Alleviating Pain Without Drugs – 15 Proven Remedies

I hurt my neck again this week. An old injury that flares up when I don’t take care of my body. This week it was too many hours at my desk without moving plus sitting on the floor for over an hour at a weird angle scrubbing clean the large air vent at the bottom of my AC cupboard. (It was impregnated with two decades of grime that I didn’t notice until prospective buyers were about to walk through my house!)

The pain is excruciating in the morning when I have to negotiate getting my head off the pillow and my body out of bed. But after soaking in a hot shower and applying some peppermint essential oil followed by Doterra’s Deep Blue Rub I can get on with my day.

Many people are not as lucky and live with chronic pain daily. Doctors are often mystified by pain as there may be no physiological reason for it. People with amputated limbs complain of pain in their missing appendage. The cause of a headache or migraine can involve a range of underlying factors that have nothing to do with the head.

Pain is a symptom. It is very real. But the complexity of the human body requires a holistic approach to gain health, and freedom from pain is often a side-effect.

The Problems with a Pharmaceutical Approach to Pain

One of the most insidious products peddled by the conventional healthcare industry is the painkiller drugs. They speak to our desire for instant gratification and relief from pain but at what cost?

Now, if you’ve been in a car accident and are overwhelmed with serious injuries, blunting that pain makes sense so you can calmly face the necessary treatment to keep you alive or save a limb. In urgent circumstances these pharmaceutical inventions make sense as long as they are used for a temporary period. The problems arise when they become the first line of defense for every ache and strain, and the crutch used for ongoing chronic pain.

Here's a few facts to consider the next time you reach for the pill bottle:

• Tylenol (acetaminophen, also known as Paracetamol or Panadol) is the leading cause of acute liver failure in the US and the UK. Scientists cannot actually agree on how Tylenol relieves pain but it has been proven to be toxic to the liver even in small doses. It is particularly problematic for children.

• Ibuprofen (Motrin) and Aleve (naproxen) are part of a class of drugs known as COX-2 inhibitors for their action in the body. They are also known as non-steroidal anti-inflammatory drugs (NSAIDs). The class includes the infamous Vioxx which was taken off the market for its detrimental effects to the cardiovascular system leading to heart attacks and strokes, and a multi-million dollar fine to its maker Merck who had hidden the evidence. Celebrex is still available (from Pfizer) but has a similarly dubious safety profile, particularly causing gastro-intestinal problems, and has been shown to be no more effective than naproxen at relieving pain.

• Drug overdoses of mainly prescription opioids have killed over a million people in the US in the last 20 years. The most common drugs involved are oxycodone (Oxycontin) and hydrocodone (Vicodin). These are powerful drugs chemically similar to heroin making physiological addiction very difficult to avoid. If you think it couldn’t happen to you just watch the award-winning miniseries Dopesick which chronicles the rise of OxyContin and the criminal marketing schemes of its manufacturer Purdue Pharmaceuticals.

Getting to the Root Cause of Pain

My 79 year old Mum has chronic pain in her legs that has developed over the last year or so restricting her daily activities. Her conventional doctors in the UK are unable to pinpoint the cause of the pain so have resorted to blaming the only factor they can see on standard blood tests – her elevated cholesterol.

These well-meaning doctors are worried about her cardiovascular risk and their only solution is to prescribe a new class of drugs that are meant to reduce her LDL (Low-density Lipoprotein – known incorrectly as “bad cholesterol”). The problem is that cholesterol is a huge red herring when it comes to the mystery of heart disease.

The most likely cause of the pain in my Mum’s legs is blood clots, or more specifically fibrin buildup, probably due to the several Covid shots she received in the past.

It is generally accepted these days by well-informed and open-minded doctors, that the Covid shots caused a large increase in cardiovascular problems including vasculitis and blood clots. Now a recently published multinational study of nearly 100 million people has confirmed a higher incidence of neurological, cardiovascular and blood disorder complications following Covid-19 vaccination.

For my Mum then, the solution more likely lies in breaking down the blood clots with systematic enzymes like Serrapeptase and Nattokinese. But as with all natural solutions that work with the body, it takes patience. In the meantime, pain management will be helpful to support the body in its repairing endeavor.

15 Proven Remedies for Pain

Here’s a list of remedies that have been proven to have alleviating effects on pain. They are in no particular order and several can be tried at the same time. What works for you will depend on the type of pain, its root cause, and how the remedy fits into your lifestyle. But all are completely free of any adverse effects.

