Chronic pain often isn’t just a “bad tissue” problem. It’s a low-circulation, high-inflammation, hypersensitized nervous system problem. That’s why the most effective plans tend to do two things in parallel: improve circulation (oxygen, nutrients, waste removal) and lower inflammatory load (local + systemic), while calming the alarm system of the body. When those levers move, pain usually becomes less sticky—and healing becomes easier to access.
Instead of chasing 20 different hacks, I like to organize pain care into three buckets.
The Three Primary Goals in Pain Relief
1. Improve Circulation
Your body has evolved mechanisms to reduce circulation to damaged tissue temporarily. However, if poor circulation already exists, it can be difficult to re-instate proper circulation that is needed to bring oxygen, nutrients, and white blood cells the area. This is also why it is a bad idea to ice areas of pain for longer than a few days after the initial injury.
2. Reduce Inflammation
Inflammation wreaks havoc on the body. In the form of swelling, it can impinge nerves and create sharp, zapping pains. When there is stress, the body is constantly releasing chemicals that alert pai nerves, causing hyper sensitization. This creates an endless loop of pain, inflammation, and stress.
3. Calm the Nervous System
Finding constructive ways to manage stress can make all the difference in bouncing back from chronic pain. Consider:
- Practicing mindfulness and meditation
- Engaging in regular physical activity
- Expressing emotions through journaling or creative outlets
- Limiting negative self-talk and replacing it with self-compassion
How We Approach this in the Clinic
Acupuncture
Acupuncture is one of the most consistent tools I’ve seen for “unsticking” chronic patterns: it can improve local circulation, reduce muscle guarding, and help regulate the nervous system. Research is getting closer to understanding how it works. The current understanding is a multi-tier cascade that releases fascia and muscle fibers, triggers the release of endorphins, enkephalins, serotonin, and norepinephrine, and even signals the parts of the brain that interpret pain stimuli to calm down.
Acupuncture stimulates peripheral nerves, sending signals to the spinal cord and brain that can reduce pain sensitivity and dampen overactive pain pathways. Functional MRI studies demonstrate that acupuncture alters activity in brain regions involved in pain perception, emotion, and stress, helping turn down the “volume” on chronic pain signals rather than just masking them.
Needle insertion causes a small, controlled stimulation of tissue that increases local blood flow and microcirculation. This helps deliver oxygen and nutrients while clearing inflammatory byproducts that sensitize pain receptors.
Chronic pain is often driven by low-grade, persistent inflammation. Studies show acupuncture can influence inflammatory markers and immune signaling, helping shift the body away from a prolonged inflammatory state. This effect is especially relevant in conditions like arthritis, neuropathic pain, fibromyalgia, and chronic muscle tension, where inflammation and nervous system sensitivity overlap.
Pain and stress amplify each other. Acupuncture has been shown to influence the autonomic nervous system, increasing parasympathetic (“rest and repair”) activity while reducing excessive sympathetic (“fight or flight”) tone.
This matters because a body stuck in stress mode:
- tightens muscles
- reduces digestion and sleep quality
- increases pain sensitivity
Acupuncture helps interrupt that loop.
Science increasingly shows that acupuncture works not by “tricking” the body, but by communicating with it, through nerves, blood vessels, immune signaling, and the brain itself. When pain is viewed as a systems problem rather than a single broken part, acupuncture makes a lot of sense.
Personalized Herbal Formulas
Herbs are where we can get highly specific: supporting microcirculation, connective tissue recovery, stress physiology, sleep, and inflammatory signaling—without using a one-size-fits-all supplement stack. Chinese herbal formulas are backed by thousands of years of research, and are incredibly precise.
PEMF
PEMF uses low-frequency electromagnetic pulses to influence cellular signaling, particularly at the level of cell membranes and mitochondria. Cells rely on electrical gradients to move nutrients in and waste out; chronic pain and inflammation often disrupt this signaling, leaving tissue under-oxygenated and slow to recover.
Research suggests PEMF can:
- improve microcirculation
- support mitochondrial energy production (ATP)
- influence inflammatory signaling
- reduce pain sensitivity in irritated tissues
Why that matters for chronic pain
Chronic pain tissues are often not “damaged” so much as metabolically sluggish: low oxygen, poor lymphatic flow, and persistent inflammatory byproducts. PEMF helps re-establish the conditions tissues need to repair by improving cellular communication and circulation rather than forcing change chemically.
FSM (Frequency-Specific Microcurrent)
FSM delivers very low-level electrical current (often below the threshold of sensation) using specific frequency combinations that appear to influence nerve signaling and tissue irritation. Unlike TENS, FSM isn’t designed to override pain; it’s designed to quiet it.
Microcurrent operates in the same electrical range the body uses for cellular communication, which is why it can feel subtle yet profound.
Effects seen in pain physiology
FSM has been associated with:
- reduced neurogenic inflammation
- calming of sensitized nerves
- decreased muscle guarding
- improved tissue recovery signaling
This makes FSM particularly useful when pain feels out of proportion to imaging findings, or when everything feels “angry” and reactive.
