Quick answer: Chronic pain involves both tissue inflammation and a nervous system that has become more sensitive over time. Gentle daily movement, sleep, stress care and an anti-inflammatory diet calm both. Curcumin, boswellia, palmitoylethanolamide (PEA), omega-3s and magnesium are commonly used natural options, ideally as part of a plan coordinated with your doctor.
Key takeaways
Chronic pain often involves both tissue inflammation and a nervous system that has become more sensitive over time.
Gentle daily movement, sleep, stress care and an anti-inflammatory diet can help calm both sides of that picture.
Curcumin, boswellia, PEA, omega-3s and magnesium are commonly used options, ideally coordinated with your doctor.
Why pain becomes chronic
Pain can become chronic through ongoing tissue inflammation and central sensitization, where the nervous system amplifies pain signals. Poor sleep and high stress hormones play a part, as can mast cell activation and, in some conditions, nerve damage.
Daily habits
Helpful daily habits include gentle daily movement and stretching, an anti-inflammatory diet low in added sugar and ultra-processed foods, and seven to nine hours of sleep. Stress care such as breathing practices and heat, cold or contrast therapy can also help.
Natural options commonly used
Curcumin has been studied for arthritis pain and stiffness, and boswellia is traditionally used for joint pain. Palmitoylethanolamide (PEA) has been studied for nerve and inflammatory pain, omega-3s support resolution of inflammation, and magnesium helps calm overactive nerves.
Devil’s claw and white willow bark are traditional pain herbs, and white willow is related to aspirin. Alpha-lipoic acid has been studied for nerve pain.
Amounts should be individualized. Several of these affect bleeding or interact with medications. If you work with me, the products I use are in my Fullscript dispensary.
Is testing helpful?
Inflammation markers, vitamin D, iron and thyroid can reveal contributors. Functional labs are optional. They can be helpful in more complex cases, and in my practice they are available only to patients working 1-on-1 with me.
Chronic pain and healthy aging
Long-term pain keeps inflammation and stress hormones elevated, disrupts sleep and strains mitochondria, all of which affect how we age. Calming pain supports healthier aging. Related: ME/CFS and fibromyalgia and arthritis.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if your pain has lasted more than three months, or if you want to rely less on pain medications. The same is true if pain is affecting your sleep, mood or work, or if you want a coordinated plan with your doctor or physical therapist.
See a medical provider promptly for pain with fever, numbness or weakness, loss of bladder or bowel control, or pain after an injury.
Ready for a plan to calm chronic pain?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Is my pain more likely driven by inflammation, nerve sensitivity or both, and what would you suggest first?
Which foods or daily habits would be most worth adjusting first for my joint comfort?
Could any of my current medications or supplements be relevant to my joint comfort?
How would we track my progress with my joint comfort over the next few months?
Frequently asked questions
What is the best natural anti-inflammatory?
Curcumin, omega-3s and boswellia are among the most studied.
What is PEA?
Palmitoylethanolamide is a natural fatty compound studied for nerve and inflammatory pain.
Can diet reduce chronic pain?
An anti-inflammatory diet can help some people, especially with inflammatory conditions.
Are natural pain remedies safe with medications?
Some interact, especially with blood thinners. Check with your provider.
Sources
- Woolf CJ. Central sensitization: implications for the diagnosis and treatment of pain. Pain 2011. PMID: 20961685. https://pmc.ncbi.nlm.nih.gov/articles/PMC3268359/
- Finan PH, Goodin BR, Smith MT. The association of sleep and pain: an update and a path forward. J Pain 2013. PMID: 24290442. https://pmc.ncbi.nlm.nih.gov/articles/PMC4046588/
- 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. PMID: 27533649. https://pmc.ncbi.nlm.nih.gov/articles/PMC5003001/
- Artukoglu BB, et al. Efficacy of Palmitoylethanolamide for Pain: A Meta-Analysis. Pain Physician 2017. PMID: 28727699. https://pubmed.ncbi.nlm.nih.gov/28727699/
- Ziegler D, et al. Treatment of symptomatic diabetic polyneuropathy with the antioxidant alpha-lipoic acid: a meta-analysis. Diabet Med 2004. PMID: 14984445. https://pubmed.ncbi.nlm.nih.gov/14984445/
- MedlinePlus: Chronic Pain
- NCCIH: Turmeric
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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