1. Essential Oils

Starting with my current go-to for localized pain, essential oils (EOs) harness the powerful properties of plants, concentrating their flowers, fruits, stems and bark to produce a complex network of molecules which deliver a myriad of health benefits.

Frankincense (made from the resin of the Boswellia tree) is a powerful anti-inflammatory and has been proven effective for exercise-induced musculoskeletal (MSK) pain.

I use Peppermint EO most often: for headaches and localized MSK pain like my neck injury. A combination of Frankincense and Peppermint can be particularly useful for acute injuries. Lavender and Copaiba are also known for their analgesic properties with many other EOs exhibiting anti-inflammatory qualities. Just be mindful of their power, with one drop usually all that is required, and in most cases you’ll want to dilute in a carrier oil like coconut, almond or jojoba.

2. Supplements

Symptoms like pain may be the body’s way of adapting to a deficiency in certain nutrients. Niacin for example (vitamin B₃) is converted to nicotinamide adenine dinucleotide (NAD) in the body which is involved in over 400 gene functions.

Scientific literature going back decades validates niacin therapy to cure a wide range of conditions including severe arthritis. Dosages need to be in the realm of 3,000mg a day or more, well beyond the small amounts found in typical multivitamins. Read my article on the subject for recommendations and warnings about niacin therapy.

There is also plenty of scientific literature confirming the efficacy of glucosamine for joint pain. Usually taken in a combination formula with Chondroitin Sulfate and Methylsulfonylmethane (known as MSM).

Magnesium, critical in the body and easily depleted by pharmaceuticals and other aspects of our modern lifestyles, has been shown to be particularly helpful for those with chronic pain such as with fibromyalgia and for headaches.

I take both niacin and glucosamine to support my knees and keep me active on the pickleball court, and magnesium has long been part of my daily routine.

3. Heat

A simple hot bath in Epsom salts (magnesium sulphate) can do wonders for aches and pains. It’s not only the absorption of magnesium through the skin but heat itself helps improve blood flow and circulation.

Cold therapy such as ice packs can temporarily blunt pain and reduce inflammation (although see #12) but heat is more likely to promote healing. I often turn to an old-fashioned hot water bottle if I have a stomachache or a sore back. Heating pads can offer relief but be mindful of the disruptive electro-magnetic frequencies emitted by some devices.

4. Sunlight

While also providing a form of heat, sunlight has specific properties which can relieve our pain. The sun is our lifeforce.

The doctors and scientists interviewed in the film Farmacy of Light contend that our bodies run on light (biophotons) and that exposure to natural sunlight is critical at a genetic and hormonal level with profound healing effects.

Vitamin D is the only vitamin that we can manufacture in our own bodies and only when our skin is exposed to natural sunlight. Vitamin D is critical for many biological functions affecting nearly every system in the body such as bone health, immune function, and modulating inflammation. A high-quality vitamin D supplement is recommended but getting out in the sunlight daily is even better.

Sunlight also regulates your production of melatonin (an important hormone needed for good sleep amongst other functions) and your microbiome. There are likely a myriad of other complex positive effects of natural sunlight that scientists haven’t yet identified.

5. Getting out in Nature

Beyond the sun itself, there is a huge body of evidence on how healing getting out in nature is to our mental and physical wellbeing. From the science-backed popularity of shinrin-yoku (forest-bathing) in Japan, to evidence on the healing power of simply looking at nature, it is a simple cost-effective measure to bring relief.

If a walk in a park or green space is not within your grasp then sitting on a front door-step or taking a drive in the country can help.

Bringing nature indoors is also of huge benefit. Add some houseplants or a fish tank to brighten up your decor. Furry friends like dogs and cats have added benefits if you can handle the practicalities.

6. Movement

Often counter-intuitive for those in pain, but movement, inside or out, is an important remedy for pain. Your body is not a machine: it actually works better the more you use it. Unless you have a broken bone specifically needing to be immobilized to heal, all other forms of pain tend to improve with movement.

There are various mechanisms at play including boosting circulation to bring nutrients and healing to any damaged cells, and inducing positive changes in your microbiome. Movement is also necessary to stimulate your lymphatic system which is responsible for cleaning waste products out of your cells.

Walking is the best form of medicine in so many ways. Starting small with a daily walk around the block, building up to more adventurous outings will pay huge dividends.

Research has shown that Yoga can alleviate pain from headaches, osteoarthritis, neck pain and lower back pain. Pilates has similar benefits.

