Chronic Pain: natural remedies and the evidence behind them
Chronic pain is persistent discomfort lasting three months or more that can affect your body, mood, and daily life.
12 options7 graded A1 graded B4 traditional or ungraded
A
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Choose what sounds familiar, then choose the kind of support you want to explore. HealisticMD narrows the library without presenting the result as personal medical advice.
If your pain feels deeply wired in, acupuncture is one of the most-studied natural options for chronic pain: pooled patient-level data from dozens of rigorous trials shows benefits beyond placebo for musculoskeletal pain, osteoarthritis, and chronic headache.
Fine needles placed at specific points are thought to shift pain-related brain activity and reduce central sensitization.
Dose or use See a licensed acupuncturist; a typical course is 1–2 sessions a week for 6–8 weeks, then reassess.
Key study Meta-analysis (2018, PMID 29198932): Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis — patient-level data from 39 randomized trials (20,827 patients) found acupuncture superior to both sham and no-acupuncture controls for chronic musculoskeletal pain, osteoarthritis, and headache, with effects persisting over time.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Tell your practitioner about any blood thinners or bleeding disorders.
If your pain feels wired into your nervous system, PEA is a compound the body makes to help dial down pain and inflammation, and its profile centers on chronic and neuropathic pain.
PEA acts on pathways involved in nerve pain and inflammation, and pooled results from double-blind randomized trials suggest it can reduce chronic pain intensity over several weeks and is generally well tolerated.
Dose or use Commonly taken as 300–600 mg once or twice daily with food; follow the product label and give it several weeks.
Key study Meta-analysis (2023, PMID 36986081): Palmitoylethanolamide in the Treatment of Chronic Pain: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials — 11 trials (774 patients) found PEA reduced pain intensity versus comparators, with reported quality-of-life gains and no major side effects attributed to PEA.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically several weeks of daily useTraditional useLong-standing traditional staple
Caution: Generally well tolerated; check with your provider before combining it with other medications, especially if pregnant or breastfeeding.
If you want something gentle to do on your own, self-hypnosis is a learnable skill: randomized trials of hypnosis and self-hypnosis, pooled in a meta-analysis, suggest a moderate reduction in chronic musculoskeletal and nerve pain.
Self-hypnosis uses focused relaxation and suggestion to shift your mind's relationship with pain sensations.
Dose or use Learn from a trained hypnotherapist or a validated audio program, then practice on your own for about 10–20 minutes daily.
Key study Meta-analysis (2022, PMID 35192910): Hypnosis to manage musculoskeletal and neuropathic chronic pain — 9 randomized trials (530 participants) of hypnosis and/or self-hypnosis showing moderate reductions in pain intensity and interference, with larger effects at 8 or more sessions; most programs teach the skill with a practitioner before independent home practice.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of regular practice
Caution: Learn from a trained hypnotherapist or validated program before practicing independently.
Evidence grade not assigned · Traditional use long-standing
A self-press point traditionally used for pain
Why it may be relevant
If you want something to do on your own, LI4 is a classic self-applied acupressure point you can press between the thumb and index finger whenever pain flares.
Known in Traditional Chinese Medicine as a 'master point' for pain relief, pressing it is thought to prompt the body's own pain-dampening response.
Dose or use Press the fleshy web between thumb and index finger firmly for 1–2 minutes while breathing slowly; repeat on both hands as needed.
Key study Used in Traditional Chinese Medicine as a self-applied point for pain relief; offered here as a traditional, ungraded self-care tool rather than a trial-backed treatment.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften felt during or shortly after pressing; effects are usually temporaryTraditional useLong-standing traditional staple
Caution: Avoid firm stimulation of LI4 during pregnancy, as it is traditionally avoided then, and skip it over broken or injured skin.
What does your chronic pain look like day to day?
My body aches and moving feels harder than it used to
Movement supports strength, mood, and pain control
Why it may be relevant
If your pain makes movement feel hard, gradually building activity is one of the most widely recommended approaches for managing chronic pain and supporting your mood.
Regular movement helps build strength, ease stiffness, and release the body's own pain-relieving chemicals.
Dose or use Start low and progress slowly; aim for at least 150 minutes of moderate activity per week as tolerated.
Key study Systematic review (2017, PMID 28436583): Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews — pooled randomized-trial evidence across many chronic pain conditions suggests exercise improves pain severity and physical function with few adverse effects, though the quality of many individual trials was limited.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Consult a physiotherapist or doctor before starting if your pain is severe or you have a related injury.
