05/29/2026
Chronic pain is something we need more solutions for. Chronic pain affects nearly 1 in 4 U.S. adults and can severely affect quality of life. If that's you, my heart goes out to you. ❤️
While opioids can play an important role for some people, nearly 80,000 overdose deaths in 2023 involved opioids, highlighting the need for a broad toolbox of pain management options. Chronic high doses of NSAIDs have been linked gut microbiome damage, kidney damage and increased blood pressure. Did you know there are other options?
Here are 4 things that may help support chronic pain naturally:
1️⃣ Focus on Whole Foods and Reduce Ultra-Processed Foods (UPFs)
A simple rule of thumb: if the ingredient list is long and contains ingredients you wouldn't typically find in your own kitchen, it's likely moving into UPF territory. Replacing these foods with nutrient dense whole foods or quality processed foods (ingredients you recognize!) may help support a healthier inflammatory response. Diet sodas / anything with aspartame can also really irritate joints.
2️⃣ Targeted Supplementation
A high quality turmeric or liposomal curcumin supplement can be a valuable tool for supporting the body's natural inflammatory pathways. I also like SPM Supreme® from Designs for Health, which contains specialized pro-resolving mediators that help support the body's natural process of resolving inflammation. I recommend both morning and night to help with chronic pain, those dose will depend on the person.
3️⃣ Acupuncture
Research suggests acupuncture may help reduce chronic pain by stimulating the release of endorphins, improving blood flow, and influencing the nervous system's perception of pain. For many people, it can be a valuable addition to their pain management toolbox. Dry needling can also be beneficial.
4️⃣ Movement
Stiff joints are often painful joints. While movement can be the last thing you feel like doing when you're hurting, appropriate movement helps lubricate joints, improve circulation, maintain muscle strength, and reduce stiffness.
⭐ Honorable Mentions
Bone Broth: Bone broth contains collagen, gelatin, and amino acids that help support connective tissue, joints, and overall tissue repair. While it’s not a magic cure for chronic pain, it can be a simple, nutrient-dense addition to support joint health.
• Chiropractic Care: Chiropractic care has helped me tremendously throughout my life by improving mobility and reducing musculoskeletal pain. However, it may be less effective when pain is primarily driven by systemic conditions such as rheumatoid arthritis.
• Iovera®: A non-opioid treatment that uses controlled cold therapy to temporarily interrupt pain signals from specific nerves and may help reduce knee pain. Can be very helpful for nerve pain!
• PRP (Platelet-Rich Plasma) Therapy: Blood is drawn, spun in a centrifuge to concentrate platelets and growth factors, and then injected into the affected joint or tissue to support healing and recovery.
• Stem Cell Therapy: Uses cells typically harvested from your own bone marrow or fat tissue and injected into an injured or arthritic joint with the goal of supporting repair and improving function.
Red Light Therapy: uses specific wavelengths of light that may help support cellular energy production, reduce inflammation, and promote tissue healing. Some studies suggest it may help reduce pain and improve function in certain musculoskeletal conditions. The key is getting one that is for therapeutic use! Blockblue light and Sunlighten brands I know are the right wavelength for this.
What has helped your chronic pain? Let me know in the comments. 👇
*This post is for educational purposes only and is not medical.