7. Acupuncture and Energy Medicine

The body relies on electrical impulses for countless functions. Whether we call it biophotons as mentioned under #4 or just the physics of the human body, tapping into the electrical aspects of our body is particularly helpful for pain.

Acupuncture has its roots in Traditional Chinese Medicine (TCM) and the concept of “qi” which is believed to be the vital energy flowing through the body between various meridians. It involves inserting a tiny sterile needle into specific points along these meridians to stimulate the flow of qi and bring balance back to the body. It doesn’t hurt at all: you’ll usually be relaxing on a comfortable bed, perhaps listening to music for 15-30mins.

Pulsed Electro-Magnetic Field therapy (PEMF) is another option for chronic pain. There are no needles but a device is used to generate a electric current which modifies the pain signals coming from your brain. Since your body is made up of mostly water, the PEMF therapy hydrates and oxygenates your cells which improves nutrient transfer and energy production at the cellular level. A TENS device (for Transcutaneous Electrical Nerve Stimulation) has some of the same properties.

There are also patches you can wear like Luminas which are made from material that can hold a specific electrical charge which can then pass electrons into your body mimicking similar effects.

8. Water

Sticking with physics for a moment, the fact that your body is over 70 percent water tells us how important it is to our optimal functioning.

Believe me when I tell you that a simple glass of water can alleviate pain. Many of us are chronically dehydrated without knowing it. Water facilitates the electrical activity throughout our body. It also lubricates our joints, carries oxygen to our cells, flushes waste and toxins out, and is needed for hundreds of biochemical processes.

Drinking eight glasses of water a day is a great start. It’s probably the health habit I worry most about as I have a tendency to forget to drink. I was too reliant on cups of tea in the past which are diuretics and can actually contribute to dehydration. You can read about my current routine.

9. Anti-inflammatory Diet

What we eat and drink is probably the #1 factor driving the state of our health.

For any kind of chronic pain I’d always recommend to start with an anti-inflammatory diet. This focuses on whole foods with plenty of vegetables particularly leafy greens, berries, good fats (like avocado and olive oil), nuts, fatty fish like salmon and mackerel, mushrooms, and spices like turmeric which is known as an anti-inflammatory powerhouse (and can also be taken in medicinal quantities in capsules or a tincture). Cayenne Pepper (capsicum annum) is also helpful as a pain reliever and general boost to the cardiovascular system with its blood thinning qualities.

You should avoid inflammatory foods such as those with processed sugar or refined carbohydrates, fried foods and anything with gluten (most problematic in wheat, rye and barley). Most grains and legumes are actually inflammatory in the body due to their high lectin content. Dairy can also be problematic for many people as the casein molecule (the protein in milk) can be mistaken by the body for gluten.

10. Mind-Body Techniques

From the physical inputs your body receives, we now head to the brain. Afterall, it is the brain that actually generates the pain, alerting the body to possible danger.

Pain may be in response to a current injury or insult, or it may be predictive pain based on fear, anticipation or past painful experiences. This can lead to a cycle in which fear and pain reinforce each other prolonging the experience. The brain can get stuck in high-alert mode hardwiring pain into our nervous system.

The good news is that this neuroplasticity that causes our brains to “learn” pain, can be harnessed to calm our nervous system and rewire the brain’s pain pathways. The late Dr John E. Sarno was one of the pioneers of mind-body techniques particularly for back pain. Originally published in 1991 his book Healing Back Pain: The Mind-Body Connection has been re-released in the last decade and remains a best-seller with simple mantras we can use daily including:

• My body is normal, and there’s nothing to fear.

• Pain is a harmless sensation and distracts my attention from difficult emotions.

• My repressed anger is the key emotional issue.

• I am in charge and not my subconscious mind.

• I will focus on the psychological and not the physical.

This short film by a young biochemistry student in the UK describes how she overcame chronic pain that was severely impacting her life using Mind-Body techniques such as journaling and meditation.

I have experimented myself with Tapping (more scientifically called Emotional Freedom Technique, EFT). It uses nine specific meridian points in the body that you gently tap on while you focus on the negative emotion or symptom, addressing the root cause. It sends a calming signal to the brain which has been proven in studies to decrease cortisol levels and is particularly powerful for addressing past trauma and managing pain.

11. Breath-Work

According to James Nestor, author of Breath: The New Science of a Lost Art, 90 percent of us do not breathe correctly. We tend to focus on getting oxygen into our lungs and not the overall balance of oxygen and carbon dioxide which is critical for the efficient use of oxygen by our tissues.

