Swim, Cry, Hug a Tree: 3 Curious Ways to Stop Nagging Pain
Pain reminds us how perfectly our body is supposed to work. Because when even a small part of it starts to hurt, the nagging discomfort feels like a betrayal.
Truthfully, we might be better off focusing on the natural pain relief hormones our bodies make in response to physical discomfort. I’m talking about endorphins: the miraculous biochemicals manufactured in our brain (specifically in our hypothalamus and pituitary gland) that soothe physical pain and promote emotional well-being.1
Basically, endorphins turn down the body’s pain dial and allow us to keep functioning in spite of the pain—like soldiers in combat who sometimes manage to keep going even after serious injury.
Are endorphins the same as dopamine or serotonin?
No. Like endorphins, dopamine and serotonin are biochemicals that make us feel better, but they each work differently. Endorphins relieve pain. When they attach to the brain’s reward centers (known as “opiate receptors”), dopamine is released—and a natural euphoria can follow.
Think of it like this: endorphins soothe a runner’s aching muscles. Then, when dopamine kicks in, the runner’s “high” occurs.
Serotonin, by contrast, stabilizes mood and induces a hormonally controlled sense of emotional well-being.
Can we deliberately increase endorphin production?
Yes. Certain activities, experiences, and even foods can increase endorphin levels. Used wisely, they form a roadmap to powerful, natural pain relief. Combined with medication (if needed) and complementary therapies like acupuncture or mindfulness (if desired), you really can boost endorphin production and enhance your physical and emotional comfort.
Tip #1: Swim Through It
There are more than 20 different kinds of endorphins in your body. Beta-endorphins are the ones that provide pain relief as well as stress reduction. Research shows that moderate to intense exercise releases beta-endorphins into your body, and researchers have found that the resulting pain relief effect can be stronger than morphine.2
Unfortunately, when you hurt, it’s hard to move around. What’s more, if you exercise too hard or incorrectly, you can actually hurt yourself and worsen your pain. So be careful about what regimen you choose.
Swimming is hard to do wrong. That’s because water offers both buoyancy and low impact resistance. It subjects your body to less wear and tear than other workouts.3 This is especially appealing if you suffer from stiffness or joint pain.
If 20 laps or an hour of water polo strike you as a tad too challenging (I’d never make it halfway through either!) you might want to try water walking or water aerobics.4
Water Walking: It’s simple, and ideal if you have not been working out lately. Start in water that’s about up to your waist, walking slowly across the pool. Swing your arms if you can and keep your back straight. You might surprise yourself: as you increase strength and endurance, you might choose to add weights to your ankles and/or wrists for an even better workout and enhanced endorphin production.
Water Aerobics: As you increase tolerance for water exercise, consider a water aerobics class at your local gym or health club. These classes combine the benefits of a water workout with the fun of group exercise, which has been linked to several benefits including the tendency to "keep going". One study found that 95% of participants in a group exercise program managed to complete full series.5 Only 76% of those who chose to tackle the program alone successfully completed the entire regimen.
Tip #2: Have a Good Cry
A deep, emotional cry can actually relieve pain—not just emotional, but physical pain too. That’s because crying for several minutes triggers an endorphin release. When that happens, the body goes into a kind of protective numbness, calming both pain and emotions.6
Keep in mind: not all tears are equal. Basal tears (which keep your eyes lubricated) and reflex tears (caused by irritants like onions or smoke) don’t relieve pain. Emotional tears are different. They contain specific biochemicals—including endorphins.
So, the next time you hurt, emotionally or physically, don’t hold back. That good cry might be exactly what your body needs.
Tip #3: Hug a Tree
Okay, not literally—unless you want to. But studies show that time spent in nature can boost endorphin levels and relieve pain.7 Even 20 minutes a day in a green space can help.
Take New Zealand journalist Sarah Allely. After a traumatic brain injury left her with chronic headaches and depression, doctors offered little help. But after a friend invited her on a walk through the trees, her symptoms eased. She began visiting parks and gardens regularly—and kept improving.8
Intrigued, Allely connected with researchers studying the healing power of nature. Their findings supported what she had discovered firsthand: being in nature—without digital distractions—can reduce both physical pain and psychological distress. She chronicled her journey in the podcast Brain on Nature.9
Sometimes Desperation Leads to Discovery
Our culture is just beginning to recognize the value of non-invasive, non-pharmaceutical approaches to healing. But the evidence is mounting: when you increase endorphin production, pain relief often follows.
If you’re hurting, maybe it’s time to try something new. Swim. Cry. Go outside. See what happens—and take good care of yourself.
Kate Vozoff is CEO of Amazing-Solutions, a Lamaze certified childbirth instructor, and a writer with special interest in integrated and holistic health.
Sources
1. What are endorphins and what purpose do they serve? Healthline. Accessed April 2, 2025
2. Endorphins. Cleveland Clinic. Accessed April 2, 2025
3. The Benefits of Water Exercise for Chronic Pain. Twin Cities Pain Clinic. Accessed April 4, 2025
4. How to Get a Great Workout with Water Walking. Healthline. Accessed April 4, 2025
5. Is Working Out in a Group Better for You? Zeel. Accessed April 4, 2025
6. How Crying Works. HowStuffWorks. Accessed April 5, 2025
7. Nature Is God’s Gift to Our Mental Health. kc.edu. Accessed April 7, 2025
8. Spending Time in Nature Can Reduce Chronic Pain. Pain News Network. Accessed April 7, 2025
9. Brain on Nature. Acast. Accessed April 7, 2025
