25% of adults needlessly suffer chronic pain. My 50 years of researching and treating chronic pain shows how to relieve this! 

The key? Understanding that pain is part of our body's monitoring system, which lets us know that something needs attention. Think of it as being like the oil light on your car’s dashboard. If you put oil in the car, the oil light goes out. Similarly, if you give your body what it needs, the pain goes away. 

Natural options shine at doing this! These fall into 4 main categories: 

  • Biochemistry, including herbals, nutritional support and even medications. This is the focus of today’s article.  
  • Structural, such as Chiropractic, Massage, Osteopathy, etc. 
  • Biophysics, such as  Acupuncture, Chakra, Reiki, and Frequency Specific Microcurrent 
  • Mind-body, focused on learning to feel and then let go of feelings. Knowing and being comfortable asking for the support you need, while also setting clear boundaries. A simple tip for the latter? The only reason that you need to say no, is that something feels bad  to you. No other justification is needed! 

4 Key Areas Need to Be Addressed for Pain Relief 

When pain has become chronic, usually all 4 of these are present and need treatment: 

  1. Muscle pain. Muscle shortening is important in most kinds of chronic pain, and its major cause is low energy in the muscles. This causes the muscles to get stuck in the shortened position, causing pain. Sound counterintuitive? Think of how your muscles feel after a heavy work out. They feel tight, not loose. Putting energy in the tight muscles causes them to release, as we see with heating pads. Simple nutritional support (for example, magnesium and high dose B vitamins) can also powerfully increase muscle energy. It can be that simple! 
  1. Inflammation. Inflammation is a healthy part of our body's immune system. Sadly, it is on overdrive because of the standard American diet (SAD). Especially diets high in sugar and white flour and low in omega 3s. Natural medicine is excellent at balancing inflammation. My favorite? Curamin by Terry Naturally. This mix of four herbs and nutrients powerfully balances inflammation and is a pain relief miracle! 

  1. Nerve pain. Common causes include diabetic neuropathy, shingles, and nutritional deficiencies. Start healing with lipoic acid 300 mg twice a day, and nutritional support with a multivitamin containing at least 200 mg of magnesium and 250 mcg of B12. CAUTION: Do not take supplements totaling over 45 mg of vitamin B6 (pyridoxine) total daily as that can worsen nerve pain. This risk may be decreased by taking it in the P5P (pyridoxal-5-phosphate) form. 

  1. Central sensitization or “Brain pain.” When pain becomes chronic, it triggers inflammation in the brain called microglial activation. This causes the pain elsewhere to persist and amplify, even when the initial underlying triggers are addressed. Once pain has been present for six weeks, you can presume that this process is also in play.  

This article is focused on turning off brain pain. 

My newest book, Pain Relief - in 4 Simple Steps addresses all four of the above issues and much more. It also individually looks at how to address each of the most common pain types.  

Let’s do a deeper dive on how to turn off brain pain 

Turning Off the Brain Pain Usually Present in Chronic Pain  

Why Brain Inflammation Matters 

In recent years scientists have discovered that many chronic health conditions share a common driver: inflammation in the brain. These are especially important in conditions which send people to holistic practitioners. Conditions include chronic Lyme and other infections, fibromyalgia and chronic fatigue, Mast Cell Activation Syndrome (MCAS), as well as chronic pain. 

This brain inflammation is driven by specialized immune cells called microglia. Microglia act as the brain’s gardeners. They patrol the nervous system, clear debris, fight infections, and help repair injured tissue. 

Under healthy conditions, these microglial “gardeners” are mild mannered. They quietly feed and tend to brain cells. 

But sometimes microglial become overactivated. This can happen after: 

  • Viral and other infections- Such as Chronic Lyme, Long COVID and Epstein-Barr Virus (EBV) reactivation 
  • Physical injury- e.g.: TBI 
  • Severe chronic stress  
  • Chronic autoimmune inflammation in the body (e.g.: MS and Lupus)
  • Toxin exposure and MCAS 

Once activated, microglia release many inflammatory chemicals that can affect nerve signaling, energy production, and brain communication. The most helpful treatments often work by calming several of these pathways at once. 

Researchers now believe that excessive microglial activation may contribute to symptoms seen in conditions such as: 

  • Chronic fatigue syndrome
  • Long-lasting post-viral illness
  • Fibromyalgia 
  • Chronic pain disorders
  • Brain fog
  • Depression 

Fortunately, a rapidly growing body of research suggests that microglial activation can often be calmed or “reset.” 