Diaphragmatic breathing (belly breathing) with slow deliberate breaths has been shown to reduce pain and calm the nervous system. While we are born using the diaphragm to take deep breaths, as we age we get into the habit of using our chest for breathing which involves much shallower breaths.

Breathing principally through the nose is also beneficial compared to mouth breathing for a whole host of reasons including greater oxygen absorption, protection against germs, improving sleep and calming the nervous system.

Practice calm deep breathing into your belly for a count of 5 seconds, hold for a couple of seconds, and then a slow exhale for 5 seconds.

12. Cold Therapy

Breath-work is one of the pillars of the Wim Hof Method of performance with Cold Therapy being another that may be particularly suited to chronic pain.

Periodically exposing the body to the cold has a range of health benefits including improved immune response, balanced hormones, better sleep quality and a reduction in inflammation. Not for the faint-hearted but taking cold plunges in ice-baths, mountain lakes or cold showers can activate the sympathetic nervous system and reduce chronic pain over time.

13. Music

More palatable than being subjected to the cold but no less powerful is listening to music.

Used throughout the ages to heal body, mind and spirit, the ancient Greeks recognized music’s restorative abilities. Physicians used flutes, lyres and other instruments to aid digestion, induce sleep and treat mental disturbances. We now know that music, particularly classical music with its harmonious rhythms, has the ability to reduce pain and instigate feelings of calmness and wellbeing through the release of dopamine and endorphins (the body’s natural pain relievers).

I love classical music and often have it playing in the background when I’m in writing mode (a little Chopin is playing currently!). You don’t have to have any prior exposure — just find a classical music radio station and give it a whirl. If the classics are really not your thing, try some orchestral compositions from the big screen like just about anything from John Williams.

14. Laughter

Another free natural remedy that promotes endorphin release is laughter. Known as a remedy for pain since at least the 1980s when Norman Cousins published his best-selling book Anatomy of an Illness. He chronicles the astonishing effects of laughter on his battle with ankylosing spondylitis, a crippling connective tissue disease causing severe inflammation and pain in his spine and joints. He employed laughter as a centerpiece of his healing regime listening to comedy albums and watching films that caused him to laugh hysterically. He discovered that 10 minutes of laughter would reward him with two hours of pain-free sleep.

Today we can easily find comedy on TV or a podcast. Plus finding humor in everyday situations and spending time with joyful people, hosting game nights or enjoying the lightheartedness of trying new experiences and activities like improv night, karaoke or keeping a journal of everything that made you smile that day, are easily within reach.

15. DMSO

This one’s a biggy. I hope you are still reading since I left it to last given its power is almost supernatural and consequently you may find it hard to believe it’s for real.

When you’ve tried everything else and are really suffering in your quality of life you shouldn’t give up until you have tried DMSO. Dimethyl sulfoxide is a simple (naturally occurring) molecule that was discovered decades ago to be effective in treating a wide variety of health conditions including chronic pain from injury or arthritis, strokes, spinal chord injuries, autoimmune conditions and even cancer.

It is usually applied as a topical gel and has several modes of action including greatly increasing blood flow, reducing edema and excess fluid, relaxing muscles, blocking pain receptors and generating healing at the cellular level. The reason you may not have heard of DMSO is simple – money! Big pharma can’t afford for you to be using this uber cheap substance instead of their addictive and damaging pharmaceutical products.

Here’s a link to an episode of 60 Minutes from the 1960s discussing DMSO and why Big Pharma even then was looking for ways to discredit it. It is making something of a comeback recently mainly due to physicians like A Midwestern Doctor who writes the Substack: The Forgotten Side of Medicine. Given his extensive body of writings on this topic (and the length of this article already!) I will send you over there for further information:

• The Remarkable History and Safety of DMSO

• DMSO is a Miraculous Therapy for Chronic Pain and Musculoskeletal Injuries

Wrapping Up

So, 15 proven remedies and I’m sure there are some I’m missing. Something for everyone to try! I was only able to touch on brief information for each with several warranting a separate article all to themselves. But in the meantime, you could research them further using the Information Sources and Solutions I’ve listed on my website.

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About the author: Emma Tekstra is a Fellow of the Institute of Actuaries, an independent health researcher, and author of “How to Be a Healthy Human; What Your Doctor Doesn’t Know About Health and Longevity.” With a 30-year background in employee benefits and corporate health and wellbeing, she consults with employers looking for real solutions to runaway health care costs, and to startup companies bringing health solutions to market. Read more at About page.

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