The strongest, more natural pain relievers you should know

11 Minute Read

Stress has a way of weaving itself into your daily life, showing up in your body as tight shoulders, restless nights, or even persistent aches and pains. While reaching for medication can provide quick relief, you may be looking for more natural approaches that support long-term balance and wellness. Holistic methods such as hydrotherapy, meditation, massage, and mindful movement can help ease discomfort, calm the nervous system, and bring a greater sense of peace to your routine.

According to the American Institute of Stress, about 77% of people experience stress that impacts their physical health and 73% report it affects their mental health. The Mayo Clinic notes that ongoing stress can lead to headaches, muscle tension, fatigue, anxiety, and even digestive problems. Similarly, the Cleveland Clinic emphasizes that stress isn’t just a feeling—it’s a whole-body experience that triggers the release of cortisol and adrenaline, hormones that, over time, may strain your immune system and contribute to chronic illness.

The good news? You have tools available to manage stress in ways that are more natural, effective, and sustainable. While these approaches don’t replace medical treatments prescribed by your physician, they can complement your overall wellness plan and help you feel more resilient. Read on to learn about stress-relieving activities and methods—including hydrotherapy and infrared sauna use—that can complement your physician’s treatment plan.

Why look for more natural pain relief?

When you’re stressed, your body often responds with muscle tension, inflammation, and even heightened pain sensitivity. Traditional over-the-counter pain medications may dull symptoms, but they don’t address the root causes or provide a sense of calm. More natural methods work differently—they aim to restore balance, support circulation, and reduce stress at its source.

By making these practices part of your daily or weekly routine, you may notice:

Reduced muscle tension
Improved sleep quality
A calmer nervous system
Increased energy and focus
A greater sense of overall well-being

These benefits make more natural pain relief especially powerful if you want to soothe both body and mind.

Hydrotherapy: Relaxation in warm water

One of the most effective ways to manage stress naturally is through hydrotherapy, particularly in a hot tub. Immersing yourself in warm, bubbling water helps relax tight muscles, reduce joint strain, and encourage circulation. The buoyancy of the water takes pressure off your body, while the warmth dilates blood vessels, promoting oxygen flow to sore or stressed areas.

The Cleveland Clinic highlights hydrotherapy as a method that not only relieves pain but also reduces stress hormones and improves sleep. When your body is enveloped in warm water, your parasympathetic nervous system—sometimes called your “rest and digest” mode—activates, easing tension and encouraging relaxation.

Jacuzzi® hot tubs, for instance, are designed with ergonomic seating and targeted jets that mimic the hands of a skilled massage therapist. This combination creates a personalized hydrotherapy experience that can help ease back pain, reduce stiffness, and quiet your mind after a demanding day. So rather than settle for just any hot tub, a Jacuzzi® hot tub with its elevated features, such as Infrared and Red Light therapy and specialized Jacuzzi® PowerPro® jets, can soothe you into relaxing bliss.

Pro tip: Try scheduling a 20-30 minute soak in the evening. Pair it with calming music or deep breathing to enhance relaxation and prepare for restful sleep.

Meditation and mindfulness

Meditation is one of the most researched and recommended holistic tools for stress management. According to the Mayo Clinic, practicing mindfulness meditation can decrease symptoms of anxiety, lower resting heart rate, and reduce pain perception.

When you meditate, you teach your brain to shift focus from racing thoughts to the present moment. This not only quiets your mind but also interrupts the cycle of stress that can trigger headaches, tension, or even flare-ups of chronic pain conditions.

Simple mindfulness practices include:

Breath awareness: Focusing on slow, deep breathing to calm your nervous system.
Body scans: Gently bringing awareness to areas of tension in your body and releasing them.
Guided meditation: Using an app or recording to help you relax and reset.

Even just 10 minutes a day can make a difference. Over time, you may notice you’re less reactive to stressors and more in control of how your body responds.

Massage therapy

Massage is another powerful way to soothe stress and support more natural pain relief. Studies referenced by the Mayo Clinic show that massage can reduce muscle tension, improve circulation, and decrease stress hormones like cortisol. It also promotes the release of serotonin and dopamine—neurochemicals that lift your mood and encourage relaxation.

