How can you relieve back pain naturally. What are some anti-inflammatory drinks that may help reduce back pain. Why is quality sleep important for managing back pain. How can exercise and stretching alleviate back pain symptoms. What role do mindfulness techniques play in back pain relief. How effective are topical treatments for back pain. Can dietary changes help reduce back pain.

Anti-Inflammatory Drinks: Nature’s Pain Relievers

Chronic back pain can be debilitating, but nature offers some potent solutions. Consuming anti-inflammatory drinks regularly can help build up antioxidant and anti-inflammatory agents in your bloodstream, potentially reducing inflammatory reactions in your body over time.

Turmeric Milk: A Golden Elixir

Turmeric, an Asian spice renowned for its antioxidant and anti-inflammatory properties, can be easily incorporated into your diet. How can you prepare turmeric milk? Simply mix 1/2 teaspoon of turmeric powder in a glass of warm milk. For added sweetness, you may include honey or stevia. Consuming this drink before bedtime allows the anti-inflammatory process to work while you sleep.

Is dairy causing inflammation for you? Try plant-based alternatives like almond milk instead.

Tart Cherry Juice: Nature’s Pain Reliever

Cherries are packed with antioxidants and anti-inflammatory agents. Research suggests that tart cherry juice can help alleviate muscle pain, whether it’s chronic or exercise-induced. Readily available in grocery stores, try incorporating a glass of tart cherry juice into your daily routine to see if it helps relieve your back pain.

Ginger-Green Tea: A Soothing Blend

Combining the pain-relieving benefits of both green tea and ginger, this infused herbal drink offers a potent anti-inflammatory effect. Ginger-green tea bags are easily accessible and can be enjoyed at home or work. Regular consumption of these drinks may help reduce overall inflammation and prevent new inflammatory pain.

The Power of Restorative Sleep for Back Pain Relief

Quality sleep plays a crucial role in managing back pain. A night of restorative sleep can have healing benefits, leaving you feeling refreshed and less stressed. How does sleep affect back pain? When you have a restful night’s sleep, your back tends to feel less sore during the day.

Natural Sleep Aids to Try

• Vitamins C and B6: These vitamins support the production of natural steroids in your body that control metabolism and promote good sleep.
• Melatonin: This hormone regulates your sleep-wake cycle and is available as a supplement.
• L-theanine: Found in tea leaves, this amino acid may help reduce anxiety and improve sleep.
• Valerian: An herb traditionally used to improve sleep quality.

It’s advisable to try these natural sleep aids one at a time to determine which works best for you. Always consult with a healthcare professional before starting any new supplement regimen.

Exercise and Stretching: Key Components of Back Pain Management

Regular physical activity is crucial for maintaining a healthy back and managing pain. How does exercise help with back pain? It strengthens the muscles that support your spine, improves flexibility, and increases blood flow to the back tissues, promoting healing and reducing stiffness.

Low-Impact Cardiovascular Exercises

Engaging in low-impact cardiovascular exercises can help maintain the health of your back. Some beneficial options include:

• Walking
• Swimming
• Cycling
• Using an elliptical machine

These exercises provide aerobic benefits without putting excessive strain on your back.

Stretching for Flexibility and Pain Relief

Incorporating stretching into your routine can help improve flexibility and reduce back pain. Some effective stretches include:

1. Knee-to-chest stretches
2. Hamstring stretches
3. Pelvic tilts
4. Cat-cow stretches
5. Child’s pose

Remember to perform these stretches gently and stop if you experience any pain or discomfort.

Mindfulness Techniques for Back Pain Management

Mindfulness practices can be powerful tools in managing chronic back pain. These techniques help reduce stress, promote relaxation, and change your perception of pain.

Meditation: Cultivating Awareness and Acceptance

How can meditation help with back pain? Regular meditation practice can help you develop a greater awareness of your body and pain sensations. This increased awareness allows you to respond to pain more effectively, rather than reacting reflexively. Additionally, meditation can help reduce stress and anxiety, which often exacerbate pain perception.

Deep Breathing Exercises

Deep breathing exercises can help relax tense muscles and reduce pain. Try this simple technique:

1. Sit or lie in a comfortable position
2. Place one hand on your chest and the other on your abdomen
3. Breathe in slowly through your nose, feeling your abdomen rise
4. Exhale slowly through your mouth, feeling your abdomen fall
5. Repeat for 5-10 minutes

Practice this technique regularly to experience its calming and pain-relieving effects.

Topical Treatments: Soothing Relief for Back Pain

Topical treatments can provide localized relief for back pain. These products are applied directly to the skin over the affected area and can be particularly helpful for muscle aches and arthritis pain.

Natural Topical Pain Relievers

Several natural ingredients have pain-relieving properties when applied topically. These include:

• Capsaicin: Derived from chili peppers, it can help reduce pain signals
• Arnica: A herb that may help with bruising and swelling
• Menthol: Provides a cooling sensation that can help distract from pain
• Eucalyptus: Has anti-inflammatory and analgesic properties

These ingredients are often found in over-the-counter creams, gels, and patches designed for pain relief.

