Dr. Jordan Sudberg on Healthy Habits That Can Actually Reduce Chronic Pain

Pain is one of the most common reasons people seek medical care—and one of the most frustrating symptoms to manage. Whether it’s due to arthritis, nerve compression, injury, or a chronic condition like fibromyalgia, persistent pain can take a toll on nearly every aspect of life. But what if some of the most powerful pain-relieving tools weren’t found in a pill bottle, but in your daily habits?

According to Dr. Jordan Sudberg, a renowned pain management specialist and the medical director of Spine and Sports Rehabilitation, many people underestimate how much lifestyle changes can impact pain levels.

“Healthy habits aren’t just about general wellness,” says Dr. Sudberg. “They can directly modulate how the body perceives and processes pain. The right habits actually change the biology of pain.”

In this post, Dr. Sudberg outlines the most effective, evidence-based healthy habits that anyone can adopt to help relieve pain naturally—and potentially reduce the need for medications or invasive procedures.

1. Get Moving—Even When It Hurts

One of the biggest myths surrounding chronic pain is the idea that rest is best. While rest is essential during the acute phase of injury, prolonged inactivity often worsens pain over time.

“Motion is lotion,” says Dr. Sudberg. “When we stop moving, joints stiffen, muscles weaken, and pain signals become amplified.”

Best Practices:

• Start small with low-impact activities like walking, swimming, or stationary biking.
  
• Practice consistency over intensity—daily movement matters more than occasional hard workouts.
  
• Try gentle stretching or yoga to increase flexibility and circulation.
  

Even just 15–20 minutes a day of movement can reduce pain, improve mood, and help you regain mobility.

2. Improve Sleep Hygiene

There’s a powerful connection between sleep and pain sensitivity. People who don’t get adequate, quality sleep often report higher levels of pain, especially with conditions like fibromyalgia, arthritis, and back pain.

“Sleep is when the body repairs itself,” says Dr. Sudberg. “Without it, inflammation rises and pain thresholds drop.”

Sleep Tips:

• Aim for 7–9 hours of sleep per night.
  
• Maintain a regular sleep schedule—even on weekends.
  
• Avoid screens at least an hour before bed.
  
• Use blackout curtains or a white noise machine to improve sleep environment.
  

If pain disrupts your sleep, talk to a specialist about adjusting your treatment plan or exploring options like cognitive behavioral therapy for insomnia (CBT-I).

3. Adopt an Anti-Inflammatory Diet

Food is fuel—but it can also be medicine. Certain foods have powerful anti-inflammatory properties that can reduce pain and promote healing, while others can worsen inflammation and discomfort.

“An anti-inflammatory diet isn’t about deprivation,” Dr. Sudberg says. “It’s about feeding your body in a way that supports healing.”

Pain-Relieving Foods:

• Omega-3-rich foods like salmon, flaxseeds, and walnuts
  
• Berries, which are packed with antioxidants
  
• Leafy greens, broccoli, and cruciferous vegetables
  
• Turmeric and ginger, known for their anti-inflammatory compounds
  
• Whole grains like quinoa and brown rice
  

Foods to Limit:

• Processed sugars and refined carbs
  
• Fried and fast foods
  
• Excess red meat and dairy (depending on tolerance)
  
• Alcohol and soda
  

A Mediterranean-style diet is often a great starting point for pain relief and overall health.

4. Manage Stress—Your Brain Matters

Chronic stress amplifies pain perception. When you’re anxious or overwhelmed, your body produces more cortisol and inflammatory markers, which can intensify your symptoms.

“Pain is not just a physical sensation—it’s also a brain experience,” explains Dr. Sudberg. “When your nervous system is in overdrive, everything feels worse.”

Stress-Relief Tools:

• Mindfulness meditation: Shown to lower pain levels and improve coping
  
• Deep breathing exercises: Can relax tense muscles and slow pain signals
  
• Journaling: Helps externalize and process emotional triggers
  
• Therapy or pain support groups
  

Even just 5–10 minutes a day of mindfulness or breathing can have measurable effects on pain response.

5. Hydrate for Healing

Staying hydrated may not seem like a major pain solution, but dehydration can increase inflammation, tighten muscles, and impair joint lubrication.

“Think of water as a natural cushion for your joints and tissues,” Dr. Sudberg says. “Without it, your body becomes more vulnerable to stress and injury.”

Hydration Habits:

• Aim for 8–10 glasses of water per day (more if you’re active)
  
• Add electrolytes if you sweat heavily or exercise regularly
  
• Reduce intake of dehydrating beverages like soda and alcohol
  

If you’re not sure whether you’re drinking enough, check the color of your urine—it should be light yellow.

6. Correct Your Posture

Poor posture, especially while sitting, is a major contributor to chronic neck and back pain. Slouching puts extra pressure on the spine and can cause nerve compression over time.

“We live in a forward-head world,” Dr. Sudberg says. “Tech neck and slumped posture are major pain triggers, especially for working professionals.”

Tips to Improve Posture:

• Use a chair with lumbar support
  
• Keep screens at eye level to avoid tilting your head down
  
• Take standing or stretch breaks every 30–60 minutes
  
• Strengthen your core to support upright posture
  

Posture awareness can take pressure off compressed nerves and improve circulation to painful areas.

7. Limit Pain Medication Dependency

While medications like NSAIDs, muscle relaxants, and opioids can be helpful short-term, long-term reliance often masks symptoms without addressing the root cause—and can create new problems.

“We use medication strategically,” Dr. Sudberg says. “But our ultimate goal is to reduce dependence through holistic, sustainable interventions.”

Instead of defaulting to a painkiller, patients are encouraged to explore physical therapy, acupuncture, massage, or lifestyle adjustments that can relieve pain more safely over the long run.

The Takeaway: Pain Relief Starts With You

Chronic pain can make you feel powerless—but the truth is, you have more control than you think. By making small but consistent changes to your daily habits, you can reduce inflammation, improve function, and take pressure off of painful areas.

Dr. Jordan Sudberg emphasizes that healthy living is not a one-size-fits-all solution, but it is a foundational part of every successful pain management plan.

“Pain relief doesn’t always come in a prescription. In many cases, the path to feeling better starts with how you move, eat, sleep, and breathe. These are simple changes—but they’re incredibly powerful.”