Gentle flowing movement with meta-analysis support
Why it may be relevant
If physical pain is limiting your movement but high-impact exercise feels out of reach, Tai Chi offers a low-intensity option backed by a meta-analysis of randomized trials showing pain relief across several chronic pain conditions.
This slow, flowing practice combines gentle movement with breath awareness, traditionally used to ease joint pain and improve balance.
Dose or use Practice 2–3 times a week for about 20–45 minutes, ideally starting with a beginner class or a guided video and progressing gently.
Key study Meta-analysis (2016, PMID 27125299): Tai Chi for Chronic Pain Conditions: A Systematic Review and Meta-analysis of Randomized Controlled Trials — 18 RCTs showing meaningful reductions in chronic pain from osteoarthritis, low back pain, and osteoporosis, with benefits emerging after roughly 5 or more weeks of regular practice.
EvidenceSupported by controlled trialsTime to resultsTypically 8–12 weeks
Caution: Choose a beginner class and inform the instructor of any balance or joint issues.
If your body hurts and hard exercise feels out of reach, yoga blends gentle movement, stretching, and breathing into a low-impact practice you can scale to your own ability.
Combining slow movement with breath awareness can ease stiffness, build gentle strength, and calm the stress that often amplifies pain.
Dose or use Start with a beginner or gentle/restorative class 2–3 times a week; move within a comfortable range and skip any pose that sharpens pain.
Key study Systematic review (2017, PMID 28076926): Yoga treatment for chronic non-specific low back pain — a Cochrane review of 12 randomized trials (1,080 participants) finding small to moderate improvements in back-related function and slightly less pain versus non-exercise controls; benefits were modest, and it is uncertain whether yoga outperforms other exercise.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 6–12 weeks of regular practiceTraditional useLong-standing traditional staple
Caution: Tell the instructor about your pain and any injuries, avoid forcing poses, and choose gentle styles if you have joint or disc problems.
Evidence grade not assigned · Traditional use long-standing
Back-of-knee point for low back pain relief
Why it may be relevant
If your pain is physical and centered in your lower back, BL40 behind the knee is a traditional go-to acupressure point for back pain and sciatica.
Called the 'Command Point of the Back' in Traditional Chinese Medicine, pressing it is used to ease lower-back and leg pain and loosen stiffness.
Dose or use With the knee slightly bent, press the center of the crease behind the knee for 1–2 minutes; repeat on both legs.
Key study A traditional acupressure point for lower back pain and sciatica; offered here as a traditional, ungraded self-care tool rather than a trial-backed treatment.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften felt during or shortly after pressing; effects are usually temporaryTraditional useLong-standing traditional staple
Caution: Use gentle pressure and avoid this point if you have varicose veins, clots, or an injury behind the knee. Stop if pain increases.
What does your chronic pain look like day to day?
Stress, worry, or low moods clearly crank the pain up
If stress and difficult thoughts amplify your pain, structured mindfulness programs teach you to relate to pain differently, which can lessen how intense and intrusive it feels day to day.
Mindfulness-based programs train you to observe pain without reacting, gradually reducing its emotional intensity.
Dose or use Typically an 8-week structured program; follow course or practitioner guidance.
Key study Meta-analysis (2017, PMID 27658913): Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis — 38 randomized controlled trials showing small improvements in pain, depression symptoms, and quality of life; the authors rated the overall evidence quality as low, so expect modest rather than dramatic effects.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 6–12 weeksTraditional useLong-standing traditional staple
Caution: Seek guidance from a trained instructor, especially if you have a trauma history.
If anxiety, low mood, or negative thinking are shaping your pain experience, CBT is a widely used frontline approach that targets the thought and behavior patterns tied to persistent pain.
CBT helps identify and change the thought patterns and behaviors that can keep pain cycles going.
Dose or use Work with a licensed therapist; typically weekly sessions over 8–16 weeks.
Key study Systematic review (2020, PMID 32794606): Psychological therapies for the management of chronic pain (excluding headache) in adults — a Cochrane review and meta-analysis of randomized trials finding CBT produces small but reliable improvements in pain, disability, and distress in adults with chronic pain.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 8–16 weeksTraditional useLong-standing traditional staple
Caution: Look for a therapist specifically trained in pain-focused CBT.
If you want something gentle to do on your own, self-hypnosis is a learnable skill: randomized trials of hypnosis and self-hypnosis, pooled in a meta-analysis, suggest a moderate reduction in chronic musculoskeletal and nerve pain.
Self-hypnosis uses focused relaxation and suggestion to shift your mind's relationship with pain sensations.