Essential Oils for Back Pain

Some essential oils may help alleviate back pain when applied topically. Popular options include:

• Peppermint oil
• Lavender oil
• Eucalyptus oil
• Rosemary oil

Always dilute essential oils with a carrier oil before applying to the skin, and perform a patch test to check for any allergic reactions.

Dietary Changes: Nourishing Your Way to a Healthier Back

The foods you eat can have a significant impact on inflammation in your body, which in turn affects back pain. Adopting an anti-inflammatory diet may help reduce chronic pain and promote overall health.

Foods to Include

Incorporate these anti-inflammatory foods into your diet:

• Fatty fish (salmon, mackerel, sardines)
• Leafy green vegetables
• Nuts and seeds
• Berries
• Olive oil
• Whole grains
• Turmeric and ginger

Foods to Avoid

Limit or avoid these pro-inflammatory foods:

• Processed foods
• Refined sugars
• Trans fats
• Excessive alcohol
• Red and processed meats

Remember, dietary changes take time to show effects. Consistency is key when adopting an anti-inflammatory diet for back pain relief.

Alternative Therapies: Exploring Holistic Approaches to Back Pain

Alternative therapies can complement traditional treatments for back pain, offering holistic approaches to pain management and overall wellness.

Acupuncture: Ancient Wisdom for Modern Pain

How does acupuncture work for back pain? This traditional Chinese medicine technique involves inserting thin needles into specific points on the body. It’s believed to stimulate the body’s natural pain-relieving mechanisms and promote healing. Some studies suggest that acupuncture may be effective for chronic low back pain.

Chiropractic Care: Aligning for Relief

Chiropractic care focuses on the relationship between the spine’s structure and the body’s function. Chiropractors use manual adjustment techniques to improve spinal alignment, which may help reduce back pain and improve overall function.

Yoga: Uniting Body and Mind for Pain Relief

Yoga combines physical postures, breathing exercises, and meditation to promote flexibility, strength, and relaxation. Regular yoga practice can help improve posture, increase muscle strength, and reduce stress – all of which can contribute to back pain relief.

When trying any alternative therapy, it’s important to work with qualified practitioners and inform your healthcare provider about all treatments you’re using.

By incorporating these natural pain relief methods into your daily routine, you may find significant improvement in your back pain symptoms. Remember, what works best can vary from person to person, so be patient and persistent in finding the right combination of strategies for you. Always consult with a healthcare professional before starting any new treatment regimen, especially if you have severe or persistent back pain.

7 Ways to Relieve Back Pain Naturally

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There are a wide variety of natural remedies to soothe your back, which can help reduce the intake of medications or provide an added benefit to your existing medical treatment.

Take a look at these natural pain-relieving strategies and find out what works best for you:

Read on to learn more about effective pain-relieving strategies for chronic back pain from natural methods.

1. Enjoy an anti-inflammatory drink every day

When you consume anti-inflammatory foods regularly, several antioxidant, anti-inflammatory, and even anti-cancer agents can build up in your blood. Over a period of time, these potent agents can play a significant role in reducing and/or eliminating inflammatory reactions in the body.

Consuming these healthy drinks on a regular basis may help reduce your back pain.

Turmeric milk

Turmeric, an Asian spice, contains antioxidant, anti-arthritic, and anti-inflammatory properties.

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Hewlings SJ, Kalman DS. Curcumin: A Review of Its’ Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092
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Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717–729. doi:10.1089/jmf.2016.3705

An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.

Consuming dairy products may increase inflammation in some people. In such cases, trying plant-based milk, such as almond milk can be helpful.

Tart cherry juice

Cherries are rich in antioxidants and anti-inflammatory agents.

³
Chai SC, Davis K, Zhang Z, Zha L, Kirschner KF. Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults. Nutrients. 2019;11(2):228. Published 2019 Jan 22. doi:10.3390/nu11020228
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Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368
Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced.

⁴
Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368
Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

Ginger-green tea

You can also try infused-herbal drinks, such as ginger-green tea, which contains the pain-relieving benefits of both green tea

⁵
Oz HS. Chronic Inflammatory Diseases and Green Tea Polyphenols. Nutrients. 2017;9(6):561. Published 2017 Jun 1. doi:10.3390/nu9060561
and ginger.

⁶
Lakhan SE, Ford CT, Tepper D. Zingiberaceae extracts for pain: a systematic review and meta-analysis. Nutr J. 2015;14:50. Published 2015 May 14. doi:10.1186/s12937-015-0038-8
Ginger-green tea bags can be purchased from grocery stores and you can easily enjoy a cup either at work or at home.

Over a period of time, these anti-inflammatory agents can build up in your bloodstream, so including these drinks in your daily diet will help reduce overall inflammation and prevent new inflammatory pain.

See Food for Thought: Diet and Nutrition for a Healthy Back

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2. Fall asleep faster and sleep longer

When you have a restful night’s sleep, your back will feel less sore during the day.

⁷
Heffner KL, France CR, Trost Z, Ng HM, Pigeon WR. Chronic low back pain, sleep disturbance, and interleukin-6. Clin J Pain. 2011;27(1):35–41
A night of restorative sleep can have healing benefits and make you feel refreshed, rejuvenated, and less stressed.

