A throbbing head, a crick in the neck, and muscle tension all across the body—yeow! These kinds of ordinary aches and pains are probably nothing new to you. According to the Centers for Disease Control and Prevention, one out of every four Americans has experienced discomfort that lasted more than a day. But, thankfully, there's more than popping ibuprofen to work out the kinks so that a hurting back or a stiff shoulder don't hold you down. Even small changes in one's lifestyle can make a difference. Here's what you need to know to stay pain-free—or to feel better if you're already in pain.

1. Some natural painkillers are highly effective
Acupuncture: Research reveals that this practice, which is a staple of traditional Chinese medicine, can help ease chronic pain in the lower back, neck, and knees, as well as lessen the frequency of tension headaches.

According to a study funded by the National Center for Complementary and Integrative Health, chiropractic treatment using spinal manipulation may work as well as conventional care for lower back pain for up to 18 months (NCCIH). According to a review of data, the approach may also be beneficial for neck pain and migraines.

Another NCCIH-funded study found that people with chronic lower back pain who practiced Iyengar yoga, a kind of yoga that emphasizes good alignment, experienced less discomfort and disability after six months.

2. Rest is not always good 
Do you have back spasms? Do your shoulders hurt? It's natural to want to move as little as possible. For modest muscular pains and joint discomfort, however, experts increasingly advise the opposite. We frequently advise patients to resume routine activities as soon as possible, including exercise.

People with lower back discomfort who were urged to be active had less pain and better function than those who were told to take it easy, according to one study.

Inquire with your doctor about a strength-training program or a course of physical therapy for the affected area. According to a 2015 study, the sooner people received physical therapy for lower back pain, the less likely they were to need surgery, spinal injections, or opioids in the future.

3. Certain foods might be good or bad 
According to a 2013 study, those with knee discomfort and function improved after drinking eight ounces of sour cherry juice twice a day for six weeks.

Sardines (and other fatty fish including salmon, trout, tuna, and mackerel) are high in omega-3 fatty acids, which helps to reduce inflammation.

According to a study published in the journal Nature, a molecule called oleocanthal found in extra-virgin olive oil has anti-inflammatory properties equivalent to ibuprofen.

Sugary drinks: According to Harvard research, women who consume at least one sugary soda each day had a 63 percent higher risk of developing (RA) than those who do not.

Steak: According to another Harvard study, diets high in red and processed meat can raise the risk of RA, presumably because they create an inflammatory response inside the body.

4. Women are more prone to pain 
They are significantly more prone than males to suffer from chronic pain, as well as practically every ailment associated with persistent discomforts, such as migraines, fibromyalgia, irritable bowel syndrome, and autoimmune diseases like rheumatoid arthritis, to name a few. Many of these are referred to as "contested conditions" because they may not be detected by a CT scan or blood test, leading some doctors to incorrectly misdiagnose.

5. Migraines worsen at perimenopause 
As if mood swings and hot flashes weren't bad enough, perimenopause also appears to increase migraines. When researchers examined 3,664 women who suffered from these excruciating headaches, they discovered that the incidence of frequent migraines increased by 62 percent during perimenopause.

The risk was greater in the later stages when women's estrogen levels were low. The good news is that hormonal therapy like the pill or an estrogen patch may be able to help.