Dose or use Learn from a trained hypnotherapist or a validated audio program, then practice on your own for about 10–20 minutes daily.
Key study Meta-analysis (2022, PMID 35192910): Hypnosis to manage musculoskeletal and neuropathic chronic pain — 9 randomized trials (530 participants) of hypnosis and/or self-hypnosis showing moderate reductions in pain intensity and interference, with larger effects at 8 or more sessions; most programs teach the skill with a practitioner before independent home practice.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of regular practice
Caution: Learn from a trained hypnotherapist or validated program before practicing independently.
If your pain feels wired into your nervous system, PEA is a compound the body makes to help dial down pain and inflammation, and its profile centers on chronic and neuropathic pain.
PEA acts on pathways involved in nerve pain and inflammation, and pooled results from double-blind randomized trials suggest it can reduce chronic pain intensity over several weeks and is generally well tolerated.
Dose or use Commonly taken as 300–600 mg once or twice daily with food; follow the product label and give it several weeks.
Key study Meta-analysis (2023, PMID 36986081): Palmitoylethanolamide in the Treatment of Chronic Pain: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials — 11 trials (774 patients) found PEA reduced pain intensity versus comparators, with reported quality-of-life gains and no major side effects attributed to PEA.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically several weeks of daily useTraditional useLong-standing traditional staple
Caution: Generally well tolerated; check with your provider before combining it with other medications, especially if pregnant or breastfeeding.
Evidence grade not assigned · Traditional use long-standing
Low magnesium can drive cramps and muscle pain
Why it may be relevant
If your pain includes muscle cramps, spasms, or tension, low magnesium is a cheap, correctable factor worth ruling out — it is linked to muscular and fibromyalgia-type pain.
If you are genuinely low, restoring magnesium supports normal muscle and nerve function and can ease cramping. This corrects a shortfall rather than treating pain directly.
Dose or use Ask your provider about checking your status; magnesium-rich foods and modest supplementation can correct a shortfall.
Key study Magnesium status is linked to muscle cramps and muscular pain; this is a root-cause check, not a treatment claim — ask your provider about testing.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; typically a few weeks after a shortfall is correctedTraditional useLong-standing traditional staple
Caution: High-dose magnesium can cause diarrhea and is risky if you have kidney problems — check with your provider first.
–
Nutrient gap worth checking
Vitamin D Deficiency
Evidence grade not assigned · Traditional use long-standing
Low vitamin D can cause bone and muscle pain
Why it may be relevant
If your body aches diffusely, low vitamin D is a common, correctable contributor — a shortfall can show up as bone pain and muscle weakness.
Correcting a genuine vitamin D shortfall can ease the bone and muscle aching it causes. This is about fixing a root-cause gap, not treating chronic pain directly.
Dose or use Ask your provider for a blood test, and supplement only to correct a confirmed low level.
Key study Low vitamin D is a recognized, testable contributor to musculoskeletal pain; this is a root-cause check, not a treatment claim — ask your provider to test your level.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; typically weeks to a few months after a confirmed deficiency is correctedTraditional useLong-standing traditional staple
Caution: Don't take high doses blindly — too much vitamin D can raise blood calcium to harmful levels. Confirm low status first.
What kind of help would you actually stick with?
I'd like a trained practitioner or structured program guiding me
If your pain feels deeply wired in, acupuncture is one of the most-studied natural options for chronic pain: pooled patient-level data from dozens of rigorous trials shows benefits beyond placebo for musculoskeletal pain, osteoarthritis, and chronic headache.
Fine needles placed at specific points are thought to shift pain-related brain activity and reduce central sensitization.
Dose or use See a licensed acupuncturist; a typical course is 1–2 sessions a week for 6–8 weeks, then reassess.
Key study Meta-analysis (2018, PMID 29198932): Acupuncture for Chronic Pain: Update of an Individual Patient Data Meta-Analysis — patient-level data from 39 randomized trials (20,827 patients) found acupuncture superior to both sham and no-acupuncture controls for chronic musculoskeletal pain, osteoarthritis, and headache, with effects persisting over time.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeks of regular sessionsTraditional useLong-standing traditional staple
Caution: Tell your practitioner about any blood thinners or bleeding disorders.
If stress and difficult thoughts amplify your pain, structured mindfulness programs teach you to relate to pain differently, which can lessen how intense and intrusive it feels day to day.
Mindfulness-based programs train you to observe pain without reacting, gradually reducing its emotional intensity.
Dose or use Typically an 8-week structured program; follow course or practitioner guidance.