Watch Video: 11 Unconventional Sleep Tips: How to Get to Sleep and Stay Asleep

Try these natural sleep aids, one at a time, to see which one works best for you:

• Vitamins C and B6. The natural steroids in your body control your metabolism and promote good sleep.

  ⁸
  Coutinho AE, Chapman KE. The anti-inflammatory and immunosuppressive effects of glucocorticoids, recent developments and mechanistic insights. Mol Cell Endocrinol. 2011;335(1):2-13.
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  Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015;8(3):143-52.
  Supplements of vitamins C

  ¹⁰
  Padayatty SJ, Doppman JL, Chang R, et al. Human adrenal glands secrete vitamin C in response to adrenocorticotrophic hormone. Am J Clin Nutr. 2007;86(1):145-9.
  and B6

  ¹¹
  Parra M, Stahl S, Hellmann H. Vitamin B₆ and Its Role in Cell Metabolism and Physiology. Cells. 2018;7(7).
  are known to help the body produce and regulate natural steroid hormones.

• Melatonin. Your natural sleep hormone, melatonin can be taken as a supplement to improve your sleep cycle.
• L-theanine. An amino acid found in tea leaves, L-theanine may help some people feel relaxed and get better sleep.
• Valerian. Supplements made from the root of the valerian plant may help you sleep faster and stay asleep longer.

Another option is cherry juice or cherry extracts—cherries contain certain enzymes that help promote better sleep.

⁴
Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. 2018;10(3):368. Published 2018 Mar 17. doi:10.3390/nu10030368

See Natural Remedies and Herbal Supplements as Sleep Aids

3. Avoid prolonged static posture

It is important to pay attention to the joints and muscles of your spine and hip. Prevent fatigue and stresses on these joints by following simple tips, such as:

• Avoid excessive sitting or consider using a standing desk while you work. When you sit for a long duration, the pressure on your spinal discs increase. Aim to get up every hour and walk a short distance to take the load off your discs.

  See Choosing the Right Ergonomic Office Chair

• Check your posture and adjust your neck, shoulder, and back alignment to prevent stresses on your spine. Poor, unsupported posture can lead to several problems in your back, causing or increasing the pain.

  See Identifying Incorrect Posture

• Rotate activities in order to avoid the same set of muscles and joints from getting over-fatigued. For example, if you have been standing and working for some time, consider changing to a different activity where you can sit down. You can go back to standing once the muscles and joints have had a chance to relax.

  See Ten Tips for Improving Posture and Ergonomics

When you have a flare-up of symptoms, consider less exertive activities, such as reading a book, listening to music, or crafting. These activities can help divert your mind from the pain and let your back rest at the same time.

4. Gently stretch your joints and soft tissues through yoga

Yoga is an effective way to stretch your back, improve the health of muscles and joints, enhance distribution of healing nutrients through blood circulation, and increase the flexibility of the spine.

¹²
Stephens I. Medical Yoga Therapy. Children (Basel). 2017;4(2):12. Published 2017 Feb 10. doi:10.3390/children4020012

See Healing Benefits of Yoga

When you start, perform the stretches slowly and advance only if you feel comfortable without pain. Gradually, you will be able to add more stretches to your routine. An ideal time for yoga is early morning—to help loosen your spine and also reduce stiffness and aches in your back.

See 3 Beginner Yoga Poses for Lower Back Pain Relief

5. Try mindful meditation

Meditation is a great way to improve concentration, release feel-good hormones (endorphins), and decrease anxiety and stress. Through mindful meditation, you can control the way your body perceives pain.

¹³
Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128–133. doi:10.4103/0973-6131.158476

Find a quiet, dark room and meditate for 5 to 10 minutes in the morning. You can also try meditating before bedtime or while you take a break at work. If you don’t like to meditate, try simple breathing exercises—take 10 deep, slow breaths in a row.

See How to Stop Your Pain with Your Mind

6. Support your body in a warm pool

The buoyancy of the water lets you enjoy the benefits of exercise with less pain. Exercising in water also helps regulate the functioning of nerves and muscles, relieving pain.

¹⁴
Shi Z, Zhou H, Lu L, et al. Aquatic Exercises in the Treatment of Low Back Pain. American Journal of Physical Medicine & Rehabilitation. 2018;97(2):116-122. doi:10.1097/phm.0000000000000801

If you prefer warmer pools, look into water exercise classes and hydrotherapy pools. Water therapy exercises are often done in water that is about 83 degrees to 88 degrees. Hydrotherapy pool temperatures are often more than 90 degrees.

See Water Therapy Exercise Program

7. Keep a self-activating heat patch handy

Heat patches that activate when in contact with the body are a great tool to carry during long drives or keep in your office desk/bedside table drawer. These heat patches activate quickly, can be worn inside your clothing, and provide a continuous supply of heat to relieve your back pain. Follow the package instructions and avoid wearing the patch for long durations to prevent skin damage. Some heat patches are also infused with medications for more effective pain relief.

