6 Natural Remedies to Help Relieve Arthritis Pain

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Living with arthritis can be challenging, especially when it comes to managing pain. While medications are an important part of any treatment plan, many people look to supplement their care with natural remedies to help alleviate symptoms as well. These treatments can often provide relief without the side effects associated with pharmacological options.

In this article, we'll explore 6 natural remedies that may help ease arthritis pain, improve joint function, and enhance your overall quality of life. From massage therapy to Epsom salt baths, these options offer alternative ways to manage arthritis naturally.

Exercise

Experts recommend starting an exercise program slowly—even a few minutes of physical activity is beneficial—before gradually progressing. You should also avoid any rapid or repetitive movements, as these could increase joint stress. If you would like the guidance of an expert, there are even exercise classes designed for people with arthritis!

Exercise offers many benefits, including:

• Replenishing lubrication to the joints
• Reducing pain and stiffness while improving muscle strength and endurance
• Decreasing the fatigue often experience by patients with rheumatic conditions, such as fibromyalgia
• Aiding in weight loss among overweight patients, which reduces the burden on the joints
• Encouraging relaxation and improves mood
• Reducing anxiety

Epsom Salt Baths

Epsom salt is a mixture of magnesium, sulfur, and oxygen that is used to alleviate sore muscles. Although there is a lack of scientific data to back up the benefits of Epsom salt, many healthcare providers and integrative medicine specialists recommend soaking in an Epsom salt bath for pain relief.

Enjoy an Epsom bath at home:

• Pour between 1 – 2 cups of salt into a bath as it fills with hot water
• Soak for about 15 – 30 minutes
• Rinse off afterwards and apply a moisturizer, as the salts may dry out your skin

An added bonus: taking a warm bath is a great way to relax after a long day and may help with anxiety and depression in addition to muscle pain.

Capsaicin

Capsaicin, a chili pepper extract, is a homeopathic treatment for burning pain in the nerves associated with arthritic conditions including rheumatoid arthritis and osteoarthritis. It works by reducing substance P, which effects pain signal transmission in the body.

When applied topically, it can cause a mild burning or tingling sensation. However, this effect often lessens with continued use at dosages recommended by your doctor.

Anti-Inflammatory Diet

The Mediterranean diet is often recommended for patients with arthritis due to its anti-inflammatory properties, which can improve joint pain, lower blood pressure, and even aid in weight loss, which can also reduce joint pain.

The basics:

• Fish (the recommended serving is 4 oz, twice a week)
• Nuts and seeds (1.5 oz daily)
• Fruits and vegetables (9+ servings daily)
• Olive oil (2 – 3 tbsp daily)
• Beans (approximately 1 cup, twice a week)
• Whole grains (3 – 6 oz daily)

Heat or Cold

Heat therapy, also called thermotherapy, works by increasing the blood flow to inflamed joints, helps to eliminate waste products, and relaxes tight muscles. Conversely, cold therapy decreases the blood flow and helps to reduce swelling and inflammatory chemicals. It also slows the transmission of pain signals through the nerves. During an arthritis flare, or for soreness and swelling after exercise, try cold therapy first and then alternate hot and cold for the best results.

Examples of Heat Therapy:

• A warm bath or shower
• Hot water bottles
• Warm compresses
• Heating pads

Examples of Cold Therapy:

• Ice packs
• Cool showers
• Massaging the affected area with an ice cube
• Coolant sprays, such as Dermoplast

Massage Therapy

Massage therapy offers patients with arthritis a multitude of benefits, including reducing pain and stiffness, improving joint function and mobility, and increasing the blood flow to joints. Additionally, massages promote relaxation, boosts mood, and can induce a more restful sleep. While massages can vary in intensity, all types of massage are helpful for alleviating arthritis pain.

Experts encourage patients to find a massage therapist with experience with arthritis and to be consistent with your massage routine. Communication is another crucial aspect: you must tell your therapist about your current injuries or joint damage and be sure to let them know if anything hurts during the session. They warn that you may feel sore afterwards because massage increases blood flow and inflammation temporarily, but drinking plenty of water (and taking an Epsom bath!) can help ease sore muscles.