By Angela Queen | Jul 25, 2025

5 Natural Remedies for Chronic Pain (and How CBD Compares)

By Angela Queen | Jul 25, 2025

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Chronic pain affects millions of people in the United States. Whether it’s joint pain, neck pain, or lower back aches, it can make everyday tasks harder and lower your quality of life. While prescription drugs can help in the short term, many people want natural ways to relieve pain without side effects.

Below are 5 natural remedies for chronic pain backed by research to reduce inflammation, ease sore muscles, and improve movement. We’ll also explore how CBD compares as a natural pain reliever.

1. Turmeric Root: A Natural Way to Reduce Inflammation

Turmeric root is a golden-colored spice commonly used in cooking, but it’s also one of the most studied dietary supplements for pain and inflammation. Its active ingredient, curcumin, has been shown in studies to help relieve joint pain, especially in the knee joint. Some research even found turmeric and curcumin works as well as common over-the-counter pain relievers.

How to use it:

Add ½ teaspoon of turmeric to soups, smoothies, or rice dishes.
Take a curcumin supplement (500–1,000 mg daily) with meals.
Add a pinch of black pepper to help your body absorb it better.

If you’re dealing with arthritis or other conditions including inflammation, turmeric may be a good long-term support option.

2. Omega-3 Fatty Acids: Support From the Inside Out

Omega-3s are healthy fats found in fish oil that help calm the body’s inflammatory response. Studies show that people who take 2 grams of omega-3s daily report less pain in the knee joint and improved ability to move around. Omega-3s may also help support the spinal cord and nerve health in some chronic conditions.

Easy ways to add omega-3s:

Eat salmon, sardines, or mackerel 2–3 times per week.
Choose a fish oil supplement with at least 1,000 mg of combined EPA and DHA.
Talk to your healthcare professional if you take blood thinners.

Adding omega-3s can also support heart health, body weight balance, and mental clarity.

3. Acupuncture: Ancient Practice, Modern Relief

Acupuncture is a traditional Chinese practice that uses very thin needles to stimulate certain points in the body. Studies show it can reduce pain and inflammation in people with neck pain, back pain, and joint pain. Many people see improvements in just 6 to 8 sessions.

What to expect during treatment:

Sessions last about 30 minutes.
You may feel slight tingling or warmth where the needles are placed.
Results often build over time with weekly visits.

If you’re struggling with stubborn pain that hasn’t responded to other treatments, acupuncture might be worth a try.

4. Gentle Movement: Yoga for Pain Relief

Gentle movement can go a long way in improving pain and mobility. Restorative yoga classes are designed to reduce tension, calm the nervous system, and increase flexibility. A 2023 review found that doing yoga for 8–12 weeks helped people with low back pain feel better and move more freely.

Tips for getting started:

Look for a beginner-friendly or restorative yoga class.
Aim to practice for 20 minutes, three times a week.
Use props like blocks or cushions to support your body.

Yoga also supports emotional well-being, which plays a key role in how your body handles pain.

5. Heat and Cold Therapy: Simple, At-Home Solutions

Hot and cold treatments can reduce pain and inflammation without medication.

Heat therapy helps loosen tight muscles, increase blood flow, and ease stiff joints. It works well for muscle spasms or chronic pain in the back and neck.

Cold therapy reduces swelling and numbs nerve activity. It’s useful after workouts or for painful flare-ups in conditions including arthritis.

How to apply:

Use a heating pad on sore areas for 20–30 minutes.
Apply an ice pack for 10–15 minutes to reduce swelling.
Alternate between heat and cold to relax muscle knots.

These techniques are easy to use and provide short-term relief at home.

How CBD Compares to Other Natural Remedies

CBD (cannabidiol) is a natural compound found in hemp that works with your body’s endocannabinoid system. It helps reduce pain signals, calm inflammation, and support nerve function.

A 2024 study found that CBD, with or without small amounts of THC, reduced chronic pain by up to 66% in people with health conditions like arthritis, neuropathy, and muscle pain.

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Why people choose CBD for pain relief:

It works in multiple ways by targeting receptors linked to pain and inflammation.
It has fewer side effects for issues like knee pain than prescription pain relievers.
It comes in different forms like topicals, capsules, and tinctures.

If you want fast relief for sore muscles or joint pain, a high-strength pain-relief cream may be a good place to start. For full-body support, try a THC CBD tincture that fits your daily routine.

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Creating a Personalized Pain-Management Plan

There’s no one-size-fits-all solution for chronic pain. You may need to combine several approaches to get lasting results. Here are some tips for building a pain management plan that works for your body:

Talk to your healthcare professional before starting new supplements or treatments.
Start low and go slow—this is especially true with dietary supplements and cannabinoids.
Track your progress in a pain journal. Note what improves your symptoms and what doesn’t.
Focus on consistency—whether it’s turmeric, physical therapy, or yoga, steady effort matters.
Pay attention to body weight—excess weight can add pressure to your joints and spine.

Final Thoughts

Natural remedies like turmeric root, omega-3s, acupuncture, restorative yoga, and hot/cold therapy can all play a role in relieving chronic pain. These options support the body without the risks of long-term medication use.

CBD also compares well to traditional methods. It supports the body’s natural systems, helps reduce pain and inflammation, and offers flexibility in how you use it. With support from a trusted healthcare professional, you can mix and match these strategies to improve your daily comfort and quality of life.

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