How to Calm Microglial Activation/brain inflammation 

Below are the approaches that currently have the best combination of: 

  • effectiveness
  • safety
  • accessibility
  • affordability 
They are listed roughly in order of clinical usefulness. 

1. Palmitoylethanolamide (PEA) 

PEA is a naturally occurring fatty molecule produced by the body to regulate inflammation. It helps stabilize immune cells in the brain and reduces inflammatory signaling. Many clinicians consider it one of the most promising compounds for calming neuroinflammation. 

Typical dosing: 600–1200 mg daily. For severe conditions, such as chronic pain, higher dosing of 1,200 mg daily for one month followed by 1,200 mg two times day for two months gives a fair therapeutic trial and may accelerate recovery 

Time to benefit: 4–12 weeks 

Why it stands out 

  • Excellent safety profile
  • Targets multiple inflammatory pathways
  • Widely available as a supplement 

The key problem is poor absorption. Because of this, I recommend one that contains natural Gammasorb to improve absorption. I use PEA Healthy Inflammation Response by EuroMedica or others shown to have high absorption. 

2. Omega-3 Fatty Acids (Fish Oil) 

Omega-3 fats help the body produce PGE3, which actively decreases inflammation. These compounds help shift immune cells from an inflammatory state into a repair mode. 

Typical dosing: 2,000–40,00 mg combined EPA + DHA daily 

A simper alternative? I use one with vectorized phospholipid forms of omega 3s. This allows 1-2 caps a day to replace 7-14 large fish oil caps. I use Vectomega. 

Time to benefit: 4–8 weeks 

 3. Low-Dose Naltrexone 

At very low doses, this medication works differently than when used in addiction treatment. It helps regulate immune signaling and can reduce overactivation of microglia. Many holistic clinicians use it for chronic pain, autoimmune illness, and post-viral conditions. 
Typical dosing: 1.5–4.5 mg at bedtime 

Time to benefit: 8 weeks 

Advantages: 

  • Inexpensive generic medication
  • Generally safe and well tolerated though may need to start with very tiny doses and move up slowly. 

Good general articles are available for the public on use of LDN and how to titrate dosing.  

4. Curcumin 

Curcumin is a compound found in turmeric. It helps turn down inflammatory signaling inside cells. 
It also supports antioxidant defenses in the brain. 

Typical dosing: 500–1500 mg daily of an enhanced-absorption formulation (e.g. CuraMed) 

Time to benefit: 4–8 weeks 

Additional benefits:

  • Marked pain relief 
  • Decrease of overall inflammation 

5. Melatonin 

Melatonin is best known as a sleep hormone, but it also strongly regulates immune signaling in the brain. 
It can reduce activation of inflammatory pathways and protect mitochondria. 

Typical dosing: 3–10 mg at bedtime 

Time to benefit: 2–4 weeks 

Additional benefits:

  • Improves sleep, which itself reduces brain inflammation and pain. 

6. Regular Moderate Exercise 

Exercise is one of the most powerful natural regulators of inflammation. 
During activity, muscles release molecules that signal the brain to reduce inflammatory activity. 

Recommended approach: 20–40 minutes most days of the week at moderate intensity 

Time to benefit: 3–6 weeks 

7. Good Sleep 

Deep sleep is when the brain clears inflammatory by-products and resets immune signaling. 
Improving sleep quality alone can significantly reduce neuroinflammation. 

Key strategies:

  • Consistent sleep schedule 
  • Darkness at night (an eye mask can help sleep quality)
  • Reducing evening screen exposure (or switch away from blue to “warmer” night light settings- present in the Kindle and many cell phones)  

Putting It All Together to Support Pain Relief

A practical starting strategy often includes: 
  • Palmitoylethanolamide 
  • Low-dose naltrexone  
  • High absorption Curcumin 
  • Omega 3s 
  • Melatonin (if sleep is poor) 
  • Lifestyle factors such as exercise and sleep remain key as well. 

The benefits for relieving any kind of chronic pain can be dramatic! Give it two to three months to work, though it can be much quicker. 

For an easy approach to pain relief, I invite you to read my newest book Pain Relief- in 4 Simple Steps.