Key takeaways

Capsaicin, turmeric, cloves, and an anti-inflammatory diet are among the 13 expert-approved, science-backed natural remedies for pain relief, including acute and chronic pain.
Home remedies like hot or cold compresses, CBD, massage therapy, and acupuncture can provide alternative pain relief without medication.
Exercise, mindfulness exercises, aromatherapy, boswellia, and supplements like magnesium and zinc are beneficial for managing various types of pain.
When natural remedies are insufficient, over-the-counter medications like Tylenol, NSAIDs, and consultation with a doctor are recommended for severe or persistent pain.

You spent a productive afternoon in your garden pulling weeds, but now you’re dealing with low back pain. Or maybe you have a nagging knot in your shoulder that just doesn’t go away. Whatever ails you, you probably have an over-the-counter (OTC) pain medication at the ready. But before reaching for your old standby, why not try a natural pain reliever first? Here are 13 expert-approved home remedies for pain that are backed by science.

13 home remedies for pain

Pain can be either acute or chronic. Acute pain usually comes on quickly, say from a muscle sprain or scraped knee, and lasts until the injury that’s causing the pain heals. Chronic pain lasts longer—usually more than three months—and is a result of an underlying health condition (such as an old sports injury, or an autoimmune disorder like fibromyalgia).

Pain can be treated with medications. Analgesics, or pain relieving drugs, are classified as either non-steroidal anti-inflammatory drugs (NSAIDs) or opioids. NSAIDs work by reducing inflammation at the area where pain is occurring, whereas opioid pain relievers work by altering the brain’s perception of pain. But the body has its own mechanism for relieving pain, too—hormones called endorphins. Endorphins are released by the pituitary gland and hypothalamus in response to pain and work on the same pain receptors in the brain that opioid medications target.

To ease your pain without medication, try one or more of these all-natural remedies:

Capsaicin
Turmeric
Cloves
Anti-inflammatory diet
Hot or cold compresses
CBD
Massage therapy
Acupuncture
Exercise
Mindfulness exercises
Aromatherapy
Boswellia
Magnesium and zinc

1. Capsaicin

The main component of hot chili peppers and other spicy foods, capsaicin easily merits the title of nature’s best painkiller, says J. Wes Ulm, MD, Ph.D., a physician-researcher and bioinformatics expert at Harvard Medical School Hospital System. “It’s been found to have remarkable, sustained, and widely applicable analgesic properties, particularly for neuralgias (pain caused by irritated or damaged nerves) and sports injuries,” Dr. Ulm says. Capsaicin products are available over the counter in ointment, lotion, patch, cream, or gel formulations.

2. Turmeric

Often used in curries and other food preparations, turmeric is a natural painkiller with antioxidant properties. The main active ingredient of turmeric is curcumin, which gives the spice its rich, golden color. Turmeric is helpful in alleviating joint pain, particularly arthritis. And because of its anti-inflammatory properties, turmeric may be effective at treating other forms of pain and inflammatory conditions. It can be taken orally as a capsule, tablet, or extract. Follow the product instructions.

3. Cloves

Cloves contain a natural anesthetic called eugenol, which works well when used as a topical preparation for muscle, soft tissue, and nerve pain—especially toothaches. “Empirical evidence has provided a good deal of documentation for the analgesic effect of cloves when used properly,” Dr. Ulm says. For tooth pain, clove oil can be applied directly to your gums, or you can chew on whole cloves. For muscle and soft tissue pain, apply it topically to the affected area.

4. Anti-inflammatory diet

Though this may take weeks to work, following an anti-inflammatory diet can be helpful in alleviating pain, inflammation, and stiffness from arthritis and other chronic conditions. Replace processed foods and refined carbohydrates with healthier options like whole grains, fresh fruits and vegetables, legumes, fish, poultry, and unsaturated fats. Consult with a healthcare professional to determine the best diet plan for you and to discuss potential side effects.

5. Hot or cold compresses

In the first 48 hours after an injury occurs, it’s best to use ice packs; ice decreases pain by reducing swelling and inflammation at the trauma site. After 48 hours, the fastest home remedy for pain is a hot compress. This is a highly effective form of pain relief, says Dr. Ulm. That’s because you can simply place the compress in the microwave to heat it up, and then it’s ready to go. Hot compresses work best for muscle spasms or joint stiffness, and work by increasing blood flow to the area to promote healing. In either case, apply the compress directly to the area where you’re feeling discomfort.

6. CBD

Research into the pain-relieving properties of cannabidiol (CBD) is ongoing, but promising. One small study showed that CBD had a beneficial impact on moderate to severe pain, but more data is needed to support this claim. To use, apply topical CBD directly to the area of pain and massage it gently into your skin.

