For many people, reaching for pain relievers is as instinctual as eating. Hungry? Go to the refrigerator and grab a bite. Pain? Swallow a pill. But pain pills have their costs.

Pain is a way for our body to let us know that something is wrong and should be fixed. One in 10 U.S. adults suffer pain that lasts a year or more.  Fully a quarter of American adults say they have suffered a day-long bout of pain in the past month, according to the National Center for Health Statistics, part of the CDC. Lower back pain is among the most common complaints, along with migraine or severe headache, and joint pain, aching or stiffness. More than a quarter of adults interviewed said they had experienced low back pain in the past three months. Migraines or severe headaches affected 15 percent of adults in the past three months, and 4 percent of adults had used a narcotic pain drug in the past month for pain relief.

Acetaminophen (Tylenol, panadol, etc.) can cause liver damage. Nonsteroidal anti-inflammatory drugs (NSAIDS), such as naproxen (Aleve) and ibuprofen(Advil, Motrin, etc.), can cause gastrointestinal bleeding and impaired kidney function. They can also inhibit cartilage repair in the knees, hips and other joints. In addition to being addictive, Lortab, Percocet and other narcotic painkillers can cause drowsiness and clouded thinking. The muscle relaxant cyclobenzaprine (Flexeril) has been linked with dizziness, rash arrhythmia and even convulsions.

Pain may be sharp or dull, intermittent or constant, or throbbing or steady. Sometimes pain is very difficult to describe. Pain may be felt at a single site or over a large area. The intensity of pain can vary from minor to intolerable. Pain may also be acute or chronic.

In certain cases, the risks posed by the adverse reactions are offset by clear benefits. When pain is especially severe, nothing can replace the merciful relief of medication. But for run-of-the-mill discomfort-tension headache, ankle sprain, joint stiffness, back pain and postsurgical pain-it's often better to skip drugs and opt instead for natural treatments.

Ice may seem old-fashioned, but it remains one of the best natural painkillers. It's great for back pain, aching, swollen joints and headache. It reduces congestion, improves blood flow and promotes healing. A bag of frozen peas works as well as an ice pack, and it can be refozen and reused many times. Usually a 10-minute application, two or three times each hour, if effective.

If headaches are your problem, drinking lots of water is often all that's needed. In particular, tension headaches and "toxic" headaches from drinking too much alcohol or consuming too much caffeine respond well to "hydrotherapy.: Have eight ounces of water every 10 minutes for one hour. Make sure a bathroom is handy before starting this remedy!

For acute sprains, strains and scrapes, bruises and other minor trauma, nothing beats arnica. This homeopathic remedy-available in health food stores and now many drugstores-reduces bruising and pain. Unless you are accident-prone, a single vial costing less than $10 should last several years.

For enndinitis and sciatica-and to speed recovery from surgery-I often recommend bromelain. This natural anti-enflammatory agent-an enzyme derived from pineapple-stimulates the breakdown of inflammatory compounds at the injury site.

Steven Johnson is interested in maintaining a vital, active, and healthy lifestyle. For information and products on natural pain relief and other life-enhancing nutrients please visit his website Alternative Health Supplements.