Natural remedies that may relieve chronic pain

Overview

If you’ve been dealing with persistent pain, you know it can affect everything—from your work and sleep to the simple joy of spending time with loved ones. Chronic pain doesn’t just strain your body; it can take a toll on your emotional and mental health.

In Australia, chronic pain is a major health burden. Nearly one in five Australians aged 45 and above experiences chronic pain¹. In 2020, about 3.37 million people across the country reported chronic pain².

As the impact of chronic pain continues to grow, many people are looking into natural or holistic ways to find relief alongside standard medical treatments. These methods can sometimes provide gentler, long-term relief without relying solely on medication. Let’s explore some evidence-backed natural ways that may help ease chronic pain.

Understanding chronic pain

Chronic pain generally means pain that lasts longer than three months or beyond the expected healing time³. It can stem from various sources, such as arthritis, nerve damage, muscle strain, migraines, or pelvic pain. Sometimes, even after the body heals, the nervous system stays on high alert or inflammation persists, causing pain to continue. It’s not simply “all in your head”; the pain is real and can be effectively managed.

Natural remedies

Here are some natural remedies that may help relieve pain when used alongside medical advice:

1. Heat and cold therapy

• Applying heat (like a heat pack or hot water bottle) can help relax tight muscles and ease joint discomfort.
• Cold packs are beneficial when there’s swelling or acute inflammation, especially after strain or injury.

2. Gentle exercise and movement

• Low-impact activities such as walking, swimming, or yoga help keep the body flexible, improve blood circulation, and boost endorphins, the body’s “feel-good” chemicals.
• Staying active helps reduce stiffness and decrease the impact of pain in everyday life.

3. Physiotherapy and stretching

• Working with a physiotherapist can help you create gentle, customised routines that strengthen and stretch your body safely, helping you manage pain more effectively.
• Many physiotherapists in Australia now offer telehealth options, allowing you to receive expert care and support from your home.

4. Mind-body techniques

• Practices such as meditation, mindfulness, and deep breathing help calm the nervous system and reduce stress. Since stress often exacerbates pain, this can make a significant difference.
• Cognitive Behavioural Therapy (CBT) is another helpful approach that helps people reframe their thoughts and responses to pain, rather than focusing solely on eliminating it.

5. Anti-inflammatory diet

• Eating whole foods, especially plenty of fruits, vegetables, omega-3-rich fish such as salmon or sardines, along with nuts and seeds, can naturally calm inflammation.
• Limiting processed foods, refined sugars, and alcohol may help minimise inflammation-related flare-ups.

6. Herbal and natural supplements

• Some supplements, like turmeric (curcumin), magnesium, and omega-3 fatty acids, may help ease inflammation or mildly reduce specific types of pain.
• Always seek medical advice before use, as supplements can sometimes interact with medications or not be suitable for everyone.

7. Massage and acupuncture

• Therapeutic massage can improve blood circulation, ease muscular tension, and promote relaxation, contributing to effective pain control.
• Acupuncture is gaining popularity in Australia as a complementary treatment and may help some people with chronic pain when combined with other treatments.

When to see a doctor

It’s important to seek professional help if:

• Your pain is worsening or is seriously affecting your mobility, sleep, mood, or daily life.

• You notice new or concerning symptoms, such as numbness, severe swelling, unexplained weight loss, or if your current pain persists despite management.

• You intend to use natural remedies alongside your medicines, as coordinated care helps prevent unintended effects.

In many cases, the best relief comes from combining natural or complementary therapies with conventional medical care. Australia’s healthcare system now widely supports telehealth consultation for chronic pain management, enabling you to consult a pain specialist or allied health professional from home.

How Hola Health can help

If you’re looking for support in managing chronic pain, a telehealth service like Hola Health can help by:

• Connecting you with physiotherapists, exercise psychologists, or mind-body specialists through telehealth, eliminating the need for travel.

• Helping you create a personalised plan that blends natural strategies, healthy habits, and coordination with your GP or specialist.

• Monitoring your progress over time and adjusting your plan as needed.

• If chronic pain influences daily activities or work life, Hola Health can issue same-day or extended medical certificates tailored to individual requirements.

• For severe or unmanageable discomfort, telehealth doctors can provide referrals to specialists, such as pain management doctors, rheumatologists, or physiotherapists, for additional assessment.

• If necessary, prescriptions for pain management drugs or supplements can be electronically dispatched to a local pharmacy or delivered via online pharmacy services.

Conclusion

Chronic pain is real, widespread, and often long-lasting, but that doesn’t mean it’s beyond your control. Thoughtful use of natural remedies, together with proper medical care, can aid in pain relief, boost movement, and improve your quality of life.

FAQs

What is the best natural pain relief for chronic pain?

There isn’t a magic fix that works for everyone. The best result often comes from a combination of strategies—exercise, mindfulness, balanced eating, and complementary therapies, all tailored to your situation.

Can natural remedies replace pain medication?

Not entirely. Natural and lifestyle changes are means to support your medical care, not replace it. Your doctor can advise whether medication is needed and for what duration.

Are herbal pain remedies safe to take with prescriptions?

Not always. Some herbs and supplements may interfere with prescription medicines, affect the liver or kidneys, or change the way medicines work. Always check with your GP or a pharmacist before adding them.

How long does it take for natural pain relief to work?

It depends. Some benefits, for example, from gentle exercise or heat and cold therapy, may be felt quickly. Others, such as dietary adjustments or mindfulness practices, might take weeks or longer. Consistency and patience are key.

Can I consult a doctor online for chronic pain management in Australia?

Yes. Many GPs, pain specialists, and allied health practitioners across Australia offer online appointments, allowing you to access the right care from home.