14 Drug-Free Ways to Ease Chronic Pain

Touch bonds us to the people we love, and it also eases pain. Here's proof: When women in pain held the hand of their husband or boyfriend, their heart and respiratory rates synced with the heartbeat and breathing rhythms of their partner—and their discomfort dissipated, according to a recent study published in Scientific Reports.

This pain-easing phenomenon is known as interpersonal synchronization, and it may be especially helpful for moms-to-be in the delivery room when it comes to handling contractions, say the study authors.

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This bright yellow spice “may act as an anti-inflammatory for managing pain,” says Craig. But he cautions against consuming turmeric in capsule or extract form, since nutritional supplements are not tightly regulated and “you can never really be sure what you’re getting,” he adds. Plus, the evidence for taking turmeric (or its active ingredient, curcumin) as a stand-alone supplement is weak at best.

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Instead, Craig and other experts recommend incorporating the spice into foods, where it may interact with other nutrients for added pain-relieving benefits. Add this ginger-like spice to soups, smoothies, even plain yogurt for a healthy, pain-relieving kick.

Animal research has shown that chronic sleep deprivation can make pain feel even worse, and studies in humans have also shown that going without sleep can lower your threshold for pain. “How you sleep can determine how you perceive and interpret pain,” says Craig. “It’s all intertwined, which makes it a complicated issue to treat.”

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Getting at least seven hours of shuteye a night is probably your best bet when you’re dealing with constant aches and pains. When that’s not possible, a cup of coffee may help you feel better . . . at least for a short time. That same research on sleep-deprived mice found that a dose of caffeine temporarily brought elevated pain levels back down to normal—and it may have similar effects for humans, as well.

Watching calming videos through virtual-reality goggles helped relieve pain in hospitalized patients, reported a recent study in JMIR Mental Health. (The videos involved helicopter rides over scenic lands, or swimming in the ocean with whales.)

Virtual reality may be helpful at the dentist, as well. In a recent Environment and Behavior study, people who had cavities filled while they watched VR videos that simulating a walk on the beach reported less pain and anxiety—both immediately after their appointments and a week later—than those who had no video distraction.

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Infants seem to get relief simply from being held against an adult’s skin, according to a 2017 Cochrane Review on skin-to-skin contact, sometimes called kangaroo care (because the baby is held upright against a parent's bare chest, like a kangaroo in a pouch). The review looked at 28 studies on pain response in babies during and after common medical procedures such as injections and blood draws.

But babies may not be the only ones who benefit from close cuddles, either. Interacting with little ones—playing with, looking at, or carrying them, for example—has been linked to parents’ feelings of euphoria, as well.

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Ever heard of a practice called zooming out? Garland says that just like focusing in, it too can relieve chronic pain. “We teach the person to extend the scope of their attention beyond the painful part of their body, to begin to notice other parts of their body that don’t hurt,” he says. “Then they expand their attention beyond that, to become aware of the beautiful and life-affirming parts of the world around them” and their awareness of pain begins to diminish.

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Some patients will benefit from zooming in and focusing on their pain sensations, Garland says, while others will feel better by zooming out—and many people can find different strategies useful at different times.

“Zooming out can help people step back and disengage from feeling stuck or trapped by their pain, and it helps them get a greater sense of enjoyment in life, in spite of their pain,” he says. This strategy also involves something Garland calls mindful savoring: “In the same way you savor a delicious meal, you can also be savoring all of the beautiful colors and textures and smells all around you.”

Add pain relief to all the other things moving your body can do for you. Yoga may help relieve chronic back pain, according to research in the 2017 Cochrane Review, although the authors noted that other types of exercise might work just as well. In addition, a 12-week yoga program soothed back pain just as much as physical therapy in a recent Annals of Internal Medicine study.

Try it with caution, though: The Cochrane Review also mentioned that a small percentage of people report more pain after trying yoga. Tell your instructor that you’re new, ask for modifications if needed, and don’t push yourself too hard.

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The power of hypnosis can sometimes replace painful sensations of pain in the brain with more pleasant sensations—like warmth or coolness, says Garland. “Those new sensations take up some of the bandwidth so that fewer pain signals can pass from the body into the brain,” he explains.

There are plenty of self-hypnosis books and tutorials available on the Internet. But for best results, Garland recommends finding a licensed clinical hypnotherapist to treat any emotional or physical health issues, including chronic pain.

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Anyone who’s ever had a stiff neck or sore muscles knows that massage can help relieve temporary aches. But research suggests it may also relieve chronic inflammation in muscles and be beneficial for long-term aches and pain like lower back pain.

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“There’s some evidence that massage helps to release endorphins, which are natural analgesics,” says Craig. Acupuncture and acupressure may work in similar ways, he adds. Ask you partner to rub you down on the regular, or consider treating yourself to regular massages at a local spa or your gym.

“Think about how you feel when your favorite song comes on,” says Craig. “You have that surge of endorphins, it helps you feel better and soothe anxiety, and that’s why we can use music to help with pain.”

Most of us know this intuitively, even though we don't think to grab our earbuds when recurrent pain strikes again. Research also backs it up: A recent study in the American Journal of Orthopedics found that patients recovering from back surgery reported a decline in pain after receiving music therapy—which involved singing, rhythmic drumming, and live music—while those without reported an increase in pain. A 2011 Cochrane Review also found that music therapy can help relieve pain in cancer patients.

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Making sure you’re getting enough vitamin D—either from food, supplements, the sun, or a combination of all three—may help you manage chronic pain. Low levels of this crucial vitamin have been linked to chronic headaches and to psoriatic arthritis, and supplementation has been shown to improve chronic pain-related conditions like fibromyalgia.

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“Not only may Vitamin D help with pain itself,” says Craig, “but it’s also been held up as an alternative treatment for mood disorders or depression—which can also make pain worse for a lot of people.” Most people get enough vitamin D, experts say, but it's smart to find out what the recommended daily amount is for you and ensure that you're meeting it. As with any supplement, however, check with your doctor first to make sure there’s no reason you shouldn’t dose up on D.