The Public Herbarium

fruit of Cayenne (Capsicum annuum) partially dries

Cultural Context: This guide uses Western herbalism traditions. Rongoā Māori has its own frameworks for pain management—consult Te Paepae Motuhake for traditional knowledge.

Why This Matters: Natural pain relief without NSAID side effects, addresses inflammation at root, sustainable long-term use, accessible topical/internal herbs in NZ, holistic approach (pain = inflammation signal).

Understanding Pain and Inflammation

What Causes Aches and Pains?

Inflammation is your body’s natural response to injury, overuse, or irritation. When you strain a muscle, work in the garden all day, or sit at a desk in poor posture, your body releases chemical messengers that create:

Why it matters: Understanding this helps you choose the right herbs. Some herbs reduce inflammation (the underlying cause), while others block pain signals or improve circulation to help healing.

Types of Pain This Guide Addresses

Muscle aches:

Joint discomfort:

General body aches:

Your Herbal Toolkit for Pain Relief

1. Ginger (Zingiber officinale) – The Internal Anti-Inflammatory

Ginger (Zingiber officinale) root
Ginger (Zingiber officinale)

Why it works:

Ginger contains powerful compounds called gingerols and shogaols (more concentrated in dried ginger) that work in your body similarly to common over-the-counter pain relievers, but through natural pathways.

The science made simple:

What it’s good for:

How to use:

Fresh Ginger Tea (Strongest):

  1. Slice a thumb-sized piece of fresh ginger (about 3-5cm)
  2. Simmer in 500ml water for 10-15 minutes
  3. Strain, add honey if desired
  4. Drink 1-2 cups daily

In food:

Dosing: 2-4 grams dried ginger daily (equivalent to about 10-15g fresh)

Cost (NZ): Fresh ginger $3-6/100g; dried/powdered $5-10/100g

Safety: Very safe for most people. May cause mild heartburn if sensitive. Use caution with blood thinners (ginger has mild anti-clotting effects, discuss with doctor if on warfarin).

2. Turmeric (Curcuma longa) – The Golden Anti-Inflammatory

Turmeric (Curcuma longa) one has been cut open to show inside
Turmeric (Curcuma longa)

Why it works:

Turmeric contains curcumin, one of nature’s most powerful anti-inflammatory compounds. Research shows it can be as effective as some over-the-counter pain relievers for certain types of pain.

The science made simple:

What it’s good for:

How to use:

CRITICAL: Turmeric is poorly absorbed on its own. Always combine with:

  • Black pepper: Contains piperine which increases absorption by 2000%
  • Fat: Turmeric is fat-soluble (use with coconut oil, milk, or food with fat)

Golden Milk (Traditional Recipe):

  1. Heat 1 cup milk (dairy or plant-based)
  2. Add 1 teaspoon turmeric powder
  3. Add 1/4 teaspoon black pepper
  4. Add pinch of cinnamon (optional—adds warmth)
  5. Sweeten with honey
  6. Drink daily, preferably before bed (anti-inflammatory effect builds over time)

In food:

Dosing: 1-3 grams daily (about 1/2-1 teaspoon powder)

Cost (NZ): Turmeric powder $3-8/100g; quality matters (bright orange = high curcumin)

Safety: Very safe. May cause stomach upset in very high doses. May increase bleeding risk in high amounts (caution with blood thinners). Avoid high doses during pregnancy.

3. Willow Bark (Salix alba) – Nature’s Aspirin

botanical drawing of Willow (Salix alba)
Willow (Salix alba)

Why it works:

Willow bark contains salicin, which your liver converts into salicylic acid, the natural version of aspirin. This has been used for pain relief for thousands of years.

The science made simple:

What it’s good for:

How to use:

Tea/Decoction:

  1. Simmer 1-2 teaspoons dried bark in 2 cups water for 15 minutes
  2. Strain
  3. Drink 1-2 cups daily as needed

Tincture: 2-4ml, 3 times daily (follow product instructions)

Powder/Capsules: 60-120mg salicin per dose (standardized products)

Important timing: Takes 1-2 hours to work (slower than aspirin but lasts longer)

Cost (NZ): Dried bark $15-25/100g; tinctures $20-35/50ml

Safety:

4. Rosemary (Rosmarinus officinalis) – The Circulation Stimulant

Rosemary (Rosmarinus officinalis) in flower
Rosemary (Rosmarinus officinalis)

Why it works:

Rosemary brings blood flow to sore, stiff muscles. Better circulation means more oxygen and nutrients for healing, and faster removal of inflammatory waste products.

The science made simple:

What it’s good for:

How to use:

Warming Compress:

  1. Make very strong rosemary tea (handful of fresh or 3 tablespoons dried in 2 cups water)
  2. Simmer 15 minutes
  3. Soak a clean cloth in hot (not scalding) tea
  4. Apply to sore area for 15-20 minutes
  5. Reheat and reapply as needed

Massage Oil:

  1. Make rosemary-infused oil: Fill jar with fresh rosemary, cover with olive oil, leave 2-4 weeks in cool dark place
  2. Strain
  3. Massage into sore muscles

Or: Add 5-10 drops rosemary essential oil to 2 tablespoons carrier oil (almond, coconut)

Bath Soak:

Cost (NZ): Fresh rosemary $3-5/bunch (or grow your own—very easy); dried $8-12/50g; essential oil $10-20

Safety: Very safe topically and as tea. Avoid high doses during pregnancy. Easy to grow in NZ—full sun, well-drained soil.

5. Arnica (Arnica montana) – The Bruise and Swelling Specialist

Botanical drawing of Arnica (Arnica montana) leaves and flowers
Arnica (Arnica montana)

Why it works:

Arnica contains helenalin and other compounds that reduce inflammation and swelling, especially from bruises, bumps, and overworked muscles.