Key study Meta-analysis (2017, PMID 27658913): Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis — 38 randomized controlled trials showing small improvements in pain, depression symptoms, and quality of life; the authors rated the overall evidence quality as low, so expect modest rather than dramatic effects.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 6–12 weeksTraditional useLong-standing traditional staple
Caution: Seek guidance from a trained instructor, especially if you have a trauma history.
If anxiety, low mood, or negative thinking are shaping your pain experience, CBT is a widely used frontline approach that targets the thought and behavior patterns tied to persistent pain.
CBT helps identify and change the thought patterns and behaviors that can keep pain cycles going.
Dose or use Work with a licensed therapist; typically weekly sessions over 8–16 weeks.
Key study Systematic review (2020, PMID 32794606): Psychological therapies for the management of chronic pain (excluding headache) in adults — a Cochrane review and meta-analysis of randomized trials finding CBT produces small but reliable improvements in pain, disability, and distress in adults with chronic pain.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 8–16 weeksTraditional useLong-standing traditional staple
Caution: Look for a therapist specifically trained in pain-focused CBT.
Movement supports strength, mood, and pain control
Why it may be relevant
If your pain makes movement feel hard, gradually building activity is one of the most widely recommended approaches for managing chronic pain and supporting your mood.
Regular movement helps build strength, ease stiffness, and release the body's own pain-relieving chemicals.
Dose or use Start low and progress slowly; aim for at least 150 minutes of moderate activity per week as tolerated.
Key study Systematic review (2017, PMID 28436583): Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews — pooled randomized-trial evidence across many chronic pain conditions suggests exercise improves pain severity and physical function with few adverse effects, though the quality of many individual trials was limited.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 4–8 weeksTraditional useLong-standing traditional staple
Caution: Consult a physiotherapist or doctor before starting if your pain is severe or you have a related injury.
Gentle flowing movement with meta-analysis support
Why it may be relevant
If physical pain is limiting your movement but high-impact exercise feels out of reach, Tai Chi offers a low-intensity option backed by a meta-analysis of randomized trials showing pain relief across several chronic pain conditions.
This slow, flowing practice combines gentle movement with breath awareness, traditionally used to ease joint pain and improve balance.
Dose or use Practice 2–3 times a week for about 20–45 minutes, ideally starting with a beginner class or a guided video and progressing gently.
Key study Meta-analysis (2016, PMID 27125299): Tai Chi for Chronic Pain Conditions: A Systematic Review and Meta-analysis of Randomized Controlled Trials — 18 RCTs showing meaningful reductions in chronic pain from osteoarthritis, low back pain, and osteoporosis, with benefits emerging after roughly 5 or more weeks of regular practice.
EvidenceSupported by controlled trialsTime to resultsTypically 8–12 weeks
Caution: Choose a beginner class and inform the instructor of any balance or joint issues.
If your body hurts and hard exercise feels out of reach, yoga blends gentle movement, stretching, and breathing into a low-impact practice you can scale to your own ability.
Combining slow movement with breath awareness can ease stiffness, build gentle strength, and calm the stress that often amplifies pain.
Dose or use Start with a beginner or gentle/restorative class 2–3 times a week; move within a comfortable range and skip any pose that sharpens pain.
Key study Systematic review (2017, PMID 28076926): Yoga treatment for chronic non-specific low back pain — a Cochrane review of 12 randomized trials (1,080 participants) finding small to moderate improvements in back-related function and slightly less pain versus non-exercise controls; benefits were modest, and it is uncertain whether yoga outperforms other exercise.
EvidenceSupported by controlled trials · Centuries of traditional useTime to resultsTypically 6–12 weeks of regular practiceTraditional useLong-standing traditional staple
Caution: Tell the instructor about your pain and any injuries, avoid forcing poses, and choose gentle styles if you have joint or disc problems.
If you want something gentle to do on your own, self-hypnosis is a learnable skill: randomized trials of hypnosis and self-hypnosis, pooled in a meta-analysis, suggest a moderate reduction in chronic musculoskeletal and nerve pain.
Self-hypnosis uses focused relaxation and suggestion to shift your mind's relationship with pain sensations.
Dose or use Learn from a trained hypnotherapist or a validated audio program, then practice on your own for about 10–20 minutes daily.
Key study Meta-analysis (2022, PMID 35192910): Hypnosis to manage musculoskeletal and neuropathic chronic pain — 9 randomized trials (530 participants) of hypnosis and/or self-hypnosis showing moderate reductions in pain intensity and interference, with larger effects at 8 or more sessions; most programs teach the skill with a practitioner before independent home practice.
