Natural Sunburn Pain Relief

Summer is here. Fireworks. Picnics. Swimming pools. And sunburn. Every year, slightly more than 30% of all American adults get at least one painful sunburn. Over half of all children do, too. You can buy an array of grocery store creams and aerosol sprays for symptomatic relief. Unfortunately, many of them are loaded with chemical ingredients. So it pays to be informed and shop carefully.

This blog will answer some basic questions about sunburn, cover proven ways to prevent it, and suggest a number of all-natural sunburn pain remedies.

• What exactly is sunburn?
• How serious is the damage done to your skin when you get a sunburn?
• Are there ways to enjoy the sun and still prevent sunburn?
• What are the best all-natural remedies for sunburn pain?
  
  

What exactly is sunburn?

Sunburn is your skin's healthy way of coping with damage caused by ultraviolet (UV) sun rays. These rays have so much energy that they can actually break down molecules in your skin.

Up to a point, your cells can withstand this assault and repair the damage. But after excessive exposure, "They basically self-destruct," says Dr. Jean-Philippe Pellois, Associate Head for Research in the Department of Biochemistry and Biophysics at Texas A&M University.

Once those skin cells start dying, nearby blood vessels begin dilating, to make it easier for the body's immune cells to reach the affected areas. "Your body then replaces the damaged area by pushing up the next layer of skin. And the dead, burned cells just flake off."

How serious is the damage done to your skin when you get a sunburn?

Not all skin cells are equally damaged when you get a sunburn. Millions and millions of them end up with different degrees of damage, Pellois explains. If even one cell starts to grow without control, that's enough to theoretically form a tumor that can develop into skin cancer.

That's rare following a single sunburn. But the more damage your skin experiences, the more likely that dangerous mutations will accumulate. That's why repeated sunburns increase the risk of skin cancer. "Our bodies are amazing at responding to injury naturally." Pellois says. But he also argues that we should do what we can to keep them from taking on such high-risk assignments.

Excess sun exposure threatens more than your skin. It can make your eyes hurt and feel gritty. It can even damage your retinas, and contribute to the development of cataracts. It can deplete your body of the water and salt it needs. That can lead to heat exhaustion, headache, fever, nausea, and even increase the risk of a stroke.

Sun worshipping can also lead to premature aging of your skin. Dry, rough skin. The appearance of broken red veins on your cheeks and nose. Fine lines and deep wrinkles. All these facets of aging develop sooner among those who spend long hours, stretched over years, in the sun.

Are there ways to enjoy the sun and still prevent sunburn?

Use a sunblock! Everyday. Rain or shine. The sun protection factor (SPF) in a sunscreen should be at least 30, but not higher than 50. While products with higher SPFs are made, there's no evidence that they offer any extra protection. What's more, the chemical ingredients in sunscreens are not always safe.

Finally, always use a lotion or a spray sunscreen. There are powder and towelette sunscreens on the market; but they usually contain ingedients that are considered toxic.

A few other bits of prevention advice

• Avoid exposure between 10 a.m. and 4 p.m. when the sun's rays are the strongest.
• Avoid tanning beds. They can be as dangerous as outdoor sun exposure.
• Cover up. You can protect yofairlyurself quite a bit by just using a wide-brimmed hat and wearing dark clothing with a tight weave. Check clothing labels for their ultraviolet protection factor (UPF), which tells you how well the fabric blocks sunlight. The higher the UPFD, the better. 
• Wear sunglasses. It helps to choose a pair that fits close to your face or has wraparound frames. 
• Be aware of sun-sensitizing medications. Examples include antibiotics, nonsteroidal anti-inflammatory drugs like ibuprofen (Advil, Motrin), and cholesterol-lowering drugs. If you use any of them, you're more vulnerable to sunburn.

What are the best all-natural remedies for sunburn pain?

If a sunburn has left your skin severely blistered, you need to call your doctor. You could have sun poisoning and need medical intervention. For less severe sunburn, try the following all-natural solutions:

• Hydrate: Sunburn dehydrates your skin, making it feel tight and sometimes itchy. As part of the healing process, you must rehydrate your skin from the inside out. Drink at least one 8-ounce glass of water every hour to replace lost fluid.
• Take a cool bath or shower: It can lower your body temperature, helping sunburned skin feel less painful. Soaking in a tub of cool water also can tame inflammation from the burn. You can add a few drops of witch hazel for an extra cooling effect.
• Avoid soap: Use a gentle cleansing gel instead. The detergent and other ingredients in most commercial soaps will only further irritate your burned skin.
• Make friends with an aloe vera plant: Aloe vera is known for its extraordinary healing properties. Keep an aloe vera plant on-hand (or a jar of all-natural aloe vera gel from the health food store). The thick juice inside the plant's spear-like leaves has excellent anti-inflammatory properties. Slice one open and squeeze the sap right onto the burn. It quickly can relieve the sting and speed healing.
• Spritz with belladonna water: Add 50 drops of this homeopathic tincture to a cup of cool water. Blend and apply a spray mist for fast, soothing relief. It's safe to use frequently, so spritz yourself as often as you like without worrying about side effects.
• Slather on yogurt: Layering plain yogurt on your skin can provide fast-acting relief for sunburn pain. Yogurt is packed with enzymes and probiotics. Make sure to apply it with clean hands, then leave it on your skin for 10-15 minutes before rinsing off with cool water.
• Apply an herbal spray or gel: This will offer immediate relief. Choose a product that contains natural ingredients like clove, cucumber, licorice, or menthol. Menthol-based sprays, like our Premiere's Pain Spray, are especially helpful because menthol relieves the sting and cools the skin so it can start to heal.
• Moisturize your skin: Once the burn starts to subside, it's important to moisturize the surface of the skin, because that will encourage and protect new skin cell growth. Always choose chemical-free products that include antioxidants and vitamins.

It's bad, but usually over fairly fast.

Sunburn is awful, but it typically causes only short-term misery. Stay prepared. Keep helpful products in your medicine cabinet so, if your skin ends up a little "toasted" from a day of summer fun, you won't have to go (or send a friend) to the store for SOS supplies.

I wish you a happy, burn-free summer. Let me know how you enjoyed this post. And stay well.

Kate Vozoff is the CEO of Amazing-Solutions, a Lamaze certified childbirth educator, and writer with special interest in holistic health.

Sources 

1. Ask the Expert: Does a High SPF Protect My Skin Better? skincancer.org. Accessed June 5, 2025.
2. Potential for Inhalation Exposure to Engineered Nanoparticles from Nanotechnology-Based Cosmetic Powders. ncbi.nlm.nih.gov Accessed June 5, 2025
3. Sun and After-Sin Products. Handbook of Cosmetic Science and Technology. Fourth Edition. Accessed June 5, 2025
4. Sunburn. myclevelandclinic.org/health/diseases/21858-sunburn. Accessed June 5, 2025.
5.  Sunburn, Diseases & Conditions. mayoclinic.org. Accessed June 5, 2025
6. Ultraviolet (UV) Radiation and Sun Exposure. epa.gov. Accessed June 5, 2025
7. UV Radiation & Your Skin. skincancer.org. Accessed June 5, 2025 
8. What Is Sun Poisoning? health.clevelandclinic.org. Accessed June 9, 2025
9. What really happens when you get a sunburn? agrilifetoday.tamu.edu. Accessed June 5, 2025.