The science made simple:

What it’s good for:

How to use:

CRITICAL: EXTERNAL USE ONLY on UNBROKEN SKIN

Arnica Gel or Cream (Buy ready-made):

Arnica Oil:

Cost (NZ): Arnica cream/gel $12-25; essential oil/tincture for making products $15-30

Safety:

6. Cayenne Pepper (Capsicum annuum) – The Pain Signal Blocker

fruit of Cayenne (Capsicum annuum) partially dries
Cayenne (Capsicum annuum)

Why it works:

Cayenne contains capsaicin, which creates a warming sensation and actually depletes Substance P—a chemical that sends pain signals to your brain. Less Substance P = less pain perception.

The science made simple:

What it’s good for:

How to use:

CRITICAL: EXTERNAL USE ONLY

Cayenne Infused Oil:

  1. Add small pinch (1/8 teaspoon) cayenne powder to 100ml olive or coconut oil
  2. Let infuse for 3-7 days
  3. Strain through cheesecloth
  4. Mix small amount into unscented lotion or use as massage oil
  5. Start with very small amounts (it’s potent!)

Store-bought capsaicin creams: Follow product instructions

Application:

Cost (NZ): Cayenne powder $3-6 (cooking section); capsaicin creams $10-20

Safety:

Simple Pain Relief Preparations

All-Purpose Muscle Rub

Ingredients:

Method:

  1. Heat oils and beeswax together gently (double boiler or microwave in short bursts)
  2. Stir until beeswax melts completely
  3. Remove from heat, add essential oils if using
  4. Pour into small jars
  5. Let cool and solidify

Use: Massage into sore muscles as needed

Shelf life: 6-12 months in cool, dark place

Anti-Inflammatory Golden Paste

Ingredients:

Method:

  1. Mix turmeric and water in small pot
  2. Stir over low heat 7-10 minutes until thick paste forms
  3. Remove from heat
  4. Add coconut oil and black pepper
  5. Stir well
  6. Store in glass jar in refrigerator

Use:

Warming Pain Relief Tea

Ingredients (dried herbs):

Method:

  1. Mix dried herbs, store in jar
  2. Use 2 teaspoons per cup
  3. Simmer roots/spices 10-15 minutes
  4. Strain
  5. Add honey

Dosing: 2-3 cups daily during pain/inflammation

Lifestyle Support for Pain Relief

Movement Matters

Gentle movement helps pain:

Good options:

Avoid: Complete rest unless injured—movement is usually better than staying still

Heat and Cold

Heat (for muscle aches, stiffness):

Cold (for acute injuries, swelling):

Alternating heat and cold: Can be very effective for some pain

Stress Management

Stress increases pain perception:

Stress-reducing herbs:

Other stress reducers:

Combining Approaches

Best results often come from multiple strategies:

For general aches:

For muscle soreness after activity:

For joint stiffness:

For stress-related tension:

When to See a Healthcare Provider

Seek professional help if:

Red flag symptoms:

Persistent issues:

Special situations:

Remember: Herbs support healing, but persistent or severe pain needs professional evaluation to rule out serious conditions.

Where to Source Herbs in NZ

Fresh herbs:

Dried herbs:

Prepared products (creams, oils, tinctures):

Typical costs:

Growing your own:

Summary: Your Pain Relief Action Plan

For immediate relief:

  1. Assess the pain type (muscle ache, joint stiffness, inflammation)
  2. Choose 1-2 appropriate herbs
  3. Use both internal (tea, food) and external (compress, rub) methods
  4. Apply heat or cold as appropriate
  5. Try gentle movement

For ongoing support:

  1. Build in anti-inflammatory foods daily (ginger, turmeric in cooking)
  2. Keep herbal muscle rub on hand
  3. Make warming tea blend for regular use
  4. Address lifestyle factors (stress, movement, sleep)
  5. Monitor pain levels—seek help if not improving

Remember:

These simple, accessible herbs can provide meaningful relief for everyday aches and pains, helping you feel more comfortable while your body heals naturally.

References

Srivastava, K. C., & Mustafa, T. (1992). Ginger (Zingiber officinale) in rheumatism and musculoskeletal disorders. Medical Hypotheses, 39(4), 342-348.

Kuptniratsaikul, V., et al. (2014). Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: A multicenter study. Clinical Interventions in Aging, 9, 451-458.

Chrubasik, S., et al. (2007). Treatment of low back pain exacerbations with willow bark extract: A randomized double-blind study. American Journal of Medicine, 109(1), 9-14.

Bone, K., & Mills, S. (2013). Principles and practice of phytotherapy: Modern herbal medicine (2nd ed.). Churchill Livingstone.

Budget-Friendly Pain Relief

Low-cost pain support ($3-8/month):

Topical pain relief (low-cost):

Free pain support:

Specific pain types:

NZ budget note: Commercial arnica gel $15-25 per tube. DIY arnica balm $3-5 per batch (makes 4-6 tins). Willow bark expensive ($15-20/50g)—use ginger/turmeric instead.

Emergency pain relief (free/low-cost):

Disclaimer: This guide is for educational purposes only and is not medical advice. Always consult qualified healthcare practitioners before using herbal remedies, especially if pregnant, nursing, taking medications, or having medical conditions. Persistent or severe pain requires professional medical evaluation.

Note on Pricing: All prices mentioned in this guide are approximate and based on New Zealand suppliers as of December 2025. Prices vary by supplier, season, and market conditions. We recommend checking current prices with your local suppliers.

The Public Herbarium is built on a foundation of scientific integrity, transparency, and care. Research sources are referenced throughout the site wherever possible. Content creation is assisted by AI tools and carefully reviewed for accuracy.