11 Natural Ways To Deal With Chronic Pain

“Pain is caused by chronic inflammation in the body. Our diet can play a crucial role in reducing this inflammation and thus easing pain. While your diet is unlikely to be the root cause of your pain, it can exacerbate an already sensitive area of the body and make pain worse. A standard western diet – low in fibre and high in refined carbs and processed food – creates the perfect storm for inflammation. A lower-carb Mediterranean eating plan, which also includes some degree of intermittent fasting, is backed by science and can lead to reduced pain. Fasting doesn’t have to be extreme – you’ll see the benefits if you leave four to five hours between meals and leave 12 hours between dinner and breakfast. Eat food that looks like nature intended and ensure fresh vegetables form the basis of every meal. The more colourful, the better. Aim for 250g of vegetables at each meal – frozen is fine. When it comes to carbs, swap refined versions for sourdough, oats, quinoa, brown rice and root vegetables like pumpkin and parsnips.” – Dominique Ludwig, nutritional therapist

“Those living with chronic pain often also have to contend with stress-related symptoms like insomnia, mood swings, fatigue and depression, which means the sympathetic nervous system is switched on a lot of the time. Breathwork may seem simple, but it calms your nervous system and tells the body to relax. By helping reduce stress and anxiety, breathwork can also indirectly reduce the perception of pain. It also stimulates the release of endorphins, which not only boost mood but also bind to receptors in the brain called opioid receptors, which block pain signals. In fact, endorphins are often called nature’s painkiller. Box breathing is a great place to start – inhale through your nose for a count of four and then exhale for four. When you feel comfortable, hold your breath for four after both the inhale and exhale.” – Nichola Henderson, holistic life coach

“Imbalanced blood sugar can exacerbate symptoms of chronic pain. If blood sugar isn’t properly dealt with, this can lead to insulin resistance, as well as type-2 diabetes, both of which are considered to be factors in inflammation and our pain response. Chronically imbalanced blood sugar can also increase the risk of excess visceral fat – the dangerous type of fat that accumulates around your central organs. Studies show visceral fat can lead to low-grade and chronic inflammation. Aim to increase your intake of lean proteins like poultry, fish and shellfish as well as fresh eggs and dairy.” – Dominique

“Chinese medicine offers a versatile, achievable and holistic approach to pain management, whether it’s a frozen shoulder, chronic headaches or gynaecological pain. Chinese medicine focuses on restoring the smooth flow of blood and ‘qi’ around the body and strengthening the organs, which remedies imbalances and relieves pain from the root cause. Chinese medicine believes that while physical injury or trauma can lead to chronic pain, emotional stress also plays a role. Anger, anxiety and grief can all exacerbate chronic pain. Acupuncture is one of the most highly regarded and recognised Chinese medicine approaches to pain management, while acupressure can be done at home and offers immediate benefits. A practitioner can also support with cupping therapy, which promotes the body’s healing response, and tapping therapy, a non-invasive approach to pain management that releases muscle tension, enhances circulation and improves lymphatic drainage.” – Katie Brindle, Chinese medicine practitioner & healer

“Eliminating foods to which we are sensitive can be helpful, as these foods will negatively stimulate the immune system. When we trigger an immune response – in this case, where our body identifies a food as a harmful substance – we trigger the release of inflammatory chemicals which can affect the gut as well as joint and muscle pain and lead to skin rashes. I often use an exclusion diet with my clients to establish if foods are acting as a trigger for pain – gluten and dairy are common triggers.” – Dominique

“Certain nutrient deficiencies can play a role in pain, such as vitamin D. Getting your levels of D3 tested is a sensible first step – levels should be over 50nmol/L, with some experts indicating levels nearer to 100nmol/L may be more optimal. Certain B vitamin deficiencies have also been linked to nerve pain. Those on vegetarian or vegan diets may be more at risk of a B12 deficiency as well as the over 50s as our natural absorption reduces with age.” – Dominique

“According to Chinese medicine, lifestyle choices play a significant role in easing chronic pain. Adequate and restful sleep is essential. Establish a regular sleep schedule, aiming to be in bed by 10.30pm to ensure the liver is able regenerate efficiently. Chinese medicine also recommends eating more warm foods, which are gentle on the digestive system and promote efficient circulation and alleviate cold-related pain.  Include hearty and nutritious soups and stews, stir fries and rice congee, adding warming spices such as cinnamon, cloves and black pepper. Avoid raw foods or foods straight from the fridge, as these may exacerbate pain. At the same time, eat seasonally. For example, eating out of season watermelon on a cold winter’s day will cause the body to feel cold, exacerbating chronic pain, whereas eaten on a hot summer’s day it will cool the body, easing pain.” – Katie  

“Harnessing the power of your brain's plasticity can be a game-changer when it comes to chronic pain management. Neuroplasticity is the brain's ability to reorganise itself by forming new neural connections throughout life. By deliberately rewiring your brain, you can reduce your perception of pain. Meditation is an effective way to do this. A recent study found regular meditation can increase grey matter density in areas of the brain associated with pain regulation. Spend ten to 20 minutes daily meditation to tap into neuroplasticity and reduce pain.” – Dr Alka Patel, GP & lifestyle medicine physician

“Magnesium is a natural muscle relaxant and can be helpful with conditions where muscle pain or myalgia is present. Magnesium glycinate is the best form to take. It could also be worth taking a turmeric supplement – just be sure to look at quality. I rate Nutri Advanced Curcumin Megasorb. I also use omega-3 fish oils regularly in my practice and even test a client’s omega 6 to 3 ratio to check requirements. Look for a supplement that has a high amount of EPA and DHA but be sure to check against any medication you’re taking as fish oils can interact with some blood thinners.” – Dominique

“Yoga is a fantastic way to not only strengthen the body but also make you more aware of your posture and help you tune into your emotions and breath, all of which can ease pain. If you suffer with lower back pain or pain in your spine, neck or shoulders, yoga can be especially effective. When your body gets back to its best-functioning shape, everything realigns. Start with restorative yoga, which uses props to ease the body into deep muscle relaxation, and build up to more dynamic yoga like vinyasa and hatha to build strength. The more pain you are in, the slower you should start. Comfort is also key – consider extra padding under your knees and wrists – and never push through pain. There’s a difference between discomfort and pain, but if it hurts, don’t do it.” – Dr Fanny Leboulanger, physician & yoga teacher

“Keeping a journal is your window into your pain journey. It’ll allow you to identify triggers and relief methods, as well as the impact of your self-management strategies. Writing everything down will also help you to take control of your condition and reduce feelings of helplessness, as well as enabling you to see how far you’ve come, letting you see the path towards a better-quality life. It’ll also provide valuable information for your healthcare team, allowing them to refine your management plan.” – Dr Kerry Aston, founder of The Movement Medic