See Benefits of Heat Therapy for Lower Back Pain

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Bonus tip: Consider taking a vitamin D3 supplement

If your doctor agrees, consider taking a vitamin D3 supplement. Vitamin D is essential for bone, neuromuscular, and immune system function. Taking a vitamin D3 supplement can help reduce back pain by increasing the absorption of calcium in your body and improving bone strength.

¹⁵
Zadro JR, Shirley D, Ferreira M, et al. Is Vitamin D Supplementation Effective for Low Back Pain? A Systematic Review and Meta-Analysis. Pain Physician. 2018;21(2):121-145.

Finding the perfect pain relief technique is usually a process of trial and error, making it worth exploring various approaches. Try these natural pain-relieving strategies for your back pain and see what works best for you. Severe pain that is not relieved by self-care must be evaluated by a health professional for an accurate diagnosis and treatment plan.

Learn more:

Video: 4 Little-Known Natural Pain Relievers

14 Natural Pain Relievers

Dr. Vijay Vad is a sports medicine specialist at the Hospital for Special Surgery in New York, where he specializes in back pain, knee arthritis, frozen shoulder, and general sports medicine. He previously served as a physician for the professional men’s tennis circuit and on the Westchester Classic of the PGA Tour.

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14 Natural Pain Relievers For Chronic Back Pain: James M.

Leipzig, MD, FACS: Spinal Surgeons

Here’s a list natural pain relievers by Stephanie Burke (Spine-Health) that may help chronic back pain. Each of these won’t be for everyone, but any number of these natural pain relievers might help you rely less on pain medications and feel more in control of your life.

• Release your inner endorphins. These natural chemicals block pain signals from reaching your brain. Endorphins are the body’s natural pain relievers, and they can be as strong as many of the strongest pain relievers. Endorphins also help alleviate anxiety, stress and depression — conditions that often accompany and exacerbate chronic pain. The body produces endorphins during aerobic exercise. A “runner’s high” is not just for those running long distances — any activity that gets your blood pumping for a sustained period will release pain relieving endorphins into your system.
• Find good company. Those who have regular contact with others dealing with similar forms of chronic pain find that their pain becomes more manageable. An online group that is both active and supportive is best. Members of the Spine-health.com Back Pain and Chronic Pain discussion forums say that it is quite simply “free therapy”.
• Eat cookies. Research shows that eating sweet foods like cookies, chocolate or ice cream, helps reduce the sensation of pain.
• Or just bake the cookies. Enjoying a smell that is both sweet and pleasant has been shown to reduce the perception of pain.
• Feel the heat. Applying some form of heat — a hot water bottle, gel-filled pad heated in the microwave, electric heating pad, or hot bath — can go a long way in easing your pain. Benefits of heat are twofold: it increases the flow of healing oxygen and nutrients to the damaged area, and it suppresses pain signals being sent to your brain. Some find that wearing a heat wrap, such as Thermacare heat wrap, is best because it releases a low level heat for several hours and can be worn under clothes so you remain mobile.
• Cool it with ice. Ahh, how this cools down inflamed and sore tissues. Back pain almost always comes with some level of inflammation, and ice is the best natural way to reduce it. Ice also helps by acting as a local anesthetic, and by slowing the nerve impulses, which in turn interrupts the pain-spasm reactions between the nerves in the affected area.
• Loosen up. Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in and around the spine. Your back is designed for movement, and if your motion is limited it can make your back pain worse. If you suffer from chronic back pain, you may find it takes weeks or months of stretching to loosen up your spine and soft tissues, but you will find that meaningful and sustained pain relief will follow the increase in motion.
• Enjoy the outdoors. People who got the recommended daily 400 to 800 IU of vitamin D experienced less pain than those who didn’t, according to a Boston University study of 221 men and women with knee osteoarthritis. Researchers surmised that Vitamin D helps relieve pain by aiding in the absorption of calcium, which is needed for bone growth and repair. Other research shows vitamin D may directly help soothe pain. 93% of 150 people with unexplained sources of pain were recently found to be deficient in Vitamin D levels, according to recent research at the University of Minnesota. About 15 minutes of sun exposure on your face and hands a day is enough to get your daily dose of D, or a 200-IU supplement of Vitamin D and as much calcium as is found in two glasses of milk.
• Imagine yourself to a better place. Guided imagery allows you to hear and internalize therapeutic suggestions that help you feel better. In one study of 28 women with osteoarthritis pain, half of the women listened to a 10- to 15-minute recorded script twice daily that guided them through muscle relaxation techniques. On average, women in the guided imagery group reported that their pain eased by 18% and that their mobility improved by 13%; vs. those in the control group who experienced a 16% worsening of pain and a 2% decrease in mobility. Guided imagery can be learned with a practitioner or on your own using audiotapes or CDs.
• Change your inner thinking. Hypnosis involves influencing the subconscious mind in order to change your inner thinking, thereby enabling you to change the way you view pain and assisting in the your body’s healing process. The human body has an infinite capacity for healing, and this is just one technique that many find helpful.
• Meditate twice daily. Easy to learn and immediate results make this one of my favorite paths to natural pain relief. Meditation comes in a huge variety of forms –some complex, some simple. My personal favorite is just to find a sound that is pleasing to you but has no particular meaning (my sound is “som”), close your eyes, sit (or lie) still and comfortably, and repeat the sound in your mind. When your thoughts wander, notice that they have wandered and return to your sound. If you feel your pain, notice the pain and return to your sound. Start with a few minutes, and gradually lengthen to thirty minutes. You will find yourself refreshed and reinvigorated, with less pain overall. Meditation can also help reduce the depression, anxiety, stress and sleeping problems that often accompany chronic pain.
• Realign your energy flow.The mechanism of action for the ancient Chinese healing technique of acupucture is still not completely understood, but it has been proven in medical trials to reduce certain types of chronic pain, including back pain. The American Association of Oriental Medicine has a list of trained acupuncturists. P.S. the needles are super-thin and not painful.
• Get enough restorative sleep. Getting enough sleep is critical to managing the pain and healing, so it’s important to employ a variety of sleep aids to help you get a healthy amount of sleep. Regular exercise that physically exhausts the body is the best way to promote deep sleep. Visualization, meditation, and other psychological techniques can also help you get to sleep and stay asleep. And don’t forget the power of naps.
• Enjoy a massage. In my book, nothing beats a good therapeutic massage. It gets the blood flowing, which helps nourish and heal the body, and releases endorphins, which release powerful pain relieving substances in the body (see first point on the list).

