If you’re dealing with pain in your back, joints, or muscles, also known as musculoskeletal pain, you’re not alone. This kind of pain can be caused by lifestyle choices, genetics, or a combination of both. Because everyone experiences pain differently, treatments should be personalized based on factors like inflammation levels, other health conditions, and current medications.
As a physical medicine and rehabilitation (PM&R) specialist, I find creating personalized treatment plans both rewarding and challenging. There are many pain relief options, including natural remedies, medications, and procedures, but not every treatment works the same for every person.
In the U.S., musculoskeletal pain management is evolving to include more Eastern and Ayurvedic medicine, which emphasize natural treatments using exercise, diet, and herbal remedies. These approaches can complement Western medicine, which often relies on medication and surgery.
The Role of Supplements in Pain Management
While anti-inflammatory drugs like ibuprofen or naproxen can help with short-term pain, long-term use may lead to kidney or gastrointestinal issues. Some natural supplements offer relief with fewer side effects, but not all are equally effective or safe for everyone.
Complementary medicine is becoming more popular, with Americans spending over $30 billion annually on health products and treatments outside of traditional medicine. However, the FDA does not regulate all supplements, making it tricky to determine their quality and effectiveness.
As a PM&R specialist, my goal is to help patients find treatments that ease pain without adding health risks. Below are seven natural supplements that have helped many of my patients manage musculoskeletal pain.
Safety First: Before You Try Supplements
Before adding any supplement to your routine, consult your doctor to ensure it won’t interfere with your medications or existing health conditions.
It’s also important to research effectiveness and safety. While there’s less research on natural remedies compared to pharmaceuticals, studies funded by the National Center for Complementary and Integrative Health (NCCIH) are growing. You can check their website or mobile app for unbiased, research-based information on herbal products.
Remember, what works for someone else may not work for you. Some supplements can work well alongside treatments like surgery or acupuncture, but mixing multiple supplements or combining them with anti-inflammatory drugs can make it difficult to determine which one is actually helping.
Natural Supplements to Consider
- Turmeric
Turmeric, a plant in the ginger family, is widely used in South Asian cuisine. Its active ingredient, curcumin, has anti-inflammatory properties. To get the best results, take it with fatty oils (like avocado or olive oil) and black pepper, which help absorption. If after 3–6 months you don’t notice a difference, it may be worth trying another option since turmeric supplements can be pricey. - Cherry Juice Extract
The red pigment in cherries comes from anthocyanin, which also has anti-inflammatory effects. Some patients find that drinking a glass of cherry juice daily helps with pain, while others prefer eating cherries or taking supplements. However, due to its high sugar content, cherry juice isn’t recommended for diabetics. - Omega-3 Fatty Acids (Fish Oil)
Omega-3s, found in fish oil, have been studied for their role in reducing joint swelling and pain, especially in rheumatoid arthritis patients. Many people try supplements with little success. Instead, I suggest getting omega-3s from foods like tuna, salmon, sardines, tofu, walnuts, and flaxseeds for better absorption. - Collagen
Collagen, a protein made of amino acids, is commonly used for skin health, but some studies suggest it may also help with joint and muscle pain. Available in capsules, powders, and liquids, it can also be increased naturally by eating protein-rich foods like chicken, fish, eggs, and citrus fruits. Personally, I tried collagen powder for six months and noticed an improvement in my hamstring injury. While more research is needed, it may be worth trying. - Chondroitin and Glucosamine
These two substances, naturally found in cartilage, can decrease as you age. Supplements containing chondroitin and glucosamine have been shown to reduce pain, with chondroitin improving function and glucosamine easing stiffness. Talk to your doctor about which might work best for you. - Boswellia (Indian Frankincense)
Extracted from the bark of the Boswellia tree, this supplement has been shown to reduce pain from osteoarthritis and inflammatory bowel disease. Boswellic acid helps block processes that trigger pain and inflammation in the body. - Cannabidiol (CBD) Oil
Research on CBD oil is still in its early stages, but studies suggest it may help regulate pain, mood, and inflammation. However, the FDA has not approved over-the-counter CBD products for pain relief. If you’re interested, keep an eye on ongoing research and safety reports.
Don’t Overlook Topical Creams
Pain management should involve multiple approaches. Depending on the type and location of your pain, alternating ice and heat, taking medication, or using topical creams may help.
For example, capsaicin cream (made from chili peppers) can significantly reduce joint pain by blocking a pain-signaling chemical in your body. Research shows regular use can reduce pain by 50%. Because creams don’t enter your bloodstream like oral supplements, they may be a safer option for people who experience side effects from pills.
Also Read: What is the Best Over‑the‑Counter Pain Relief Cream for Joint Pain?
Keep Moving: ‘Motion Is Lotion’
One of the best ways to manage musculoskeletal pain is regular movement. When you stop moving, your muscles stiffen, making pain worse. I often say, “motion is lotion” because staying active keeps your joints and muscles healthy by improving blood circulation.
The U.S. Preventive Services Task Force recommends at least 150 minutes of moderate aerobic exercise per week, plus two strength-training sessions. If traditional workouts feel too difficult, consider alternatives like chair yoga or low-impact exercises like Tai Chi or Qigong, which blend movement and meditation to improve posture, breathing, and stress levels.
Before starting any new exercise program, talk to your doctor to ensure it’s safe for you.