Molecular hydrogen
Molecular hydrogen is a selective antioxidant, meaning it neutralizes the most damaging free radicals (like hydroxyl radicals) without interfering with beneficial inflammatory signaling needed for healing.
Unlike blanket antioxidants, hydrogen:
- diffuses rapidly into tissues
- crosses the blood–brain barrier
- doesn’t accumulate or overload pathways
Why oxidative stress matters in chronic pain
Chronic pain states (especially neuropathy, fibromyalgia, inflammatory joint pain, and post-viral syndromes) are often associated with elevated oxidative stress, which:
- worsens inflammation
- sensitizes nerves
- slows tissue repair
- contributes to fatigue and brain fog
Hydrogen helps reduce this background “oxidative noise,” making the nervous system and immune system less reactive.
In the next article, I will discuss things that you can do at home, between acupuncture treatments, to get optimal results.
In the past, recovering from illness was something everyone knew how to do. Across every healing tradition I have studied, the method is similar: rest, eat simple foods that are easy to digest, and nourish deeply. We all know about chicken soup in the West. There are delicious variations on that same theme that I would love to share with you here. And of course, they aren't just for recovering from illness. Eating these meals for a few days acts as a deeply nourishing cleanse.
Broth is key.
Not just the stuff from the carton on a shelf. That is fine in a pinch. But, you want to make a huge batch of broth every couple of months and freeze it. I like to freeze my broth in serving sizes so I can easily grab just the amount that I need. I love Souper Cubes, but there are many brands to choose from.
My process is simple. I never toss out chicken bones. I freeze them until I have a potful. Once I have enough, I simply fill a pot with them, cover with water, add 1/4 cup apple cider vinegar, and cook several hours until the bones are soft (if using chicken bones-which is recommended for the following recipes). Chicken feet and necks make the best broth ever, since they have a high concentration of collagen.
I keep it simple, and add nothing but vinegar to extract more minerals. If you want to toss in more veggies, do so only in the last hour so that they don't absorb more minerals from the bones.
Congee
This is a basic, gentle template. You can adjust the ingredients as you start to feel stronger.
Yields: 2-3 servings
Prep time: 5 minutes
Cook time: 1.5 - 2 hours (or 45 minutes in a pressure cooker)
Ingredients:
½ cup White Rice (Jasmine or short-grain): Easy to digest and the primary Qi tonic.
¼ cup Yi Yi Ren (Job's Tears/Chinese Barley): Crucial for resolving dampness and clearing heat. Most Asian groceries have this, and call it pearled barley.
8-10 cups bone broth: A high broth-to-rice ratio creates the soothing, hydrating porridge texture.
The Aromatics & Protein (All are optional but recommended):
1-2 inches Fresh Ginger, sliced and peeled. Warms the Spleen and Stomach, counteracts nausea, and guides the action of the other ingredients.
2-3 Spring Onions (Green Onions): Use the white parts only for the cooking process. They gently release the exterior and support digestion.
¼ lb (approx. 100g) Organic Chicken Breast or White Fish (like Cod): A small amount of lean, easy-to-digest protein to support Qi and blood. (Optional, can be omitted)
The Finishing Touches (Add after cooking):
A few sprigs of Fresh Cilantro, chopped: Gently clears heat and toxins.
A pinch of Sea Salt: To taste. Guides the action of the congee deeper into the Kidneys.
A few drops of Toasted Sesame Oil (optional): Adds a rich flavor and mildly nourishes Yin.
Instructions:
Rinse: Thoroughly rinse the white rice and Yi Yi Ren (Job's Tears-optional but fantastic if you can find them) in cold water until the water runs clear.
Combine: In a large pot (a heavy-bottomed pot like a Dutch oven is best), combine the rinsed rice, Yi Yi Ren, water/broth, sliced ginger, and the white parts of the spring onions.
Bring to a Boil, then Simmer: Bring the pot to a rolling boil over high heat. Once boiling, immediately reduce the heat to the lowest possible setting to maintain a very gentle simmer.
Cook Slowly: Partially cover the pot, leaving a small crack for steam to escape. Let it simmer for 1.5 to 2 hours, stirring occasionally to prevent the rice from sticking to the bottom. The congee is ready when the grains have completely burst and the consistency is thick, creamy, and porridge-like.
Pressure Cooker Shortcut: Combine all ingredients (except finishing touches) in the cooker. Cook on high pressure for 30-40 minutes, then allow for a natural pressure release.
Add Protein (If using): If you are using chicken or fish, add it in the last 20-30 minutes of cooking. For chicken, use a whole piece and shred it with forks at the end. For fish, add flaked pieces.
Finish and Serve: Once the congee is done, remove the large pieces of ginger and spring onion. Stir in the sea salt to taste.Ladle the congee into a bowl.Garnish with fresh cilantro and a few drops of toasted sesame oil.For extra Yin nourishment, you can stir in a few very thin slices of pear at the very end, allowing them to just warm through.
Kitchari
I recommend replacing the water with broth in the recipe, for added nutrient density.
My favorite Kitchari recipe can be found here: Banyan Botanicals is my favorite resource for Ayurvedic herbs, and they even have a Kitchari Kit if you don't want to spend a lot of time trying to find the ingredients.