Any more thoughts on natural pain relievers? Please share what has worked for you!

Dr. Leipzig is a board-certified, Salem, Virginia spine surgeon with over two decades of experience. He specializes in procedures including robotic spine surgery, microsurgical lumbar surgery, disc arthroplasty, minimally invasive spine surgery, and more, serving the greater Roanoke, VA area. To learn more or schedule an appointment, please contact our office.

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10 products that relieve pain

Painkillers are a real salvation from excruciating pain. But resorting to them is not always so necessary, because there are a number of products that, due to their anti-inflammatory and antioxidant properties, can help alleviate your condition.

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These products will help relieve your pain!

Ginger

You probably know how good ginger tea is for treating indigestion. But this plant has some other abilities. Ginger root contains an anti-inflammatory compound called gingerol, so it can also help manage cold symptoms, soothe muscle inflammation, and reduce pain associated with osteoarthritis.

Cherry

In second place in our rating is this beautiful berry with sourness. Studies have shown that eating 20 fresh cherries can have the same effect on pain as ibuprofen. Cherries contain anthocyanin antioxidants, which give it such a rich red color, and they have high analgesic properties: they block inflammation and reduce pain.

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Salmon

Salmon is an excellent source of omega-3 fatty acids, which in turn can reduce joint inflammation and relieve pain associated with rheumatoid arthritis. In addition, omega-3s also help with indigestion, especially when it’s caused by stress. If you don’t like the taste of fish, then fish oil can be used as an alternative – the taste, of course, is also not the best, but at least you don’t have to endure it for a long time: I swallowed it and that’s it.

Water

No wonder they say that it has life-giving power. Scientists claim that it can help reduce cramps and pain, especially in women during menstruation.

The 2021 study involved 140 women experiencing intense pain during critical days. They were divided into 2 groups: one increased their water intake, and the other did not. As a result, the participants who drank more water felt much better and suffered less from cramps. By the way, almonds and pistachios have the same effect.

Turmeric

Turmeric contains a compound called curcumin. It relieves pain, protects the body from tissue destruction and inflammation of the joints, speeds up digestion and promotes the restoration of nerve cells. You just need to add spice to a salad or soup to get the desired effect.

Blueberries

These small dark berries not only improve eyesight, but also fight inflammation in the body and reduce pain, thanks to their phytonutrients. The berry can be eaten both fresh and frozen – adding the latter, for example, to porridge or smoothies.

Peppermint

Just like ginger, peppermint can help soothe the stomach and treat certain ailments such as indigestion or irritable bowel syndrome. In addition, the menthol found in mint helps prevent muscle spasms and relieve headaches. To cope with headaches, it will be more effective to spread peppermint essential oil on whiskey or inhale the mint aroma once.

Pumpkin seeds

They are rich in magnesium, which helps fight migraines. In addition, one study published in the journal Surgical Neurology , showed that daily consumption of a handful of pumpkin seeds can reduce back and neck pain.

Coffee

Coffee lovers, do not rush for the third cup of coffee, the main thing here is to observe the measure. Caffeine helps relieve pain by constricting the dilated blood vessels that develop with headaches. But keep in mind that a large amount of this drink can have the opposite effect.

Dark chocolate

One bar of dark chocolate is a real storehouse of useful elements: iron, zinc, magnesium and potassium, and antioxidants. All of them help the body fight inflammation.

Natural painkillers | Elena Kornilova

The first reaction to pain in most modern people is to take a pill. Popular painkillers that can “break” neural connections between nerve endings and the source of pain seem to be a real salvation. However, they are not so safe: paracetamol and ibuprofen have a number of serious side effects; Especially when there are natural alternatives.

We wrote about the dangers of paracetamol in this article. As for ibuprofen, it is also far from safe:

negatively affects male fertility and reduces testosterone levels;

may increase the risk of miscarriage;

in high doses (2000 mg per day) increases the risk of heart attack by as much as 30%.

