6 Ways To Manage And Reduce Chronic Pain Naturally

From incorporating gentle exercises to adopting an anti-inflammatory diet, explore holistic approaches to enhance your quality of life and reclaim control over your health.

6 Ways To Manage And Reduce Chronic Pain Naturally

Chronic pain is defined as persistent pain that lasts for three months and can be caused by an initial injury, illness, medical treatment, inflammation, or even arise without any clear cause. Living with unrelenting pain can significantly impact one's quality of life and lead to problems with sleep, mood, work, and relationships. While pain medications are often used to treat chronic pain, they come with side effects and risks. There are several natural ways to help manage chronic pain that are safe and can be effective when used consistently. Here are some of them: (Image source: getty images)

Exercise Regularly: Getting regular exercise may be the last thing someone in chronic pain wants to hear, but movement is crucial for managing pain. Low-impact activities like walking, swimming, or gentle yoga are best. Water workouts are especially beneficial as the water supports the body's weight, reducing strain. Exercise releases endorphins, which relieve pain naturally. Building muscle also supports the structures around joints, helping to prevent injury.  (Image source: getty images)

Manage Stress: Unmanaged stress takes a major toll on the body, including ramping up inflammation and intensifying pain signals. Practising stress-relieving activities is essential for those with chronic pain. This can involve making time for hobbies, getting out in nature, journaling, or cultivating a better work-life balance. Meditation and yoga are excellent for inducing the relaxation response to counter the stress response triggered by pain. Getting massages can also help relax the nervous system while relieving muscle tension. (Image source: getty images)

Get Adequate Sleep: Not getting enough sleep has been linked in studies to worsening pain. Sticking to a consistent bedtime and wake-up time can help establish healthy sleep patterns for managing pain. Limiting electronics use before bed, blocking out light and noise in the bedroom, and adopting relaxing pre-bedtime rituals also encourage better sleep. Some herbs, like chamomile, can support sleep without the side effects of sleep medications.  (Image source: getty images)

Stretch Regularly: When living with chronic pain, muscles often get tense and tight around painful joints. This can lead to restricted mobility and worsening pain. Getting into the habit of stretching regularly helps lengthen tightened muscles and keep joints flexible. Common areas to stretch include the neck, shoulders, lower back, hips, and hamstrings. Even just 10–15 minutes of stretching daily provides benefits. Some types of yoga focus specifically on stretching tight areas of the body.  (Image source: getty images)

See a therapist: Chronic pain takes an inevitable emotional toll. The constant discomfort and disruption to regular activities lead many to experience issues like depression, anxiety, anger, and isolation. Speaking to a therapist who specialises in chronic pain management teaches effective coping techniques. They can help shift negative thought patterns that exacerbate pain and provide accountability as you take steps to manage your condition. Therapy also gives an outlet to process the grief and frustration of living with chronic pain. You may even uncover certain emotional factors influencing your physical pain. (Image source: getty images)

Inputs from: Dr Santoshi Kurada, Co-Founder, Alleviate Pain Clinic (Image source: getty images)