If you have rheumatoid arthritis (RA), you’ll still need your regular medical care, but some natural remedies might help ease pain and stiffness.
Many of these are simple, like using heat or ice packs. Others, like acupuncture, require a trained professional.
If you’re thinking about trying natural remedies, talk to your doctor first. They can help you figure out what’s safe and what might work best for you. If they give you the green light, here are some options to consider:
Working with Professionals
Acupuncture
This ancient Chinese practice is one of the oldest natural pain treatments. It involves placing super-thin needles along specific points in your body to balance energy, or “qi” (pronounced “chee”). While there’s not much research specifically on acupuncture for RA, studies show it can lower inflammation and help with chronic pain, especially in the back.
Since it involves needles, make sure to see a licensed practitioner—your rheumatologist may have recommendations.
Biofeedback
This technique helps you gain control over automatic body responses like heart rate and blood pressure. Sensors on your body send signals to a monitor while a therapist teaches you how to manage stress.
Massage
Massage has been around for thousands of years, and modern science backs its benefits for pain relief. There are different types, so check with your doctor first. If you try it, find a massage therapist experienced in working with people who have RA. Let them know about any sensitive spots and ask them to skip scented oils if you have skin sensitivities.
Also Read: What are the Best Mindfulness Techniques for Reducing Chronic Pain?
At-Home Remedies
Exercise
Moving might be the last thing you feel like doing, but it actually helps. Exercise won’t make RA worse, and it can reduce swelling and pain.
Before starting, talk to your doctor or a physical therapist. They can help design a program that may include:
- Aerobics (like walking or swimming) to get your heart pumping
- Strength training to support your joints
- Range-of-motion exercises to keep your joints flexible
- Balance exercises to prevent falls
Heat and Cold Therapy
Doctors often recommend both heat and cold treatments for RA:
- Cold therapy reduces swelling. Use an ice pack on painful joints during a flare-up, but only for 15 minutes at a time. Take at least a 30-minute break between applications.
- Heat therapy relaxes muscles and boosts blood flow. You can use a heating pad, warm towel, or even take a hot shower. Just be careful not to overheat. If you have high blood pressure or heart disease, limit time in hot tubs or saunas.
Also Read: Which Natural Supplements Help Ease Muscle Soreness?
Pain-Relief Creams and Gels
Some pain-relief creams contain capsaicin, the ingredient that makes chili peppers hot. Studies show it may help with RA pain. Just don’t use it with a heating pad—it can cause burns.
Deep Breathing and Meditation
Slow, deep breaths can calm your body and reduce muscle tension. Meditation is another simple way to manage pain. You don’t have to clear your mind completely—just focus on your breath. Even a few minutes can help.
Progressive Muscle Relaxation
Try this technique to ease tension:
- Tighten, then relax different muscle groups, starting at your face and working down to your feet (or vice versa).
- Breathe in while you contract your muscles.
- Breathe out as you release the tension.
Tai Chi and Yoga
Tai chi is a slow, flowing martial art that’s easy on your joints and can improve strength and balance. Yoga combines movement, breathing, and meditation, which can ease stiffness and stress. Studies show it may reduce inflammation. Just check with your doctor and find an instructor familiar with RA.
Turmeric
This golden spice, common in curries, has been used in traditional medicine for centuries. Research shows it may reduce inflammation as well as some over-the-counter pain relievers.
Visualization
Picture yourself in a peaceful place. This simple mental exercise can help distract you from pain and lower stress.
Alternative Remedies
Magnets
Magnetic therapy is popular, but most research has focused on osteoarthritis, not RA. Some studies suggest it helps with joint pain, but there’s no solid proof yet.
Aromatherapy and Essential Oils
While aromatherapy won’t directly reduce pain, some scents—like lemon—might boost your mood. Essential oils can be used in massage, but test them on a small area first, as some can irritate the skin.
Thunder God Vine
Some research suggests this herbal supplement can reduce inflammation and improve RA symptoms, even more than some standard RA medications. However, it comes with risks, like stomach issues, hair loss, and even infertility in men. Pregnant women and those at risk for osteoporosis should avoid it. Also, finding a safe, high-quality version can be tricky, especially outside the U.S.
Also Read: What Practices Aid Recovery After a Sprain?
A Note on Supplements
Some natural supplements might help with RA, but research is still in the early stages. Plus, they can interact with medications. Always tell your doctor about any supplements you’re taking to make sure they’re safe for you.