Important! Ibuprofen preparations are sold in Russia under various trade names and in various dosage forms. More than 180 drugs with ibuprofen (Ibuprofen) are listed in the State Register of Medicines – these are monopreparations containing one active substance (for example, Nurofen, Bolinet, Burana), and complex drugs (for example, Ibuklin, Brustan). Therefore, carefully read the composition of the drugs that you purchase at the pharmacy.

You can also get rid of pain with the help of natural remedies. In this article, you will find information about effective natural painkillers, as well as reviews from those who have already evaluated their action.

PEA

Palmitoylethanolamide is an endogenous fatty acid amide (FAE). The body produces PEA to reduce inflammation and chronic pain. Studies show that the substance reduces chronic pain after 7-20 days.

PEA outperforms ibuprofen! At the same time, the substance is well researched: there are no side effects, it is not addictive, it does not turn on the body’s opioid receptors. High degree of security. PEA had no toxic effect on pregnant animals and did not cause mutations. No one will put experiments on non-pregnant women, but in general, pregnancy can not be considered a contraindication to taking. In studies, the maximum dose used is 1800 mg. Long-term use is possible.

Up to 2400 mg for acute pain (e.g. PEA from Lake Avenue Nutrition or SuperSmart. Courses for other types of pain – 2-3 months at 600-1200 mg (start with 1200 mg, eventually reduce to 600 mg

Here are some of the benefits of taking PEA: in 3 weeks, which is rare with most pain medications, it was so effective that half of the subjects stopped taking any additional pain medication by the end of the study.

Effective against acute and chronic pain and inflammation.

Effective against pain associated with carpal tunnel syndrome caused by nerve compression – 1200 mg per day. For back pain – 900-1200 mg per day. Arthritis pain – 1200-1800 mg per day.

At 600 mg per day, PEA relieves endometriosis pain and improves sexual function.

Against migraine with aura, the drug showed good results: after a course of administration, the positive effect was up to 90 days.

People suffering from multiple sclerosis should also pay attention to the supplement.

My husband has arthritis, only Nise helped. And then even a dose of 600 mg eased the pain!

@vikylya_kl

I can’t help but share my feedback! The situation is as follows: today I removed a tooth, a figure eight. There was already such a practice, and then I took Ketans for wild pain and planted my stomach. After reading about PEA, I ordered (for migraines). When the anesthesia began to wear off, I threw in 1800 mg … And the pain went away! The jaw is loose and doesn’t hurt! How is that??? And my stomach doesn’t hurt.

@belyaeva_yana.ls

Feedback on infiltration pain in oncology. My relative lasted almost a week on PEA!!! Starting from two tablets to four. It is fantastic! We couldn’t get opiates right away, and the recommended ibuprofen was killing our kidneys and liver. Thanks to PEA, we kept the body without ibuprofen before chemo. Thank you!

@schloti.life

Magnesium

Effective for many types of pain. To relieve pain, it is better to use magnesium in the form of citrate. Pharmacy option: Magne B6 Forte (not to be confused with Magne B6, it will not work, as it contains magnesium lactate).

For migraines, a course of 600-700 mg is desirable (split into several doses throughout the day). When using higher doses, only loose stools are possible from side effects. With severe pain, you can take 800-1000 mg once.

Even Rizamigren stopped helping me with migraine! But 600-700 mg of magnesium – and I am a person again.

@akopovaulia

Feedback has shown that many children with headaches are kept on painkillers by their mothers. But that’s not possible! Give them better magnesium – after all, they have a total deficiency! Read this article. In parallel with taking magnesium, a course of baths with magnesium salt (Epsome salt) for the night, 5-10 baths, is desirable. There are also in Russia, google it.

Last night my son (8 years old) complained of a headache. Knowing that magnesium helps with spasmodic pain, I gave him 1 Ultra-Mag tablet from Source Naturals, and the pain was gone! Thank you

@boltyasha

Magnesium is an excellent antispasmodic! Helps with menstrual pain. Magnesium glycinate can be taken for PMS but is not suitable for those with sulfur sensitivity.

I took magnesium glycinate 400 mg on the first day of my period. I was skeptical, but it helped!!!

@tvoyamechta.__

I drink magnesium citrate on a permanent basis. I forgot what pain during menstruation is! And before, there were always painful periods!

@aleksandra_adoro

Magnesium is also effective in inflammatory pains, including arthritis.

Boswellia

Boswellia is the resin of the frankincense tree. It has been used for thousands of years in Asian traditional medicine. Someone will now have associations with church incense – and rightly so! They have one progenitor – the tree Boswellia serrata. Church incense also has a powerful antiseptic effect and was “incense” in Ancient Egypt during rituals, pulmonary diseases, rubbed in the form of oil as an antiseptic. In fact, it really drives away “evil spirits” in the form of ailments and chicks.

Everything new is a well-forgotten old, and Boswellia has recently attracted the scientific interest of many researchers. Scientists have found that four acids in Boswellia resin have powerful anti-inflammatory properties. Triterpene (boswellic) acids effectively block 5-lipoxygenase, reducing the synthesis of leukotrienes, hormone-like substances that are one of the main factors of inflammation.

