How to Deal with Chronic Aches and Pains in the Body

Chronic aches and pains are something I’ve learned to manage firsthand through over a decade as a professional athlete pushing my body to its physical limits season after season.

Years on the basketball court have taught me how lingering muscle soreness, joint stiffness, and old injuries can accumulate into daily discomfort if left unchecked.

While painkillers like ibuprofen or acetaminophen can offer fast relief, living with chronic aches and pains safely and sustainably requires more than a pill.

Managing chronic pain demands understanding the body’s signals and supporting healing naturally whenever possible.

Evidence-based complementary therapies, mindful recovery habits, and targeted self-care have provided relief for chronic and acute pain, and allowed me to keep performing at a high level while minimizing dependency on pharmaceuticals.

Drawing from my experience as both an athlete and a nutrition educator, this guide explores practical, natural ways to reduce chronic aches and pains so you can stay active and comfortable every day.

What Causes Chronic Aches and Pains?

Understanding the underlying causes of chronic aches and pains is the first step toward achieving lasting relief.

Unlike acute discomfort, which typically arises from a clear injury or short-term illness, chronic aches and pains often stem from persistent inflammation, joint degeneration, repetitive stress, or underlying medical conditions such as arthritis and fibromyalgia (CDC, 2020).

Muscle imbalances, poor posture, and prolonged sedentary lifestyles also contribute to chronic aches and pains by putting excess strain on specific muscles and joints over time.

Stress and mental health factors can worsen these sensations, too, as elevated stress hormones may heighten pain perception and cause muscle tension to linger (National Institute of Neurological Disorders and Stroke, 2022).

Age-related wear and tear, old sports injuries that never fully healed, or autoimmune disorders can all turn simple everyday discomfort into chronic aches and pains that disrupt quality of life.

That’s why identifying root causes, whether mechanical, inflammatory, or stress-related, is vital for building an effective long-term plan to manage chronic aches and pains naturally and safely.

Top 5 Natural Pain Relief Therapies for Chronic Aches and Pains

Over the years, I have learned through my own battles with chronic aches and pains that the body responds best when we respect it, listen to its signals, and use therapies that work with its natural healing systems.

Similar to myself, research indicates that many people are turning to safe, evidence-supported methods for pain relief that do not rely solely on over-the-counter medications.

Here are five time-tested options that can help manage chronic aches and pains safely and effectively.

Acupuncture

Acupuncture involves the insertion of fine needles at specific points in the body to stimulate nerves and encourage the body’s natural healing response.

Research shows it can reduce the intensity of chronic aches and pains, particularly in the lower back, neck, and joints (Sherman & Coeytaux, 2010).

Acupuncture is also often used to help people with cancer manage persistent pain more comfortably.

Most people tolerate acupuncture well and typically report only minor discomfort when the needles are inserted by a skilled practitioner.

Massage Therapy

Massage has remained a trusted recovery tool for centuries for good reason.

By working into tight muscles and soft tissues, massage promotes circulation, encourages the release of endorphins, and eases pain related to muscle soreness and joint stiffness.

Massage can also improve mobility and help the body recover faster after physical activity.

I utilize self-massage tools, such as massage guns and foam rollers, in conjunction with professional massage treatments as part of my daily routine to manage muscle stress and stay game-ready.

Mobility Exercises

Mobility training is one of the most overlooked tools for easing chronic aches and pains.

Unlike static stretching alone, mobility exercises help restore proper joint movement and muscle function, allowing the body to move more freely and without discomfort.

Consistently working on mobility helps reduce stiffness, supports healthy posture, and lowers the chances of overuse injuries that can contribute to everyday pain.

Targeted mobility work is a staple in physical therapy because it addresses the root of restricted movement and muscle imbalances that often cause chronic aches and pains.

Even if you don’t have access to a physical therapist, incorporating guided mobility routines at home can make a noticeable difference.

Personally, I use the Team Beachbody BODi App to follow structured mobility workouts when I need to stay loose and pain-free between games or heavy training blocks.

Guided programs like these help you focus on gentle, progressive movements that restore range of motion and keep the body resilient.

Whether you choose a structured plan or design your own daily routine, mobility exercises are a simple way to keep chronic aches and pains from becoming part of everyday life.

Gentle Stretching

Daily stiffness from stress, heavy training, or too much sitting is something I know well from long seasons on the road and in the gym.

Simple stretches can release muscle tension, improve circulation, and reduce the need for muscle relaxants.

For those new to stretching, focus on gentle, targeted stretches for tight areas.

Movements like the Child’s Pose, knee-to-chest stretches, and Piriformis stretches can help loosen and strengthen the lower back.

Adding calf and hamstring stretches can also help reduce leg cramps and keep the whole body moving freely.

It is a simple, gentle way of improving your body and helping reduce chronic aches and pains.

Mindfulness Meditation

Mindfulness meditation teaches the brain to respond differently to pain signals.

Research supports meditation as a reliable option for managing chronic aches and pains without the risks that come with painkillers (Zeidan & Vago, 2016).

By building mental awareness and calm, meditation lowers the brain’s sensitivity to pain and can also ease stress and mild depression, which often show up alongside persistent pain.

Many people find that adding even a few minutes of mindfulness to their day brings steady improvements for both physical and emotional well-being.

Final Thoughts: Additional Keys for Managing Chronic Aches and Pains

Choosing safe, natural methods for chronic aches and pains helps you move beyond quick fixes and become an active partner in your own healing process.

Simple daily practices, such as mobility exercises, mindful stretching, or guided meditation, do not just manage discomfort; they build long-term resilience and help prevent minor aches from developing into something more severe.

Still, it is important to know what to do when chronic pain becomes too much.

If your pain starts to interfere with sleep, daily tasks, or mental well-being, it may be time to speak with a qualified healthcare provider.

Physical therapists, pain specialists, or other trusted professionals can help you identify the root cause and develop a personalized plan that combines natural strategies with medical support when needed.

Stay patient and consistent when using complementary approaches.

Unlike painkillers that can mask discomfort quickly but wear off just as fast, natural therapies often work gradually by supporting your body’s natural repair systems.

Over time, that steady progress is what keeps chronic aches and pains from taking control of your life.