Natural Remedies for Chronic Pain Relief: What the Science Supports

Chronic pain can affect every part of your day from getting out of bed in the morning to falling asleep at night. While medication can provide short-term relief, many Australians are looking for natural pain relief remedies that offer ongoing support without unwanted side effects. Fortunately, research shows that a number of gentle, non-invasive options can make a meaningful difference. In this post, we explore three evidence-based approaches to natural pain relief and how you can easily incorporate them into your daily life.

Heat therapy is one of the most accessible and affordable ways to relieve muscle tension and joint stiffness. Applying heat to affected areas helps improve circulation, relax muscles, and reduce inflammation. A 2017 study published in the Journal of Clinical and Diagnostic Research found that localised heat application significantly decreased pain intensity in participants with chronic lower back pain (JCDR, 2017).

You can use a heat pack, a warm bath, or even a hot water bottle. For targeted, on-the-go relief, the Heat Patches available from Relief Matters offer a mess-free, portable solution. They adhere easily to your lower back, shoulders, or neck, providing hours of steady warmth. Heat therapy is particularly useful before stretching, exercise, or bed.

One of the most effective long-term strategies for chronic pain is movement. When done gently and regularly, stretching and mobility exercises help maintain flexibility, improve posture, and reduce muscular tension. According to the Australian Physiotherapy Association (APA), daily stretching supports joint health and can reduce the intensity and frequency of recurring pain episodes (APA, 2023).

Common problem areas like the lower back, hips, and shoulders often benefit from basic stretches like knee-to-chest, piriformis stretches, or child’s pose. If you're looking for guidance, trusted physiotherapy influencers frequently post simple routines online that can be done from the comfort of your home.

To support your body during these movements, the Adjustable Lumbar Support Belt from Relief Matters offers core stability, particularly during early morning stretches or while doing light activity. It’s a great way to prevent further strain as you rebuild strength and mobility.

Tip: Try setting a daily phone reminder to stand up, stretch, and walk around even five minutes an hour can make a big difference over time.

Chronic pain is more than physical. Stress, anxiety, and poor sleep can all increase the perception of pain and make it harder to manage. That’s where mind-body techniques like breathing exercises, meditation, and progressive muscle relaxation (PMR) come in.

A 2020 review in The Journal of Pain concluded that mindfulness-based interventions are effective at improving pain-related outcomes in individuals with chronic pain, especially when combined with physical strategies like stretching or heat application.

You don’t need to meditate for hours. Just five to ten minutes of focused breathing or a short body-scan meditation can help calm your nervous system and reduce muscle tension. Apps like Headspace and Insight Timer offer free guided options designed specifically for pain and stress.

Tip: Try pairing a 5-minute breathing session with heat therapy or light stretching for a holistic, natural approach to pain management.

Natural pain relief doesn’t have to mean doing it alone or giving up effective strategies. Backed by research and used by healthcare professionals around the world, simple tools like heat, stretching, and breathing can help you take back control of your comfort and movement.

At Relief Matters, we believe pain relief should be practical, gentle, and easy to access. Explore our full collection of pain support tools to find solutions that work with your body, not against it.