Effective for cluster headache, osteoarthritis, rheumatoid arthritis, Crohn’s disease and ulcerative colitis (UC).

Boswellia can be tried for any inflammatory bowel disease.

Boswellia can suppress cancerous invasions of the pancreas, intestines, breast, the spread of malignant leukemia. Most of the research on Boswellia is in connection with oncology.

What other conditions can be treated with boswellia extract?

• gout, spinal pathologies;
• violations in the lipid metabolism of the body;
• elevated blood sugar, diabetes mellitus;
• fatty hepatosis of the liver, other lesions of the hepatic tissue, as well as bile ducts;
• inflammatory processes of various nature in the body;
• diseases of the kidneys, urinary tract;
• varicose veins in the legs;
• hemorrhoids;
• tumors;
• bronchial asthma

There is research, google it! Naturally, do not count on monotherapy!

Boswellia’s anti-inflammatory properties make it the best supplement for people looking for an alternative to ibuprofen.

My grandmother is 87, her joints hurt a lot. I suffered a lot, went to doctors, drank painkillers, put blockers. I was led to all sorts of advertising ointments that relieve pain. As a result, I took up this problem and somewhere I came across a review about boswellia. Even I, who believes in dietary supplements, did not expect such an effect. Two months of the course, and now a year of remission. Grandma keeps the drug ready in case of pain. By the way, pain in her joints, especially in her arms, has been tormenting her for more than 20 years.

@maksimasy

Mom complained that her legs got tired after walking in the street or in the store. I wanted to buy chondroprotectors, I saw that there are boswellia everywhere in the compositions, I decided to order. From one jar from Solgar – a super-effect!

@happinessmy

Boswellia – fire. I drank Hema-Plex and didn’t eat, a spasm began in my stomach, I suffered for a long time, until I drank 500 mg of Boswellia, my stomach let go. Dad also drinks it, he is a cancer patient, he does not inject painkillers during the reception. Thanks for the info!

@daria_carta_

Thank you so much for the info about natural painkillers! All my life, terrible pain during menstruation! I have been suffering since the institute, only Ketorol helped in the maximum dosage for the first couple of days stably. That’s over 10 years on Ketorol every month! I read about Boswellia, found a jar at Now Foods in the maximum dosage – I stocked up before my period. Result: I didn’t take a single tablet of Ketorol! Menstruation went smoothly like never before in Boswellia. This is the real happiness!

@o_nikolaevna_o

Boswellia (for example, from Nature’s Answer or Solgar) at a dose of 600-3000 mg per day, no serious and irreversible side effects were found (unpleasant side effects were observed in mice at doses e 5000 mg) . It is safe during pregnancy and lactation. Take Boswellia with fatty foods or lecithin. Coursework (minimum 3 months). With severe pain, you can start with high doses of 1800-2400 mg, spaced into several doses.

Boswellia is included in ointments, for example, Zhivokost body balm with boswellia. or Osteo Bi-Flex cream. In case of articular problems, Boswellia can be used both internally and externally. Creams with boswellia are good as anti-aging (boswellia reduces hyaluronidase).

Ginger

Ginger contains natural oil, which is responsible for its taste. The chemical compounds in this oil include gingerols and shogaols, which have anti-inflammatory and pain-relieving effects. These compounds are also effective in the treatment of nausea and vomiting.

Choose a liquid form such as Herb Pharm. Take 20 minutes before meals 1 pipette with a small amount of water, 2 times a day. With severe pain, 2-3 pipettes can be used.

A slightly less effective alternative is ginger tea. As they say in many recipes, ginger does not need to be boiled / boiled, its properties will decrease. Ginger root (30-40 g) you just need to finely chop / grate and pour water 80-90℃ for 30 minutes. Mint or cinnamon can be added to taste. This ginger tea is good for nausea.

Ginger is completely safe: in the meta-analysis and reviews conducted on this issue, in clinical trials, side effects were associated with a feeling of gastrointestinal discomfort, otherwise no side effects were found.

Due to the anticoagulant effect of ginger, it is not recommended to combine it with pharmaceuticals with similar effects, such as warfarin and aspirin.

Ginger is effective against migraine tendencies
Ginger extract may increase levels of serotonin, a chemical messenger involved in migraine attacks. Increasing the levels of serotonin in your brain can help stop migraines. A class of prescription drugs called triptans treat migraines in a similar way. The study found that ginger reduced migraine symptoms in the same way as the prescription drug sumatriptan.

As soon as an attack begins, you can put drops under the tongue for 5 minutes – ginger will reduce the duration and intensity of pain. You can drink tea, you need something liquid with ginger, otherwise it will be absorbed for a long time.

You can also apply a couple of drops of ginger oil to the whiskey.

Relieves pain and inflammation
Ginger contains anti-inflammatory compounds that work in the same way as COX-2 inhibitors (drugs used to treat pain and inflammation). Studies have shown that for arthritis sufferers, ginger had a similar effect to ibuprofen.

Ginger also relieves muscle pain.

Helps with menstrual pain
In a study, ginger at 1 g per day divided into multiple doses was as effective in relieving pain in women with primary dysmenorrhea as were ibuprofen and mefenamic acid.

