Living with pain can be, well… a real pain. The throbbing agony of a headache, twisted ankle or period cramps can leave us doubled-up on the sofa, too distracted to do anything and feeling miserable. Sure, you can reach for some over-the-counter painkillers for a quick fix, but what if you’ve already maxed out on your dose for the day or you’d rather avoid drugs altogether?

Can you really find temporary relief from searing pain without reaching for the ibuprofen or paracetamol?

“Medication does have a role in helping people deal with pain signals, particularly when the pain is acute and can help with inflammation,” says pain expert Dr Amber Johnston, clinical psychologist and neuropsychologist at Healthy Mind Psychology. “But many medications out there merely mask the pain, and if the pain is chronic or without a clear healing process, this medication can become addictive or ineffective.”

Dr Johnston explains that pain is an important messaging system alerting the brain to a problem (eg ‘remove hand from boiling water’). But inflammation also plays a role in ongoing or chronic pain: “Cortisol is released whenever we need additional energy to deal with stress, and that includes when experiencing pain. We also understand that too much cortisol release can cause increased inflammation in our bodies, which can also send chemical alerts to our brain in the form of pain experiences.

“Natural ways to reduce inflammation – everything from eating well, attempting to get enough sleep, moving our body and managing cortisol – can all play a part, without reaching [straight] for the pills,” she adds. 

It goes without saying that relieving pain is only part of the solution. If pain persists or you’ve picked up a longer-term injury, you should always consult a medical professional for a personalised treatment plan. For milder issues or immediate relief, however, here are seven pain-relieving remedies, as recommended by medical experts.

Freeze pain with the RICE method for sports injuries

Ice is your friend here. Cold therapy has been used in pain management for decades due to its ability to reduce inflammation by decreasing blood flow. But you don’t have to head to your nearest (and often expensive) cyrotherapy chamber to reap the injury-soothing benefits. Dr Vishal Aggarwal, of Healthium Clinics, recommends using the RICE method (rest, ice, compression, elevation) to relieve pain from sprains and strains.

He says: “Rest the area, applying an ice pack for 15-20 minutes every two hours during the first 48 hours to reduce swelling, while using a barrier to prevent direct contact with skin. Compression with a bandage helps control inflammation, but not so tight that blood flow is restricted. Elevation of the injured limb reduces swelling and promotes blood flow.” 

Soothe pain with heat

There’s science behind hugging a hot water bottle when you’re suffering from PMT. Applying heat to an affected area can help reduce pain by promoting blood flow and relaxing the muscles, in turn reducing painful muscle spasms.

If using the RICE method on a swollen injury, Dr Aggarwal recommends applying a heat pack approximately 72 hours afterwards. 

Stimulate pain-relieving acupressure points

This arm of traditional Chinese medicine, based on the concept of ‘qi’ (or energy flow), has been used in pain management for centuries. But if you can’t access an acupuncturist, you can stimulate acupressure points at home with no need for needles.

Acupuncturist Saffron Pretty explains: “An acupuncture point is a bundle of fibres, one of which is usually a nerve. You should press these points firmly with your thumb until they hurt, so you get a response from the nerve and, therefore, the brain.”

She recommends you consult an acupuncturist for the most effective treatment as “points are not just specific to the condition but also the person”. However, as a generic pain reliever, Pretty suggests stimulating what are known as the four gates. “This is an ancient combination of two points – large intestine 4 (LI4 – a point on the hand) and liver 3 (Liv3 –on the foot). They’re often used to manage pain in childbirth and some dentists learn LI4 as it’s also good for toothache. 

“Find LI4 on the top of the hand, on the fleshy mound between the thumb and forefinger, close to the forefinger bone. Liv3 is on the top of the foot, between the tendons of the big toe and second toe.” 

Pretty recommends searching online for a visual guide to pinpoint the exact location.

Rinse with saltwater for mouth-related aches

Ulcers, swollen gums and toothache can often lead to off-the-chart levels of pain. Before you head to the dentist to investigate, temporary pain relief is possible via a basic store cupboard ingredient.

Dr Julia Coelho, dentist at The Door W4, explains: “A saltwater rinse can be extremely effective in treating inflammation, helping to ease pain and reducing the bacteria in the mouth and gums that causes the pain. Rinse with saltwater two to three times a day, especially after meals.” 

You can make a salt mouthwash by dissolving half a teaspoon of salt in a cup of warm water.

Reduce period pain with anti-inflammatory foods

Hannah Alderson, nutritionist, hormone specialist and founder of The Positive Method, says: “Herbs, foods and supplements with anti-inflammatory properties are the way to go.”

However, Alderson adds that managing pain associated with periods and conditions such as endometriosis and PCOS requires a holistic approach involving diet, exercise and stress management: “Shifting your body into a less inflamed state doesn’t happen overnight. A bout of period pain is unlikely to be tamed quickly with one turmeric latte. Patience is key.” 

Alderson’s recommended foods to prioritise:

• Turmeric: “Top of the list due its curcumin content – a molecule famed for its ability to ease swelling and reduce inflammation, as well as support the reduction of free radical damage. Boost its effectiveness by consuming it alongside black pepper.”
• Green tea: “Epigallocatechin-3-gallate (EGCG), one of the major phytochemical components in green tea, is effective in the management of pain through suppression of inflammation and oxidative stress.”
• Clove: “Contains eugenol, which is a natural pain reliever.” Several scientific studies have concluded that clove oil can kill bacteria, reduce inflammation relieve pain. 

Breathwork and meditation can reduce pain

Don’t underestimate the power of relaxation. Researchers at the Pain Rehabilitation Center found that 10 minutes of diaphragmatic breathing three times a day reduced pain when done consistently for at least two weeks.

Dr Johnston believes initiating a relaxation response is a primary way to reduce levels of cortisol in the system, and therefore pain. She says: “Mindfulness practice and deep, regular breathing gives the body the message that it is OK and not under threat, even when the pain signals are continuing.” 

Try these simple breathing exercises to dial down the stress and reduce pain. 

Use distraction techniques to boost endorphins

“Pain signals are naturally trying to alert your attention, but [sometimes these alerts can be] too loud and unnecessary for the situation,” says Dr Johnson. “Use your thoughts to tell your body and brain that you’re overriding these messages, and aim to focus your attention on anything that may bring some interest or pleasure instead.”

Movement, socialising and pleasure-seeking aren’t just about taking your mind off the pain: they can also boost endorphins, the body’s natural painkilling hormone. The word ‘endorphin’ actually derives from the term ‘endogenous morphine’, as it is supposed to mimic the opioid.

Dr Johnston appreciates that it is tempting to stay home alone when in pain but is clear that “it helps to engage with others. Get out and go somewhere that has good memories or brings a feeling of connection.”

Images: Getty