NATURAL PAIN MANAGEMENT

Dr Gi Ming Chan
Nov 11
4 min read

Pain is the body’s way of communicating with us — a warning signal that protects us from harm and prevents further damage. However, when pain becomes chronic, it can interfere with daily life. Chronic pain affects about 20% of adults worldwide and is expected to increase as the population ages. It is associated with a significant socioeconomic burden, including high healthcare costs, absenteeism, loss of productivity, functional impairment, and disability.

Here are a few ways to manage pain naturally.

Nutrition

Nutrition plays an important role in regulating pain. The relationship between nutrition and chronic pain is complex and may involve multiple underlying mechanisms such as oxidative stress, inflammation, and glucose metabolism. It is considered one of the most modifiable lifestyle factors for managing chronic pain.

High consumption of fruits, vegetables, legumes, whole grains, and healthy fats is associated with a reduction in pain.

A colorful, “rainbow” diet that includes a variety of fruits and vegetables provides phytonutrients that help reduce oxidative stress and inflammation, thereby decreasing pain. It is recommended to consume at least eight servings of fruits and vegetables daily.

Examples include:

Fruits: berries, apples, avocado, citrus fruits, pomegranate, cherries, grapes
Vegetables: cruciferous vegetables (kale, cabbage, broccoli, Brussels sprouts, cauliflower, collard greens), mushrooms, celery, and root vegetables (carrots, beets, turmeric, ginger, onions, garlic).

Turmeric, ginger, and garlic are especially powerful anti-inflammatories.

A diet rich in fiber from whole grains, nuts, fruits, and vegetables supports digestion, helps prevent glucose spikes, assists with weight management, and reduces inflammation. It also provides prebiotics that nourish a healthy gut microbiome.

Examples of fiber-rich foods include:

Fruits: apples, berries, bananas, kiwi, figs, avocado, pomegranate
Legumes: beans, lentils, chickpeas
Vegetables: carrots, cruciferous and root vegetables, asparagus
Nuts and seeds: sunflower seeds, chia seeds

Healthy fats — such as those from avocados, olive oil, fish, nuts, seeds, and omega-3 supplements — also help reduce inflammation.

Hydration is essential for managing chronic pain. It’s recommended to drink approximately half your body weight in ounces of water per day. Dehydration can increase pain sensitivity. Limit caffeine intake, as it can cause further dehydration.

Avoid sugar, fried foods, and ultra-processed foods. These typically contain high amounts of sugar, chemically modified proteins, hydrogenated oils, and food additives. Examples include soft drinks, packaged snacks, and processed meats. Such foods can increase inflammation and oxidative stress, leading to heightened pain.

Digestive Health and Micronutrients

Gastrointestinal complaints are common among people experiencing chronic pain. Studies show that individuals with irritable bowel syndrome (IBS) are 1.8 times more likely to have fibromyalgia, and 50% of those with fibromyalgia have at least one functional gastrointestinal disorder.

Micronutrient deficiencies may also play a role. Some studies suggest that B-group vitamins help maintain nervous system health and support pain-signaling pathways. Supplementation may be beneficial for some individuals.

People with chronic pain also have higher risks for comorbidities such as cardiovascular disease, diabetes, and depression. Research has found that individuals with musculoskeletal pain are twice as likely to have cardiovascular conditions. Those with diabetes are 1.4 times more likely to report lower back pain and 1.2 times more likely to report neck pain, while individuals with depression are three times more likely to experience non-neuropathic pain and six times more likely to experience neuropathic pain. A nutritious diet can help manage these conditions as well.

Physical Therapies

Cold showers: Cold immersion or showers can reduce inflammation, boost the immune system, and enhance peripheral circulation. Studies show they may benefit individuals with chronic autoimmune inflammation and improve stress regulation.

Ice and heat therapy:

Heat therapy promotes pain relief by increasing blood flow, metabolism, and connective tissue elasticity. Studies have shown that heat-wrap therapies can reduce pain and disability in acute low back pain and ease delayed-onset muscle soreness (DOMS).
Cold therapy helps reduce pain, inflammation, edema, muscle spasms, and metabolic demand.
Applying both cold and heat within one hour after exercise can effectively reduce DOMS for up to 24 hours. Cold-water immersion followed by hot-pack therapy provides the greatest recovery benefits. Alternating hot and cold applications can also be beneficial within the first 48 hours.

Castor oil (topical): Castor oil, derived from the Ricinus communis plant, contains ricinoleic acid, which has notable analgesic and anti-inflammatory properties. It can be applied directly to affected joints or muscles and massaged into the skin. Alternatively, use a castor oil pack — a cloth saturated with castor oil, covered with plastic wrap, and warmed with a heating pad for 30–60 minutes. For best results, apply daily.

Movement

Exercise is a key component in managing chronic pain, especially low back pain. It improves physical function, quality of life, and reduces inflammation. Pilates, strength training, and core-based exercises show the greatest improvement, though even walking can help reduce pain for those hesitant to engage in strenuous activity.

Supplements

Devil’s Claw: An herb with anti-inflammatory, analgesic, and antioxidant benefits. Commonly used for osteoarthritis, bursitis, gout, neuralgia, headaches, and general aches and pains. Contraindicated in gastric or duodenal ulcers, acute gallbladder disease, and pregnancy.

Ginger: Anti-inflammatory, antispasmodic, analgesic, and antioxidant. Ginger regulates biochemical pathways involved in chronic inflammation by inhibiting prostaglandin production (which causes pain). Studies show benefits for rheumatoid arthritis and osteoarthritis.

Enzymes:

Quercetin – a bioflavonoid with anti-inflammatory properties that may help reduce pain perception; shown to benefit rheumatoid arthritis.
Bromelain – an enzyme extracted from pineapple, known for its anti-inflammatory and analgesic effects, particularly beneficial for osteoarthritis.

Anti-inflammatories:Omega-3 fatty acids (from fish oil) can provide pain relief, improve joint function in osteoarthritis and rheumatoid arthritis, and help prevent further cartilage degradation. Studies suggest omega-3s may offer effects comparable to ibuprofen.

Nutrient Support:

B vitamins: Support the nervous system and pain-signaling pathways.
Magnesium: Modulates pain sensitivity; shown to help with fibromyalgia, nerve pain, menstrual cramps, headaches, and migraines.

We’re here to help manage your success every step of the way.

Contact our Cranberry Township Chiropractor or Naturopath to book your appointment today.