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1 in 5 adults has chronic pain—here’s how you can get relief naturally

Learn ways to ease pain with the use of medication.

Updated on December 14, 2022

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Pain is your body’s way of telling you that something’s wrong. Acute pain begins suddenly and catches your attention immediately, letting you know that you’ve been hurt. Chronic pain, on the other hand, is long-term pain that lasts more than 12 weeks. It can feel like anything from a dull ache to a burning or stinging sensation, and often comes from an injury, like nerveShow More

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Maintain a healthy weight

A 2019 systematic review published in the British Journal of Anaesthesia reported that obesity, defined as having a body mass index over 30, is an independent predictor of chronic pain. The review looked at multiple studies and found that obesity contributed to chronic pain via more stress onShow More

Woman practicing yoga
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Say "yes" to exercise

Physical therapy is designed to improve mobility and alleviate chronic pain. As part of or in addition to that therapy, a range of exercises like yoga, tai chi, swimming, or weight training can help.

Yoga’s mix of focused breathing, meditation, and movement has been found to be effective in Show More

Man practicing meditation
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Practice mindfulness meditation

"Anything that can improve your mood is going to have the potential to reduce chronic pain,” says Joy. Mindfulness meditation, which trains your brain to focus on the present moment and your breath, is one way. A 2021 review in the International Journal of Clinical and Health Psychology found thatShow More

consultation, doctor, patient, glasses, clipboard, glass of water
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Try talking to a therapist

Seeing a mental health professional can help you deal emotionally with chronic pain and may even help alleviate it. One way is by addressing depression. Pain and depression have a two-way relationship. 

“Depression often presents as physical pain, and a lot of people don't recognize that,”Show More

broken cigarette, hand, outside, ripped jeans
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Stop smoking

The same nicotine that triggers the feel-good dopamine in your brain might also be causing you pain. Smoking has been linked to several kinds of chronic pain, including back pain. It can reduce blood flow to your bones and tissues, which may cause problems, especially in the discs in your spine.Show More

Slideshow sources open slideshow sources

Treede RD, Rief W, et al. Chronic pain as a symptom or a disease. PAIN. 2019;160(1):19-27. 
U.S. Census Bureau. U.S. Census Bureau QuickFacts: United States. Published 2021. 
Centers for Disease Control and Prevention. NCHS Data Brief: Chronic Pain and High-impact Chronic Pain Among U.S. Adults, 2019. November 2020.
Zelaya C, Dahlhamer J, et al. Key Findings Data from the National Health Interview Survey. 2020. 
Mills SEE, Nicolson KP, Smith BH. Chronic pain: a review of its epidemiology and associated factors in population-based studies. British journal of anaesthesia. 2019;123(2):e273-e283. 
Arthritis Foundation. Weight Loss Benefits for Arthritis. Accessed December 12, 2022.
Chou R, Deyo R, et al. Nonpharmacologic Therapies for Low Back Pain: A Systematic Review for an American College of Physicians Clinical Practice Guideline. Annals of Internal Medicine. 2017;166(7):493. 
Urits I, Schwartz RH, et al. A Comprehensive Review of Alternative Therapies for the Management of Chronic Pain Patients: Acupuncture, Tai Chi, Osteopathic Manipulative Medicine, and Chiropractic Care. Advances in Therapy. 2020;38(1):76-89.
Pardos-Gascón EM, Narambuena L, et al. Differential efficacy between cognitive-behavioral therapy and mindfulness-based therapies for chronic pain: Systematic review. Int J Clin Health Psychol. 2021;21(1):100197. 
DeBar L, Mayhew M, et al. A Primary Care–Based Cognitive Behavioral Therapy Intervention for Long-Term Opioid Users With Chronic Pain. Annals of Internal Medicine. Published online November 2, 2021. 
Ólason M, Andrason RH, et al Cognitive Behavioral Therapy for Depression and Anxiety in an Interdisciplinary Rehabilitation Program for Chronic Pain: a Randomized Controlled Trial with a 3-Year Follow-up. Int J Behav Med. 2018 Feb;25(1):55-66.
Khan J, Hah J; Mackey Sean CB. Effects of smoking on patients with chronic pain: a propensity-weighted analysis on the Collaborative Health Outcomes Information Registry. Pain. 2019. 160;10:2374-2379.
Cleveland Clinic. Why Smoking Will Worsen Your Chronic Pain. March 15, 2021.
Wang W, Zhao T, et al. Smoking and the Pathophysiology of Peripheral Artery Disease. Front Cardiovasc Med. 2021 Aug 27;8:704106.
Westchester Medical Center. Peripheral Vascular Disease. Accessed December 14, 2022.

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