5 Top Natural Pain Relief Remedies

Understanding Pain

Nearly 1 in 5 adults in the United States suffers from chronic pain, and rates are even higher among older adults. Pain is common following injuries or over-exertion, but just because pain is common doesn’t mean it is normal. Pain is your body’s way of telling you that something is wrong.

Dealing with Chronic Pain

Chronic pain is pain that persists for three months or longer, and it is a good reason to seek natural pain relief. You can experience chronic arthritis pain, joint pain, or muscular-skeletal pain.

Chronic pain has major effects on health and well-being. It lowers quality of life, affects everyday activities, and puts a strain on the healthcare system. Pharmaceutical interventions like medications are often front of mind for people in pain, but more and more people are recognizing the potential of natural pain relief methods.

Of course, any time you are dealing with persistent, chronic pain, it is important to talk to your doctor. Your medical provider may be able to recommend additional measures or order diagnostic tests. A doctor can also review your current medications to make sure a natural pain relief supplement does not interact with them. 

Best Natural Pain Relief Remedies

Natural pain relief can include herbal supplements as well as lifestyle changes like exercise or mindfulness. Each of these approaches prioritizes whole-body well-being. Plus, natural pain relief methods often have fewer side effects than pain medications.

Turmeric

Turmeric is a bright yellow spice that comes from the Curcuma longa plant. The active compound in turmeric is called curcumin. Curcumin acts as a natural form of pain relief by inhibiting inflammation and preventing inflammatory molecules from being produced. Curcumin has been shown to be an effective pain relief option for a range of conditions, including arthritis and fibromyalgia. In addition to directly lowering inflammation, turmeric helps to reduce oxidative stress. This is the process that ages cells prematurely. 

How to Use Turmeric

One way to increase your turmeric consumption for natural pain relief is to eat more curries, as turmeric is a popular ingredient. You can also drink turmeric tea, either by grating turmeric root into hot water, adding pure turmeric powder to water, or enjoying a store-bought tea bag. Turmeric is also available as a topical ointment or in supplement form as a pill.

Ginger

Ginger has been used in traditional medicine for centuries. Now, contemporary scientists are beginning to recognize its potential for pain relief. Ginger contains bioactive compounds, including chemicals called gingerol and shogaol. These have strong anti-inflammatory and pain-killing properties. 

Multiple research studies have shown that ginger can help to alleviate pain associated with a variety of causes, including osteoarthritis and rheumatoid arthritis. Because it lowers inflammation, ginger reduces swelling and stiffness in the joints. This lowers pain and improves mobility. Ginger can also help with post-exercise pain by preventing muscle soreness. Some studies have even shown that ginger could help with headache pain, including migraines. In addition to offering natural nerve pain relief, ginger supports digestive and immune system health.

How to Use Ginger

One easy way to increase ginger in your diet is by adding fresh grated ginger to stir fries or curries. You can also eat pickled ginger with sushi or on top of a salad. Ginger also makes an excellent tea. Simply add a few pieces of fresh ginger to hot water and let steep for 2-3 minutes. If ginger is not to your taste, it is also available in supplement form. 

Heat and Ice

Heat and ice are classic natural pain relief methods for a reason. Applying heat to a painful area of your body increases blood flow and relaxes muscles. This can be very effective for chronic pain, such as arthritis pain. Applying ice does the opposite, constricting blood vessels, numbing the affected area, and lowering inflammation. Ice is particularly helpful for acute injuries or for lowering swelling. 

Pain experts often recommend switching between heat and ice therapy. This can harness the benefits of each approach. Talking to your doctor can help you use heat and ice more effectively for natural pain relief. 

Exercise

When you’re in pain, exercise may seem like a counterintuitive recommendation. Why should I move my body more when it hurts so much? That reaction is understandable, but exercise can actually help to lower pain in the long term. Regular physical activity increases muscle strength and improves flexibility. It also triggers your body to release endorphins, which are natural pain-killers. That is why people often say they feel happier and in less pain after exercise. It's a form of natural joint pain relief.

When starting exercise for pain relief, it is important to begin gradually. Activities like swimming, walking, yoga, or chair workouts are good ways to get started. These tend to put less stress on your joints than high-impact activities like jogging or running. If you start to feel pain worsen, stop and rest to give your body time to heal.

Meditation

Meditation is an essential tool in your pain relief toolbox. Often, our mental instinct is to fight against pain. However, this can make pain even worse. Instead, meditation helps people recognize and accept their pain. This can actually make things feel less painful over time. In fact, regular meditation actually changes brain activity in the regions that process pain. It’s not just “in your head” – meditation really does reduce pain. It also lowers depression and anxiety symptoms, which are very common when you feel chronic pain. 

Not sure where to get started? Try a guided meditation for just 5 minutes. Focus on following your breath and quieting your mind. When you get distracted (and you will!), gently return to focus on your breath. Learning to meditate takes regular practice, but it will pay off in natural nerve pain relief.

Manage Pain with Mighty

If you’re dealing with pain, Mighty Health is here to help. We are experts in helping older adults live more healthy, vibrant lives. That includes living pain-free or minimizing pain as much as possible. You can schedule care with a Mighty Health physician to create a personalized care plan that works for you. Mighty Health also offers workouts, lessons, mindfulness meditations, that can help with pain relief. Join our Mighty Health family to unlock these benefits and more for a healthier, more pain-free life.