medicine, natural remedies [are] practices that utilize the relationship between the mind and body to promote health.”
Natural remedies offer several advantages over invasive treatments or pharmaceuticals. They’re less risky, come with fewer side effects and can often be tailored to your specific needs.
“You might find that these alternatives not only alleviate your pain but also address underlying issues without the severe side effects often associated with drugs like NSAIDs or opioids,” says Joseph Mercola, DO, Osteopathic Physician and founder of Mercola.com. For instance, while medication may mask pain, natural approaches like stretching or mindfulness can address the root cause and promote long-term healing.
When choosing considering natural remedies for chronic pain, Dr. Mercola highlights several factors to consider. “You should weigh the nature and severity of your pain, your overall health, potential side effects and your personal comfort with each option. It’s about finding a balance that offers you relief while minimizing risks.”
5 natural remedies for chronic pain
These natural remedies offer simple, effective ways to help treat chronic pain and improve your quality of life.
1. Back pain? Try gentle stretches
Practices like yoga or targeted stretches can help loosen tight back muscles, improve posture and relieve pressure on the spine. “Any type of movement, such as stretching, can help,” says Christynne Helfrich PT, DPT, OCS, Physical Therapist Consultant at Hinge Health. “Yoga and tai chi can build strength, stabilize joints and increase range of motion, helping to reduce pain.”
2. Joint pain? Relax in a warm Epsom salt soak
Soaking in an Epsom salt bath before bed can relax muscles and reduce inflammation, says Sean Pastuch, NYCC, Certified Personal Trainer and CEO of Active Life. “Magnesium is well known to reduce muscle soreness, relieve muscle tension and promote general muscle relaxation,” he explains, though “it’s less clear whether magnesium can permeate the skin or not.”
Furthermore, Pastuch adds that “moving the body from a state of a warm temperature to a cold temperature [like when you step out of the tub] aids in the process of falling asleep, and good sleep is at the core of reducing chronic pain.”
3. Nerve pain? Consider acupressure or massage
“Acupuncture, massages and chiropractic care can also benefit pain patients,” says
Kim Peirano, DACM, LAc, CHt, a Licensed Acupuncturist and Hypnotherapist. Applying gentle pressure to specific points on the body can stimulate circulation and relieve nerve pain.
This can be done via tiny, painless needles inserted into the skin by a healthcare professional (acupuncture) or by simply using your own hands to activate your pressure points (acupressure). Massage therapy, whether professional or self-administered, can also release endorphins—your body’s natural painkillers.
“Some treatments have very low rates of adverse side effects, like acupuncture at around 2 percent, which makes it a safe treatment to use when provided by a licensed acupuncturist,” adds Peirano.
That said, you don’t have to spring for an acupuncture treatment to get relief. You can start with an acupressure for nerve pain self-massage, like the one in the video below, to help ease pain and inflammation:
4. Arthritis pain? Reach for hot or cold therapy
According to a study in Seminars in Arthritis and Rheumatism, heat packs can soothe stiff joints and improve circulation, while cold packs help reduce inflammation, swelling and pain. Alternating between the two can be especially effective for flare-ups.
5. Body-wide pain? Practice mindfulness meditation
Mind-body practices like mindfulness meditation help reframe the brain’s response to pain, reducing its intensity. It can be especially beneficial for chronic conditions like fibromyalgia, according to a study in Current Rheumatology Reports. “Often, the fear of pain or anxiety around pain is what makes it so unbearable—this is something we can unlearn, but again, it requires commitment and effort on the part of the patient,” says Peirano.
To get started, check out the mindfulness meditation to relieve pain below:
What to know before trying natural remedies for chronic pain
Not all remedies are safe for everyone. For example, heat therapy might worsen inflammation in some cases, and certain stretches could aggravate an injury. “You should always consult a doctor before you do anything non-medical, and should refrain if you are suffering from a systematic illness or disease,” advises Sachs. “There is no substitute for getting checked out by a medical doctor when you are first experiencing pain.”
“Understanding how the remedy works, its potential benefits and any possible side effects will help you make an informed decision,” adds Dr. Mercola. Additionally, if your pain worsens or doesn’t improve, it’s essential to seek professional help for the treatment of your chronic pain.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
