Sep 29, 2025
While over-the-counter painkillers can often help ease pain, these may not be the right option for every case. Explore these other drug-free alternatives for pain relief.
Pain relief comes in many forms. For some, the first instinct is to reach for something simple and on hand. Over-the-counter (OTC) pain relievers are often the first thing that comes to mind. They're widely available, inexpensive, and tend to work quickly. This makes them an easy choice when pain strikes.
Used now and then, and in the correct dose, these meds can be safe and good for a broad range of ailments. Still, it's good to remember that even these everyday OTCs can have risks.
While these meds can help, some can upset your stomach or hurt your liver. Others might raise your chances of a heart attack or stroke. The risks depend on the type of medicine, how much you take, how often you take it, and your overall health. OTC pain relievers can also cause problems if they don’t mix well with other medicines you’re taking.
So, if you’re looking for pain relief options for minor aches and pains other than taking pills, here are some other ideas to consider:
Cold therapy can help lessen pain and swelling by slowing blood flow. It’s good for sprains and strains. Wrap a protective layer, such as a towel, around an ice pack, a bag of crushed ice, or even a bag of frozen peas. Place the pack on the sore area for 10 to 15 minutes at a time. You can repeat this 4 to 8 times a day.
Heat therapy can help relax muscles, increase range of motion, and ease pain. Place the heating pad on the sore area for 15 minutes at a time, 2 to 3 times a day. Switching between hot and cold therapy may bring added relief. But it's recommended that you only use cold therapy for the first 2 to 3 days. At that point it's safe to use heat therapy alternated with cold therapy.
Massage can help release tight muscles and ease soreness. It may also help the range of motion in joints. Massage helps improve flexibility and reduce stiffness. It increases blood flow to the area. This aids in healing and reducing inflammation. Mentally, it can ease stress and anxiety, improve mood, and enhance sleep quality. Also, massage can ease pain signals to and from the brain.
If pain continues to linger, you may need to take further steps in your pain control. In that case, it’s important that you talk with your health care provider. Ask your provider about drug-free pain treatment options. There are options that don’t involve taking meds. However, keep in mind that some of these treatments may require a referral from your PCP. You’ll also want to find out if your health insurance plan covers these treatments.
Physical therapy (PT) is one of the top options for treating low back pain, sports injuries, neck rehab, or other painful conditions. A PT is a licensed healthcare professional who will evaluate your strength, mobility, and physical function. Since each patient's needs are unique, a PT will then create a personalized plan of care that best suits you. This may include specific exercises and/or manual therapy, as well as providing education to help prevent future injury. A PT will often work in collaboration with other members of your healthcare team. The ultimate goal is to help improve function to allow you to do all of the activities you want and need to do at a high level.
Chiropractic. Chiropractic is a treatment where a licensed chiropractor uses their hands or special tools to move joints in your body. This is also called spinal or joint manipulation. It can help ease pain, help your body’s alignment, and improve how your body works. In addition, they provide soft-tissue therapy to relax tight muscles and provide exercises and stretches to keep joints stable and moving well. A chiropractor can help resolve pain in the lower back, neck, and pain from headaches.
Acupuncture is a widely used healing method for pain. An acupuncturist puts very thin needles into your skin at given points. These needles help steady your body's energy, called qi (pronounced “chee”), and releases your body's natural pain killers. Acupuncture can help treat pain in the back, neck, arms, and legs.
Pain is a complex experience. Everyone feels it differently, so there’s no one-size-fits-all pathway when it comes to treating it. But if you are looking to find alternative treatments for pain besides taking meds, be sure to let your doctor know your wishes. They can help you put together a pain management plan that’s right for you.
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References
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Cleveland Clinic. (2018, December 4). Chiropractic Adjustment: What is it, Treatment, Benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/21033-chiropractic-adjustment
Cleveland Clinic. (2022). Psychotherapy: What It Is, Why It Is Done & Types. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/23445-psychotherapy
Cleveland Clinic. (2023, May 16). How Does Acupuncture Work? What Is Acupuncture? Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/4767-acupuncture
Cleveland Clinic. (2023, May 17). Acupuncture: What to know. https://my.clevelandclinic.org/health/treatments/4767-acupuncture
Cleveland Clinic. (2024, March 7). What Are the Types of Physical Therapy? Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/physical-therapy
Flynn D. M. (2020). Chronic Musculoskeletal Pain: Nonpharmacologic, Noninvasive Treatments. American Family Physician, 102(8), 465–477.
Godman, H. (2024, April 1). Pill-free pain treatments that won’t break the bank. Harvard Health. https://www.health.harvard.edu/pain/pill-free-pain-treatments-that-wont-break-the-bank
Huang, Y.-M., Wang, Y.-H., Chan, H.-Y., Chen, L.-J., Hsieh, L.-L., Lee, P.-I., & Ho, Y.-F. (2022). Engaging consumers in wise use of over-the-counter medications in Taiwan: Development and evaluation of a structured medication counseling approach. Patient Education and Counseling, 105(4), 942–948. https://doi.org/10.1016/j.pec.2021.08.009
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This article was written by Kimberley Reynolds, edited by Jason Nielsen, and clinically reviewed by Justine Greene, MD, MSTOM, on June 16, 2025.