7. Massage therapy

If you’re dealing with tight or sore muscles, a massage may be just what the doctor ordered. In fact, research shows that massage therapy is a great complementary treatment option for muscle and joint pain. It works by relaxing sore muscles and joints and reducing stress and tension. Massage therapy should only be performed by a trained practitioner, and it’s important to consult with your healthcare provider to make sure the treatment is right for you. After a massage, you may be more flexible and able to continue with a stretching regimen to help keep muscles loose.

8. Acupuncture

“Acupuncture has long been a mainstay of pain relief in Chinese medicine, and it’s a classic example of a traditional medical intervention that has continued to prove its worth in pain management,” Dr. Ulm says.

Studies about acupuncture, a form of integrative medicine, have consistently demonstrated its effectiveness as a natural pain reliever, particularly for joint pain (including osteoarthritis and rheumatoid arthritis), headaches, and neck and back pain. During treatment, your acupuncturist will insert four to 10 needles and leave them in place for up to 30 minutes. This will be repeated up to 12 times over the course of several months.

9. Exercise

Exercise has been associated with an increase in endorphins, a decrease in stress hormones and an increased pain threshold, says Brijesh Chandwani, DMD, BDS, a dentist and orofacial pain specialist at Connecticut and NY TMJ. In a study of individuals with chronic pain, exercise decreased the severity of pain and enhanced physical function. To reap the benefits, try a combination of strength training, cardiovascular exercise, and gentle stretching. Many sports medicine physicians tout the phrase “Motion is lotion” in that exercise keeps joints working better than without it.

10. Mindfulness

Mindfulness meditation plays an important role in reducing pain, according to Dr. Chandwani. Through mindfulness, you learn to differentiate between the physical pain sensations you’re experiencing and your emotional response to those sensations. Self-regulation techniques like deep breathing, listening to relaxing music, or practicing a mental head-to-toe body scan can help deepen the mind-body connection. And practicing mindfulness cultivates a self-awareness that helps you experience pain with less anxiety and more acceptance, enhancing your quality of life.

11. Aromatherapy

Research suggests that aromatherapy with lavender, peppermint, and rosemary essential oils can be effective at lessening back and neck pain, knee pain, menstrual pain, headaches, arthritis pain, and post-operative pain. To benefit from the anti-inflammatory properties of these oils, rub a few drops into the affected area (just make sure the oil is diluted). You can also use an infuser or place a few drops on your pillow to inhale the fragrance.

12. Boswellia

Also known as frankincense, the herb boswellia serrata is an effective anti-inflammatory agent and analgesic. According to research, boswellia is helpful at reducing the symptoms of osteoarthritis; a dose of 100mg per day is recommended by the Arthritis Foundation, but check with your doctor before using boswellia or other herbal remedies.

13. Magnesium and zinc

Magnesium and zinc are the best supplements for pain. Dr. Chandwani says, “Magnesium has been found to be effective for migraines, other headache disorders, muscle cramps and labor pain, and zinc has shown to be effective in nerve pain mechanisms.” The recommended dose is 11-15 mg per day for zinc, and 400 mg per day for magnesium taken orally, says Dr. Chandwani.

How to treat pain when natural remedies don’t work

When natural remedies just don’t cut it, Tylenol (acetaminophen) and non-steroidal anti-inflammatory drugs (NSAIDs) such as Advil (ibuprofen), Aleve (naproxen sodium) and aspirin are effective OTC medications for many different types of pain, advises Dr. Chandwani. Ibuprofen is the most commonly prescribed painkiller for children and adults. But if your pain is long-lasting, Naproxen is a better option, because a dose lasts up to 12 hours.

Acetaminophen and low-dose aspirin have generally been considered the safest over-the-counter analgesics during pregnancy, Dr. Ulm says. And children can take ibuprofen (when over 6 months of age) or acetaminophen (from birth) as long as they’re given a weight-based pediatric dose. Aspirin should be avoided in children and teenagers younger than 19 due to the risk of Reye’s Syndrome.

When to see a doctor for pain

If your pain is severe or persistent, lasting for more than a few days or weeks, and it’s not alleviated with natural remedies or OTC medications, it’s time to see a doctor. “Pain is nature’s damage detector, a warning signal that something might be wrong under the hood,” says Dr. Ulm

And if your pain can’t be easily explained by a clear underlying factor, like a headache or muscle pain from the flu, it’s best to consult a medical professional, Dr. Ulm advises. What’s more, if your pain is associated with severe symptoms such as bleeding, a change in skin color, or tenderness, especially when it occurs with neurological symptoms like blurry vision, a tingling feeling, or dizziness, consider it a red flag warranting a trip to the doctor.