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"If I Was in Pain, This Is What I Would Do at Home": Dr Sam's Natural Healing Guide!

Published April 13th, 2025 by Camarata Chiropractic

At Camarata Chiropractic & Wellness, we believe the body is designed to heal—with the right environment, mindset, and action steps. Whether you're dealing with back pain, neck pain, joint stiffness, chronic inflammation, or muscle tightness, there are powerful strategies you can implement at home to support recovery and reduce discomfort naturally.

Dr. Sam shares his personal go-to methods that help reduce pain, support healing, and restore function—from head to toe. Here’s the full list of what he would do at home if he were in pain.

1. A Light Mobility, Stretching, and Strengthening Routine

Movement is medicine. Gentle, low-impact mobility and stretching help reduce tension, improve circulation, and activate stabilizing muscles. This helps decrease inflammation, improve posture, and support chiropractic alignment.

2. Red Light + Infrared Therapy

Red and near-infrared light penetrate deep into tissues to support cellular repair, reduce inflammation, and improve blood flow. These wavelengths have been shown to help relieve pain, boost mitochondrial energy production, and accelerate recovery.

3. Massage Gun Over Muscles

Using a massage gun can help break up adhesions and tight fascia, release trigger points, and increase blood flow to sore muscles. This tool is effective for daily muscle maintenance and faster post-exercise recovery.

4. Rotate Ice and Heat Therapy

Cold therapy helps reduce inflammation and numb pain, while heat therapy promotes blood flow, flexibility, and healing. Rotating both is a great strategy for injury recovery and reducing stiffness.

5. Grounding Outside or Using a Grounding Mat

Grounding (also called earthing) involves direct skin contact with the earth or a conductive surface. Research shows it may reduce cortisol levels, balance the nervous system, decrease inflammation, and promote better sleep and recovery.

6. Breathing Exercises

Simple diaphragmatic breathing stimulates the vagus nerve and shifts the body into a parasympathetic, rest-and-repair state. Deep breathing improves oxygenation, reduces pain perception, and calms the nervous system.

7. Optimize Sleep and Rest

Your body does the majority of its repair during deep sleep. Create a consistent bedtime routine, eliminate screen time an hour before sleep, and ensure your room is dark, cool, and quiet. Prioritizing sleep is essential for healing.

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