If you are living with pain on a regular basis, then these 5 pain relief tips can make it easier for you and your care team to manage the pain, which is likely the result of something more complex and “deeper.”  It’s important to comply with your doctor’s care plan; however, you are not always with your doctor, and the choices you make about what to eat and drink, how active you are, and how much sleep you get also matter for chronic pain reduction. There are many ways you can manage pain better outside the doctor’s office.

So, let’s review some pain relief tips that can begin helping today!

Pain Relief Tips

Tip 1: Be A Self-Advocate!

Be an active member of your healthcare team before requesting an appointment with a doctor. In fact, it is your responsibility (and privilege) to lead it! (1) To advocate, educate and inform yourself is key to keeping pain down and progress up.

The best way to eliminate living with pain is to be inquisitive. Always feel comfortable asking your care team questions, giving them the opportunity to expand on their diagnosis or treatment plan for your chronic pain.

Action Step:

Tips for Pain Relief - Self Advocate

If you’re living with pain, be a self-advocate and ask questions.

Make a list of questions for your doctor before your next appointment, and then ask the doctor for their best pain relief tips. Make sure you understand the answers and instructions before leaving the office.

Tip 2: Choose Nutritious Foods!

Our society is filled with convenient, fast, and cheap food choices that provide very little nutrition for those living with pain. The typical American diet has far too much:

  • Pesticides, herbicides, antibiotics, and hormones
  • Deep fried foods
  • Refined sugar
  • Refined salt
  • Refined flour
  • Saturated fats

What you eat determines the amount of nutrients your body has to work with to reduce swelling and heal itself from developing a disease. This is one of the most critical pain relief tips, especially for the most common type, lower back pain.

Action Step:

Tips for Pain Relief - Eat Healthy

Eat more water-rich foods to help chronic pain.

Start eating water-rich foods that are either organic or whole (meaning fresh and not processed) instead of deep-fried fast foods. Consider green leafy vegetables as they are some of the healthiest food sources known.

Tip 3: Drink Plenty Of Water!

Our brains tell us we are thirsty because we need water! Americans love drinking lattes, cappuccinos, energy drinks, soda pop, alcoholic beverages, and literally hundreds of other products that are not typically healthy choices. The brain does not signal us to drink Red Bull, Starbucks, or Budweiser. Alcohol and caffeine can actually deter pain relief.

Action Step:

Tips for Pain Relief - Drink More Water

Stay hydrated to help relieve pain.

Increase your intake of water. Drink an 8-ounce glass upon waking, and then 2-3 more glasses throughout the day, every day.

Tip 4: Get Daily Exercise! (One of the most important pain relief tips)

Many people simply do not get enough exercise. However, without it, your body cannot detoxify, circulate, heal, grow, or manage pain effectively. Thousands of research studies have shown the diverse importance of regular exercise for maintaining health and good posture.  Therefore, it’s important not to ignore this pain relief tip.

Action Step:

Tips for Pain Relief - Stay Active

Staying active can help boost health and relieve pain.

Try to exercise at least 20 minutes every day to the point where you are perspiring. A brisk walk, a short jog, some intense gardening, playing with the dog… all can give you the movement you need to stay healthy.

Tip 5: Keep Good Sleep Hygiene!

The University of Minnesota claims that “sleep is crucial.” The Harvard Business Review states that it is “more important than food.” (2) With that said, it’s obvious that your health, including pain relief, would vary depending on how well you sleep. Developing good sleep hygiene is like brushing your teeth: only brush the ones you want to keep. This can translate into ensuring you have 7-9 hours a night if you want to feel the benefits.

Action Step:

Tips for Pain Relief - Sleep

Sleep is required for healthy living. Keep good sleep hygiene to help prevent pain.

Research ways to help you fall asleep and stay asleep. Pay particular attention to our tips for pain relief because chronic pain is a deterrent to sound sleep. Stick with a pain management routine that promotes a good night’s sleep.

The tips for pain relief above are just a few of many that work. Living with pain does not have to be a life sentence. Take action to end living with pain today!


(1) Healthfinder – Take Charge of Your Health Care

(2) The University of Minnesota – Four Things You Should Know about Getting Healthier

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