Arthritis is a condition that causes pain and swelling in your joints. There are different types of arthritis, and some tend to get worse over time.
For example, osteoarthritis happens when the cartilage between your joints wears down, causing the bones to rub together. This leads to pain, swelling, and stiffness. On the other hand, rheumatoid arthritis (RA) is an autoimmune condition where your immune system mistakenly attacks healthy joint tissue, causing inflammation and pain.
While doctors can prescribe medication to help with arthritis pain, there are also simple things you can try at home to feel better. Here are 9 easy ways to manage arthritis pain naturally:
1. Manage Your Weight
Your weight can make a big difference when it comes to arthritis pain. Extra weight puts more pressure on your joints, especially your knees, hips, and feet.
The American College of Rheumatology and Arthritis Foundation recommends losing weight if you have osteoarthritis and are overweight. Losing just 5% of your body weight can help:
- Improve your ability to move
- Reduce joint pain
- Prevent further joint damage
Talk to your doctor about setting a target weight and creating a plan to help you reach it.
2. Stay Active
Exercise can help reduce arthritis pain by:
✅ Keeping your joints flexible
✅ Strengthening the muscles around your joints for better support
✅ Helping you maintain a healthy weight
The Centers for Disease Control and Prevention (CDC) recommends getting 150 minutes of moderate exercise per week. Some good low-impact exercises include:
- Walking
- Cycling
- Tai chi
- Swimming
If you’re unsure where to start, a healthcare professional or trainer can help create an exercise plan that works for you.
3. Try Heat and Cold Therapy
Heat and cold can help ease arthritis pain and swelling.
- Heat therapy: Take a warm shower in the morning to loosen stiff joints or use a heating pad to relax muscles.
- Cold therapy: Wrap an ice pack (or a bag of frozen veggies) in a towel and apply it to sore joints to reduce swelling and numb the pain.
You can also try capsaicin cream (made from chili peppers) for warming relief.
Also Read: What are Safe Natural Remedies for Arthritis Pain?
4. Give Acupuncture a Shot
Acupuncture is an ancient Chinese treatment where thin needles are inserted into certain points on your body. Some research shows it may help reduce arthritis pain and improve joint function.
The risk is low, but make sure to see a licensed acupuncturist for the best results.
5. Use Meditation to Cope with Pain
Stress and anxiety can make arthritis pain worse. People with RA are also more likely to experience depression, which can increase inflammation.
Relaxation techniques like these may help:
- Mindfulness meditation
- Yoga
- Guided imagery
- Massage
Reducing stress can help lower inflammation and make it easier to manage pain.6. Follow an Anti-Inflammatory Diet
6. Follow an Anti-Inflammatory Diet
Eating the right foods can help reduce joint pain and improve overall health. A Mediterranean or plant-based diet is often recommended because it reduces inflammation.
✅ Good foods to eat:
- Fatty fish (like salmon)
- Olive oil
- Berries
- Garlic and ginger
- Broccoli and spinach
- Walnuts and grapes
❌ Foods to avoid:
- Sugary drinks and snacks
- Processed meats
- Gluten
- High-salt foods
- Highly processed foods
Talk to your doctor before making big changes to your diet to avoid nutritional deficiencies.
7. Add Some Turmeric
Turmeric, a yellow spice often used in Indian cooking, contains a compound called curcumin that has anti-inflammatory properties.
While more research is needed, adding turmeric to your meals could help reduce joint pain. Try adding it to soups, rice, or smoothies.
8. Try Massage
Massage can help reduce muscle tension and improve joint function. Some studies suggest that Swedish massage may even help reduce the need for pain medication.
Although more research is needed, massage is generally safe and can help with stress relief. A doctor or physical therapist can recommend a trained massage therapist or show you how to do self-massage at home.
9. Consider Herbal Supplements
Certain herbs may help with arthritis pain, but research is still limited. Some herbs that might help include:
- Boswellia
- Bromelain
- Devil’s claw
- Ginkgo
- Stinging nettle
Since supplements aren’t regulated by the FDA, be sure to buy from a trusted source and talk to your doctor before trying anything new. Some supplements can interact with medications.
Also Read: Which Natural Supplements Help Ease Muscle Soreness?
Final Thoughts
Managing arthritis pain doesn’t have to be complicated. A combination of weight management, exercise, diet, and stress reduction can make a big difference in how you feel. Try a few of these strategies to see what works best for you — and don’t hesitate to reach out to your doctor for guidance!