I always use ginger for pain during menstruation, it works perfectly.

@mio_iezis

Always threw Nurofen, because every cycle is survival. While I was waiting for a package from iHerb, I drank ginger and lemon to myself, and added honey for greater joy. I’m in shock: not a single pill for the first time in many years! Thank you!

@black_lady1808

You can read the meta-analysis with all the studies at this link.

Willow bark

Willow bark has been used for thousands of years. People have long begun to use the bark for pain relief and fever reduction. In ancient Greece, judging by the remaining records, the bark was actively used: they chewed it or made a decoction from it. Not so long ago, they began to study it and discovered very interesting properties:

• White Willow Bark is a natural replacement for aspirin, a natural pain reliever that contains a chemical called salicin that works like aspirin. Unlike aspirin, the bark does not irritate the mucous membranes, it can be taken for a long time in doses of 200-500 mg, for the relief of acute pain 800-1200 mg.
• Effective for fever, headaches including migraines, menstrual pain, osteoarthritis, back pain.
• Contains a large amount of bioflavonoids with anti-inflammatory properties.

Listed as Willow Bark Extract on supplement sites. Liquid forms are preferable – they will facilitate absorption and the action will come faster. Effective doses for stopping a pain attack and reducing fever are from 800 to 1200 mg. Important: it does not begin to act immediately, but 45-90 minutes after ingestion.

White willow bark is highly safe but not suitable for children under 3 years of age and pregnant women. Contraindicated in the use of coagulants, stomach ulcers, sensitivity to aspirin. Willow bark can affect blood clotting. Stop using willow bark at least 2 weeks before your scheduled surgery. Do not use with medications: aspirin, clopidogrel (Plavix), diclofenac (Voltaren, Cataflam, etc.), ibuprofen (Advil, Motrin, etc.), naproxen (Anaprox, Naprosin, etc.), dalteparin (Fragmin), enoxaparin ( Lovenox), heparin, warfarin (Coumadin).

I had a toothache… Injections, local painkillers rubbed into the gums – did not help. Dad brewed willow bark, rinsed his mouth, and after 40 minutes the pain began to go away. Although when dad offered the bark, she twisted it at her temple and did not believe in its power.

@belitskaa

At the age of 8, I badly scalded my leg with boiling compote. We lived in a remote village, it was so long before the ambulance and the hospital. Grandmother first grated fresh potatoes and put them on her leg, and she ran and picked willow twigs, it was winter. I made a decoction and applied constantly wet gauze on my leg for a short time, and so for almost a day, until the pain went away. Not a single blister, not a single scar!

@bimdom

Willow bark helps me very well with women’s pains. I have been bringing her from the USA for a couple of years now.

@mynuka

Feverfew

Feverfew, or maidenly tansy contains a large amount of parthenolide. This substance minimizes the production of inflammatory substances, in particular histamine, prostaglandins, prevents excessive platelet aggregation leading to the formation of blood clots, and has an antispasmodic effect. For medicinal purposes, the plant was used as early as Ancient Greece, its properties were described in the 1st century by the doctor Dioscorides, he recommended its use as an antipyretic and analgesic.

Due to its anti-inflammatory properties, it is an analgesic. The most common use of feverfew is to combat migraines and headaches, so several trials have been conducted in this area. About five human studies have proven that the plant extract reduces the frequency and severity of migraines by 39.5%. The analysis also showed that the use of the extract was quite effective in individuals with very frequent migraines.

An important point: a positive effect occurred after 4 weeks of course administration and reached its maximum by 10-12 weeks of administration, after which the result persisted for several months. Therefore, many recommendations for the treatment of migraine come down to taking feverfew regularly for 3 months, after which you can interrupt the course for a couple of months, and then repeat if necessary.

The combination of feverfew with ginger and white willow bark is especially effective against migraines. That is, it is better to combine ginger, white willow bark and feverfew in the treatment of migraines. Also add magnesium, B2, Q10 to them and exclude bile stasis.

For acute pain (headache, toothache, menstrual, muscle pain), you can take 1000-1500 mg at a time. During the course treatment of migraine, the dosages are different: from 100 mg (children) to 300 mg (adults) 4 times a day.

To avoid the risk of bleeding, it is not recommended to take Feverfew concomitantly with ginkgo biloba, a blood thinning medication. Do not use the supplement at least one week before the upcoming operation.

Butterbur

Butterbur (Butterbur) is a natural antispasmodic, analgesic, anti-inflammatory and antihistamine. It is widely used as a remedy for migraine and seasonal allergies. Butterbur contains several active ingredients:

• petazines – have anti-inflammatory properties;
• isopetazine, petatvalid and bakkenolide – able to dilate blood vessels;
• flavonoids – are antioxidants, reduce inflammation, have antibacterial properties.

Performed well in a study of 245 adults over 4 months: in the group treated with butterbur extract, the frequency of migraines decreased by 48%; a total of 68% of patients treated with 75 mg of the extract daily reported improvement.

In a study of 108 children aged 6 to 17 years, the frequency of reported migraine attacks decreased by at least 50% in 77% of children.