EvidenceSupported by smaller clinical studiesTime to resultsTypically 4–8 weeks of regular practice
Caution: Learn from a trained hypnotherapist or validated program before practicing independently.
Evidence grade not assigned · Traditional use long-standing
Back-of-knee point for low back pain relief
Why it may be relevant
If your pain is physical and centered in your lower back, BL40 behind the knee is a traditional go-to acupressure point for back pain and sciatica.
Called the 'Command Point of the Back' in Traditional Chinese Medicine, pressing it is used to ease lower-back and leg pain and loosen stiffness.
Dose or use With the knee slightly bent, press the center of the crease behind the knee for 1–2 minutes; repeat on both legs.
Key study A traditional acupressure point for lower back pain and sciatica; offered here as a traditional, ungraded self-care tool rather than a trial-backed treatment.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften felt during or shortly after pressing; effects are usually temporaryTraditional useLong-standing traditional staple
Caution: Use gentle pressure and avoid this point if you have varicose veins, clots, or an injury behind the knee. Stop if pain increases.
–
Pressure point
LI4 (Hegu) - Large Intestine 4
Evidence grade not assigned · Traditional use long-standing
A self-press point traditionally used for pain
Why it may be relevant
If you want something to do on your own, LI4 is a classic self-applied acupressure point you can press between the thumb and index finger whenever pain flares.
Known in Traditional Chinese Medicine as a 'master point' for pain relief, pressing it is thought to prompt the body's own pain-dampening response.
Dose or use Press the fleshy web between thumb and index finger firmly for 1–2 minutes while breathing slowly; repeat on both hands as needed.
Key study Used in Traditional Chinese Medicine as a self-applied point for pain relief; offered here as a traditional, ungraded self-care tool rather than a trial-backed treatment.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsOften felt during or shortly after pressing; effects are usually temporaryTraditional useLong-standing traditional staple
Caution: Avoid firm stimulation of LI4 during pregnancy, as it is traditionally avoided then, and skip it over broken or injured skin.
What does your chronic pain look like day to day?
It's all-over aching, cramps, or muscle tension
–
Nutrient gap worth checking
Magnesium Deficiency
Evidence grade not assigned · Traditional use long-standing
Low magnesium can drive cramps and muscle pain
Why it may be relevant
If your pain includes muscle cramps, spasms, or tension, low magnesium is a cheap, correctable factor worth ruling out — it is linked to muscular and fibromyalgia-type pain.
If you are genuinely low, restoring magnesium supports normal muscle and nerve function and can ease cramping. This corrects a shortfall rather than treating pain directly.
Dose or use Ask your provider about checking your status; magnesium-rich foods and modest supplementation can correct a shortfall.
Key study Magnesium status is linked to muscle cramps and muscular pain; this is a root-cause check, not a treatment claim — ask your provider about testing.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; typically a few weeks after a shortfall is correctedTraditional useLong-standing traditional staple
Caution: High-dose magnesium can cause diarrhea and is risky if you have kidney problems — check with your provider first.
–
Nutrient gap worth checking
Vitamin D Deficiency
Evidence grade not assigned · Traditional use long-standing
Low vitamin D can cause bone and muscle pain
Why it may be relevant
If your body aches diffusely, low vitamin D is a common, correctable contributor — a shortfall can show up as bone pain and muscle weakness.
Correcting a genuine vitamin D shortfall can ease the bone and muscle aching it causes. This is about fixing a root-cause gap, not treating chronic pain directly.
Dose or use Ask your provider for a blood test, and supplement only to correct a confirmed low level.
Key study Low vitamin D is a recognized, testable contributor to musculoskeletal pain; this is a root-cause check, not a treatment claim — ask your provider to test your level.
EvidenceCenturies of traditional use · Human evidence not yet assessedTime to resultsVaries; typically weeks to a few months after a confirmed deficiency is correctedTraditional useLong-standing traditional staple
Caution: Don't take high doses blindly — too much vitamin D can raise blood calcium to harmful levels. Confirm low status first.
Evidence grades describe the strength of published research for Chronic Pain, not a promise of results. A higher grade is not a personal recommendation. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.
Related pressure points
Hands-on options you can try yourself.
Acupressure is a comfort measure, not a treatment for Chronic Pain itself. Each page shows where the point is and how to press it.
We track 8 natural options for Chronic Pain — what each is typically used for, usual dose, cautions, and the study behind the ones with real trial data.
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