Natural Pain Relief: What to Try Before OTC Medications

Published by Ginger Hultin, MS RDN CSO

Natural Pain Relief: What to Try Before OTC Medications. When it comes to managing pain, many people instinctively reach for over-the-counter (OTC) medications or even pharmaceuticals. However, several natural remedies can provide effective relief for different types of pain – think back pain, headaches, muscle aches, and menstrual cramps. These approaches are gentle on the body and can provide other benefits to the body as well. They can be used to prevent inflammation and pain from occurring in the first place and set you up for healthy, balancing habits that enhance your life. This is the FoodTrients® guide to natural pain relievers, including herbs, spices, lifestyle changes, and practices you can try before turning to conventional medications. If you want more information on OTC pain relievers, be sure to check out our recent article here.

NATURAL REMEDIES FOR DIFFERENT TYPES OF PAIN

Curcumin for Inflammation and Joint Pain

Curcumin, the active compound in turmeric, is well-known for its powerful anti-inflammatory properties. Studies have shown that curcumin may help reduce chronic pain associated with osteoarthritis, muscle soreness, and even injuries. Because inflammation often underlies many types of pain, curcumin can be especially beneficial for those dealing with long-term joint and muscle discomfort.

Boswellia for Back and Joint Pain

Boswellia, also known as frankincense, has been used for centuries in Ayurvedic medicine to treat chronic pain and inflammation. Research shows that Boswellia can be particularly effective in reducing back pain and joint inflammation, making it a great option for those suffering from osteoarthritis. The active compounds in Boswellia, boswellic acids, work by blocking inflammatory pathways in the body, offering relief without the gastrointestinal side effects common in many OTC pain relievers.

Pycnogenol for Muscle Pain and Cramps

Pycnogenol, derived from the bark of the French maritime pine tree, is another potent natural remedy known for its anti-inflammatory and antioxidant properties. It has been found helpful in reducing muscle pain, cramps, and menstrual discomfort. Some studies suggest that Pycnogenol can improve circulation and reduce the severity of muscle soreness, making it a good option for athletes or those experiencing cramps from physical exertion.

Marijuana for Chronic and Severe Pain

Medical marijuana has gained increasing recognition for its effectiveness in managing chronic pain, particularly in conditions like neuropathy, cancer pain, and severe muscle spasms. Cannabinoids, the active compounds in marijuana, interact with the body’s endocannabinoid system to help reduce pain and inflammation. While its use varies by location due to legal restrictions, marijuana can offer relief for individuals who have not responded well to other treatments.

LIFESTYLE APPROACHES TO TRY BEFORE OTC MEDS

Food and Hydration

Sometimes, pain is exacerbated by poor nutrition (or a pro-inflammatory diet) or dehydration. Headaches are commonly linked to dehydration. Drinking water and maintaining a diet rich in anti-inflammatory foods like omega-3-rich fatty fish or walnuts, leafy greens, nuts, and berries can support the body’s natural healing processes. Magnesium-rich foods like spinach, almonds, and bananas are particularly helpful in relieving muscle cramps and tension headaches.

Ice and Heat Therapy

For acute injuries such as sprains, strains, or muscle soreness, alternating between ice and heat therapy can provide significant relief. Ice helps reduce inflammation and numbs sharp pain, while heat soothes stiff muscles and enhances circulation, potentially speeding up recovery.

Meditation and Breathing Exercises

Mental and emotional stress can exacerbate physical pain, and practices like meditation, mindfulness, and deep breathing can help manage these emotions. Meditation supports relaxation, which can relieve tension headaches, back pain, and even chronic pain conditions like fibromyalgia. Breathing exercises like diaphragmatic breathing can help calm the nervous system and reduce pain perception.

If you’re in pain of any kind, it’s important to talk to your medical provider about the reason for that pain and what options they advise. Ask them to offer options beyond traditional medications for a more holistic approach to your health. Keep in mind that some herbs may interact with medications you take or with medical conditions (blood pressure or blood sugar management problems), so be sure to check with your provider for safety.

Before reaching for OTC medications or pharmaceuticals, explore natural remedies like anti-inflammatory herbs and even lifestyle changes such as food choices, hydration, and mindfulness practices can offer holistic pain relief. While natural remedies may not always provide instant relief, their cumulative benefits can help reduce reliance on conventional pain medications in the long run.

Related Articles from Ginger Hultin, MS RDN CSO

Prescription Meds: Here’s What You Need To Know

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References

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Pandey M, Bajpai M. Natural remedies for the treatment of arthritis: A review. Medicinal Plants-International Journal of Phytomedicines and Related Industries. 2020;12(4):545-54.

Ng JY, Popal S, Selvanayagam S. Dietary and herbal supplement consumer health information for pain: A cross-sectional survey and quality assessment of online content. Integrative Medicine Research. 2023 Dec 1;12(4):100996.

Dragan S, Șerban MC, Damian G, Buleu F, Valcovici M, Christodorescu R. Dietary patterns and interventions to alleviate chronic pain. Nutrients. 2020 Aug 19;12(9):2510.

Kaushik AS, Strath LJ, Sorge RE. Dietary interventions for treatment of chronic pain: oxidative stress and inflammation. Pain and Therapy. 2020 Dec;9:487-98.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.