natural pain relief: woman with chronic pain


If you’re one of the millions of Americans who suffer from chronic pain, you know that it can be debilitating. Pain can make it hard to concentrate, sleep, and even carry out basic daily tasks.

From stiff joints to migraines, pain can be a real drag. While a mountain of prescription meds is available to help manage pain, many of us are looking for natural pain relief options.

The good news is that there are many things you can do to find relief without having to rely on medication. Here are 7 tips for natural pain relief that actually work.


Natural Pain ReliefTips Infographic

7 Tips For Natural Pain Relief

  1. Eat More Anti-Inflammatory Foods. One of the best ways to reduce pain is to reduce inflammation. And a great way to get rid of inflammation is by eating anti-inflammatory foods. Some of the best anti-inflammatory foods include fatty fish like salmon, dark leafy greens, berries, and turmeric. So, if you’re looking for natural pain relief, start by adding more of these foods to your diet.  Omega-3 fatty acids found in fish like salmon and tuna can also help reduce inflammation, so aim to include them in your diet a couple of times per week. And if you find yourself snacking more often than you’d like, try reaching for inflammation fighters like ginger or turmeric instead of candy or chips.
  2. Get Regular Exercise. Exercise is not only good for your overall health, but it can also help reduce pain. That’s because when you exercise, your body releases endorphins, which are natural painkillers. When you move your body, it helps increase blood flow and reduces stiffness. Regular exercise can also help to prevent weight gain, which can put additional strain on your joints and muscles.  Just be sure to start slowly and listen to your body—if something hurts, stop doing it. Instead, focus on exercises that are easy on your joints like swimming or walking. And as always, check with your doctor before starting any new exercise routine.
  3. Stress Relief. Stress can make all kinds of pain worse. So, if you’re looking for natural pain relief, it’s important to find ways to relieve stress. Some good stress relief techniques include yoga, meditation, and deep breathing exercises. There’s a reason why yoga and meditation have been around for thousands of years—they work! Both mind-body techniques have been shown to help reduce pain by training your brain to better cope with discomfort. And the best part is, they can be done anywhere and don’t require any special equipment.  Find the stress relief technique that works best for you and make it a part of your daily routine.
  4. Better Sleep. If you’re not getting enough sleep, it can make all kinds of pain worse. That’s because when you’re tired, your body doesn’t have the energy it needs to repair itself.
  5. Natural supplements and herbal remedies can also be helpful in reducing pain. Some good options include omega-3 supplements and CBD oil. Certain herbs have anti-inflammatory properties that can help ease pain naturally. Common ones include Boswellia, willow bark, and ginger. Talk to your healthcare practitioner about whether these might be right for you.
  6. Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body. It’s thought to help relieve pain by stimulating the nervous system and releasing endorphins—the body’s natural painkillers. If you’re interested in trying acupuncture, be sure to find a qualified practitioner in your area.
  7. Hot/Cold Therapy. Heat or cold therapy can be effective in relieving muscle aches and pains. Heat therapy increases blood flow to the area, which helps to reduce inflammation, while cold therapy numbs the nerves and reduces swelling. Experiment with both types of therapy to see which provides the most relief for you personally then use as needed throughout the day.


If you’re dealing with more aches and pains than you know what to do with, there’s no need to suffer in silence—there’re plenty of things you can do to find natural pain relief.

Start by adding more anti-inflammatory foods to your diet and getting regular exercise. You should also practice stress relief techniques and make sure you’re getting enough sleep every night.

Additionally, try taking natural supplements or herbal remedies like omega-3s or ginger root supplements. Don’t forget about alternative treatments like acupuncture or hot/cold therapies.

From dietary changes and exercise to mind-body techniques and herbal remedies, there’s sure to be an option that works for you.

Also, if you have any pain relief strategies that have worked for you, I’d love to hear about them.  Leave a comment and let me know!

For more nutrition and lifestyle tips, subscribe to my YouTube channel and newsletter.


***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***


  • Susan Taylor, RDN LD

    Meet Susan, registered dietitian / nutritionist and fellow autoimmune warrior who is dedicated to helping women with autoimmune disease get their groove back. With the right diet and lifestyle changes, Susan empowers her clients to take control of their health and feel their best. When she's not busy saving the world you can find Susan strolling along the beach, jet-setting to new destinations, and soaking up quality time with family & friends.

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