What Is Chronic Pain And How To Manage It Naturally

When asked about the most common chronic medical conditions in the U.S., most people think of heart disease, cancer, diabetes, or stroke. However, chronic pain affects more of the population than all of these diseases combined.

In fact, over 51.6 million American adults (21%) struggle with some form of chronic pain, and doctors diagnose 52.4 new cases per 1,000 people each year.

But if you’re one of these Americans, you don’t have to turn to prescription drugs. A number of supplements and lifestyle habits can provide powerful, natural pain relief–without the risk of side effects or dependency.

What is chronic pain?

Chronic pain is pain that occurs daily or on most days for longer than three months. It can range from mild to severe, from intermittent to continuous, and from bothersome to debilitating.

Some of the most common chronic pain conditions include:

Backaches–especially lower-back
Headaches, including migraines
Neck pain
Fibromyalgia
Sinusitis
Joint disorders, including TMJ (jaw pain)
Carpal tunnel syndrome

These disorders can develop from various causes, such as:

Physical trauma or injury
Infections
Ongoing conditions (cancer, arthritis, neuralgia)
Even emotional trauma

Consequences of chronic pain

Unfortunately, chronic pain often leads to additional health problems, including:

Fatigue
Sleeplessness
Appetite changes
Depression
Anxiety
Other emotional stress, such as irritability or anger
Opioid dependence

Research also shows chronic pain can hinder immune function, increasing your susceptibility to illnesses such as:

Colds
The flu
Even cancer

That’s largely because dealing with chronic pain activates the body’s stress response, leading to elevated levels of cortisol (a key stress hormone). Excess cortisol can suppress the function of immune cells like lymphocytes, weakening your resistance to infections.

Chronic pain can also limit your mobility, greatly impacting your quality of life. But there are ways to alleviate the discomfort, naturally.

5 Tips for natural pain relief

Here are some of the most effective natural pain medicines supported by scientific research:

Celadrin

Celadrin is a patented combination of naturally occurring fatty acids that have been processed for better absorption. Taken orally, it:

Combats inflammation
Lubricates cell membranes throughout the body
Restores fluids that cushion the bones and joints
Promotes mobility and flexibility

For extra relief, you can also apply Celadrin topically. This helps relieve muscle tension and pain right where you need it–often within 30 minutes, and for several hours.

Pro tip: Apply Celadrin at bedtime to alleviate pain and improve sleep quality.

Turmeric

Ayurvedic and Chinese medicine have used turmeric to relieve pain and inflammation for centuries. Studies show this herb’s active compound, curcumin, minimizes inflammation by:

Suppressing NF-κB, a family of protein complexes linked to inflammation
Inhibiting pro-inflammatory cytokines (small proteins that act as chemical messengers, regulating immune and blood cell activity) like TNF-alpha, IL-1 beta, and IL-6
Boosting anti-inflammatory cytokines such as IL-10

Look for a quality turmeric supplement that also contains black pepper, which provides piperine to improve absorption.

You might also consider Meriva, a patented turmeric extract found to be especially helpful with osteoarthritis pain.

Magnesium

Magnesium relaxes muscles and even calms nerve pain–especially in those who suffer from:

Migraines
Fibromyalgia
Muscle spasms
Sleep disturbances

It helps by preventing central sensitization, or hypersensitivity to pain, which can lower your pain tolerance over time. Magnesium also blocks NMDA receptors, a type of glutamate receptor in the central nervous system, to reduce signals involved in the perception of pain.

For powerful, natural relief, experts recommend taking up to:

420 mg of magnesium daily for men
350 mg daily for women

Exceeding these amounts can have adverse effects, so start with a minimal dose and only increase if needed.

You can also try Epsom salt baths. The magnesium and sulfate in Epsom salt combined with hot water help relax muscles, easing pain in the back, neck, shoulders, and head.

Exercise

Exercise is a vital part of any healthy lifestyle–especially if you’re battling chronic pain. That’s because it releases endorphins, or feel-good chemical messengers produced in the pituitary gland and hypothalamus that naturally reduce pain.

Endorphins are also helpful for mood support. Aim for 150 minutes of moderate to vigorous exercise each week.

Meditation and prayer

Studies show people who take part in meaningful spiritual practices like meditation and prayer often have a higher pain tolerance. That’s likely because these activities:

Activate the body’s relaxation response
Help lower cortisol levels
Release endorphins that ease pain
Cultivate acceptance, potentially allowing you to be more objective about your pain

These practices provide a coping mechanism by encouraging you to focus on the present moment rather than on the pain–or on the fear of the pain getting worse. In this way, meditation and prayer can give you a greater sense of control and inner peace, while also physically combating discomfort.

Adopt a spiritual practice that resonates with you, even if just for a few minutes a day.

If you’re dealing with chronic pain, you’re far from alone. Explore these all-natural pain medicines and lifestyle tips, and pay attention to how you feel. Before long, you might find substantial or even complete relief. Here’s to feeling better and living well.

References:

Estimated Rates of Incident and Persistent Chronic Pain Among US Adults, 2019-2020 | Neurology

FINAL.2024 CHRONIC PAIN FACT SHEET

Chronic Pain – StatPearls – NCBI Bookshelf.

Chronic Pain Among Adults — United States, 2019–2021 | MMWR

Overlap of Five Chronic Pain Conditions: Temporomandibular Disorders, Headache, Back Pain, Irritable Bowel Syndrome, and Fibromyalgia – PubMed

Table 1, Inclusion and exclusion criteria – Noninvasive Nonpharmacological Treatment for Chronic Pain: A Systematic Review Update – NCBI Bookshelf.

The association between headache and low back pain: a systematic review – PMC

The Link Between Depression and Physical Symptoms – PMC

Sleep disorders in chronic pain and its neurochemical mechanisms: a narrative review.

The Immune-Suppressive Effects of Pain – Madame Curie Bioscience Database – NCBI Bookshelf

Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation – PMC