Regular massage therapy sessions can help with:

Tension headaches caused by stress
Neck and shoulder stiffness from poor posture
Lower back pain from long hours of sitting
Anxiety and restlessness

If scheduling a massage therapist isn’t always possible, you can still enjoy some of the benefits at home. Foam rollers, handheld massage devices, or even targeted hot tub jets can mimic similar effects.

Gentle movement: Yoga and tai chi

Your body isn’t designed to stay still for long periods, yet modern life often demands it. Gentle movement practices like yoga and tai chi combine physical postures with deep breathing and mindfulness, creating a three-in-one approach to stress and pain relief.

The Cleveland Clinic notes that yoga in particular may help reduce inflammation and ease chronic pain conditions while improving flexibility and balance. Tai chi, often described as “meditation in motion,” offers similar benefits by encouraging slow, deliberate movements that calm your nervous system.

Both practices can be adapted to your fitness level and done in just 15-30 minutes a day. Whether you roll out a yoga mat at home or join a tai chi class, the goal is to move with intention and allow your mind and body to work together toward relaxation.

Aromatherapy and breathwork

Scent has a powerful connection to memory and emotion. Aromatherapy uses essential oils such as lavender, chamomile, or eucalyptus to promote relaxation and ease discomfort. Pairing aromatherapy with breathwork can amplify its effects, calming your mind while oxygenating your body.

Try diffusing calming oils in your home spa space or adding a few drops to a warm bath. Then, practice box breathing—inhale for four counts, hold for four, exhale for four, hold for four—to reset your nervous system.

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Infrared sauna

When you’re searching for a more natural way to ease discomfort, an infrared sauna can be an effective option. Unlike traditional saunas that heat the air around you, infrared saunas use light waves that penetrate beneath your skin, gently warming your muscles and joints.

This deep heat helps increase circulation, reduce stiffness, and soothe sore tissues, offering temporary relief from everyday aches or chronic pain conditions. You don’t need to rely solely on medications or harsh treatments—an infrared sauna provides a calming, holistic approach that supports your body’s natural healing process.

Many people find that consistent use can help them move more comfortably, recover faster after activity, and enjoy a greater sense of relaxation overall. By choosing this therapy, you give yourself the chance to combine wellness, comfort, and natural pain relief in a way that feels restorative both physically and mentally.

High-performing Jacuzzi® infrared saunas are uniquely designed to address pain, as they feature high-intensity red light and full-spectrum infrared, as well as other features including Vibrational Resonance Therapy and Chromotherapy.

The role of sleep in stress and pain relief

Stress and sleep often have a cyclical relationship: stress makes it harder to sleep, and poor sleep increases stress and pain sensitivity. According to the American Institute of Stress, stress is one of the leading causes of insomnia. The Mayo Clinic adds that quality sleep is essential for healing, immune function, and emotional regulation.

Creating a consistent evening routine with more natural stress-relievers—like soaking in a hot tub, meditating, or practicing gentle stretches—can improve your sleep quality. Over time, this can reduce daytime fatigue, improve your mood, and help your body recover from stress more effectively.

A comprehensive stress management plan

While hydrotherapy, meditation, massage, and other holistic tools offer more natural relief, it’s important to remember that they are not replacements for medical treatment. Stress and pain can sometimes signal underlying health conditions that require professional attention.

Always discuss new wellness practices with your general physician, especially if you have chronic pain, high stress levels, or other medical concerns. Together, you can create a comprehensive plan that may include:

Medical treatment, if necessary
More natural practices like hydrotherapy, sauna use, and mindfulness
Lifestyle habits such as nutrition, exercise, and sleep hygiene
Support systems like counseling or therapy

By blending medical care with holistic approaches, you can create a stronger foundation for long-term health and stress management.

Living well with stress

Stress is an inevitable part of life, but it doesn’t have to control your health or happiness. By embracing more natural pain relievers, you can build a toolbox of strategies that help you feel better in both body and mind. Whether it’s sinking into the soothing waters of a hot tub, practicing deep breathing, enjoying a massage, or moving gently with yoga, these approaches can help you manage stress and restore balance.

Remember: wellness is not about eliminating stress entirely—it’s about learning how to navigate it with resilience and grace. When you combine more natural practices with professional guidance, you give yourself the best chance to live well, even in stressful times.

Medical Disclaimer: This content is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with questions regarding any medical condition.

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