20 drug-free WAYS TO EASE PAIN

Don’t want to pop another pill? These natural remedies can be just as effective at alleviating any niggles

Ten million of us suffer pain daily, which affects our quality of life, says The British Pain Society. But before you head to your medicine cupboard and knock back another couple of tablets to ease that tension headache or aching joints, try these soothing suggestions instead, which may help – from getting frisky and upping your water intake, to treating yourself to chocolate…

1 TAKE VITAMIN C

‘It’s one of the most important nutrients for joint health, as it helps your body make cartilage, which cushions joints,’ says nutritionist Cassandra Burns.

1 GO HOT AND COLD

For backache, physio Tim Allardyce advises alternating between a covered ice pack and a hot-water bottle on the painful area. ‘Keep switching every five minutes until the pain stops,’ he says.

3 BE MINDFUL

People who say pain is in the mind may be on to something. Nikki Harman, aka The

Mindful Nurse, says, ‘Imagine your pain as something physical – it might be a cartoon character, a shape or colour. As you breathe, visualise something destroying that image.’

4 SAY YES TO SEX!

Sex can be more effective than painkillers. According to neurologists from the University of Münster, more than half of migraine sufferers say their symptoms improve after it, while one in five experiences complete relief after getting frisky.

5 STRETCH

Yoga moves ease back pain. A University of Pennsylvania study found it helps alleviate joint aches in arthritis

sufferers.

6 HAVE A MAGNESIUM SOAK

A warm bath can help relieve tension and cramping. It floods sore muscles with oxygen, eliminating ‘ouch’-inducing chemicals. Add a handful of BetterYou Magnesium Flakes, £9.99 for 1,000g, Holland & Barrett, for a muscle-relaxing boost. ‘The mineral activates the parasympathetic nervous system, which promotes feelings of calm and relaxation,’ says nutritionist Kim Pearson.

7 BREATHE OUT

‘Breathing techniques can calm your nervous system and reduce muscular tension,’ says osteopath Sam Maddock. Breathe in through your nose for four seconds. Pause for one second. Breathe out slowly for six seconds to calm your body.

8 HEAT UP

Made from neoprene, the Pill hot-water bottle stays hot for five hours, £36.13, connox.co.uk

9 ROLL WITH IT

Neck pain? Try this tennis ball trick. Stand against a wall, place the ball behind your neck and move it around the painful area. The pressure increases blood flow, bringing more oxygen and nutrients to aid repair.

10 HEAL WITH HERBS

Some research suggests that feverfew may reduce the severity of migraine headaches. Try MigraHerb Migraine Relief Capsules, £8.16 for 30 capsules, schwabepharma.co.uk

11 MAKE A SPICY BREW

Drinking ginger and turmeric tea daily could help ease aches. Ginger is thought to be just as effective as ibuprofen for pain relief* of some conditions, including osteoarthritis in the knee, and doesn’t have the side effects that ibuprofen can bring, such as stomach ulcers and heartburn. Meanwhile, turmeric provides anti-inflammatory properties. For a tea, mix one cup of boiling water with ½tsp ground ginger and ½tsp ground turmeric. Simmer for 10-15 minutes and strain.

12 ADJUST YOUR SLEEPING POSITION

A side sleeper? Place a pillow between your knees to prevent your lower spine twisting. Back sleepers should place a pillow under their knees and a small rolled-up towel under the small of their back, while front sleepers should reduce strain by placing a pillow under their pelvis and lower abdomen.

13 CHIN DOWN

Got a headache? ‘Sit up, put your hands behind your head and drop your chin to your chest,’ says physiotherapist Sammy Margo. ‘Press down for a minute, turn to the right and hold for another minute. Return to the centre and repeat on the left.’

14 GET TO THE POINT

‘Acupuncture can give long-term pain relief by stimulating different points on the body,’ says acupuncturist Maureen Cromey. To find a registered practitioner, visit acupuncture.org.uk

15 GOOD VIBRATIONS

A TENS machine** uses electrical pulses to interrupt pain signals in your brain and stimulate your body’s production of natural painkilling endorphins. It’s great for arthritis and nerve pain. Try LloydsPharmacy TENS Dual Channel Digital Pain Reliever, £22.99.

16 RUB IT IN

‘Rubbing stimulates nerves that block pain messages,’ explains Dr Sarah Brewer. ‘Menthol or capsicum in gels give low-level nerve-end stimulation, so they become less sensitive

and pain subsides.’

17 HAVE A CHUCKLE

‘Laughter can lower cortisol and trigger endorphins, the body’s natural feel-good chemicals,’ says Rebecca Kelly from Haelan Therapy. ‘Laughter can’t take away the pain, but it can detract from its intensity.’

18 DRINK MORE WATER

Healthy spinal discs – which ‘cushion’ the vertebrae and act as shock absorbers – contain about 80% water. During the day, as gravity affects your spine, water is squeezed out of the discs, leading to back pain. Aim for two litres of water daily to stay hydrated.

19 BEWARE OF NIGHTSHADES

Tomatoes, aubergines and peppers may increase pain in some people, as they contain the chemical alkaloid solanine. If you’re suffering, eliminate these from your diet for two weeks to see if you’re sensitive. If your pain reduces, start eating them gradually again and see if your pain increases. If not, continue eating them as normal.

20 NIBBLE ON CHOCOLATE

This crowd-pleaser is also a pain reliever. ‘The joy factor comes from its uplifting, dopamine-boosting properties,’ says Dr Dougall McCorry. Stick to quality dark chocolate (in moderation), as it contains fibre, iron, magnesium, copper, manganese and other minerals.