8 Natural Ways To Relieve Joint Pain

Osteoarthritis (OA) is a disease that gradually wears down joint tissue, leading to joint pain, stiffness, and swelling. OA can affect any joint but most commonly affects the hips, knees, hands, neck, and lower back.

OA can impact nearly every aspect of your life, making daily tasks like walking up stairs and gripping objects painful. It can affect your ability to work, manage household chores, enjoy hobbies, and get a good night’s sleep. 

Along with following your treatment plan, self-care is important in managing OA. Self-care means taking care of your physical, emotional, and mental well-being.

Here are self-care practices that may help your osteoarthritis:

Staying active with osteoarthritis can be challenging due to the pain and stiffness caused by the condition. However, regular exercise is one of the most effective ways to manage OA symptoms and maintain joint health.

Without movement, joints can become stiffer, and muscles around them weaken. This can make daily activities even harder. Regular exercise can help manage symptoms and improve overall health and quality of life.

Staying active with OA can help: 

• Reduce joint pain and swelling
• Improve joint flexibility 
• Strengthen the muscles around your joints
• Manage weight, which reduces pressure on joints
• Support the health of cartilage and bone tissue
• Enhance overall fitness and cardiovascular health

Aerobic activities, like walking, swimming, or cycling, are a great way to ease into physical activity if you haven’t exercised in a while. Over time, adding resistance training helps build muscle strength and further reduces joint strain. Doing both types of exercise can ease joint pain and reduce stiffness. 

Each week, aim for 150 minutes of moderate-intensity aerobic activity, like brisk walking, or 75 minutes of vigorous aerobic activity, like jogging. You should do muscle-strengthening exercises twice a week for even better results.

The key to success is choosing activities you enjoy. Whether it’s a group fitness class, yoga, or gardening, regular movement can help you live a more active life.

​​What you eat can affect your osteoarthritis symptoms. A well-balanced diet can provide your body with essential nutrients, reduce inflammation, and support joint health.

One diet that may help with osteoarthritis is the Mediterranean diet. It emphasizes nutrient-dense foods like fresh fruits, vegetables, whole grains, lean proteins like fish and poultry, nuts, seeds, and healthy fats like olive oil. It can help reduce inflammation and OA symptoms.

The Mediterranean diet and other whole-food diets can supply your body with antioxidants, vitamins, minerals, and omega-3 fatty acids. These nutrients support cartilage and bone health, help maintain body weight, protect joint function, and potentially slow the progression of osteoarthritis. 

A balanced diet emphasizing whole, unprocessed foods may also improve energy levels. 

Dietary supplements can be a valuable addition to your OA management plan. Research findings on the effect of supplements on OA are mixed, though some evidence suggests certain supplements may help relieve common OA symptoms and support joint health.

Supplements that may help with OA include: 

• Glucosamine and chondroitin: Glucosamine and chondroitin are cartilage components that may protect and repair joint tissues. While some studies showed only mild symptom relief after taking the two, others suggest the combination may rival nonsteroidal anti-inflammatory drugs (NSAIDs) in lowering pain, stiffness, and swelling in knee OA. 
• Vitamin D: Vitamin D helps strengthen bones. Vitamin D supplements may improve joint pain in people with vitamin D deficiency. In people who are not deficient, vitamin D supplements likely won’t relieve OA pain. 
• S-adenosyl-methionine (SAM-e): SAM-e is a natural compound with pain-relieving and anti-inflammatory effects. Some research suggests it may be as effective as NSAIDs for managing OA symptoms, though other studies have shown no benefit. 
• Curcumin: This is the most abundant compound in turmeric. Some evidence suggests curcumin may be as effective as Advil (ibuprofen) for relieving knee OA pain. 
• Willow bark: Willow bark contains compounds similar to aspirin, so people have historically used it for pain and inflammation. While its effectiveness for OA is unclear due to mixed research results, some people find it helpful for managing symptoms. 
• Undenatured type II collagen (UC-II): UC-II is a form of type II collagen, the structural protein found in cartilage. Evidence suggests that UC-II may reduce OA symptoms like pain and stiffness and improve joint function.

Before trying any supplement, talk with a healthcare provider. Some supplements can interact with medications you may be taking. A provider can let you know if the supplement will be safe and effective for you. 

Maintaining the weight you and your healthcare provider decided was optimal for you is one of the best ways to manage osteoarthritis and improve overall joint health. Excess weight adds stress to your joints, particularly weight-bearing joints like the knees, hips, ankles, and spine—which can worsen osteoarthritis symptoms.

Losing even a small amount of weight can help osteoarthritis in the following ways: 

• Reduces pressure on joints: For every pound you lose, there is a fourfold reduction in pressure on the knees. Losing 10 pounds removes 40 pounds of pressure from your knees. 
• Eases pain: Research shows that weight loss leads to arthritis pain relief. One study found that losing 10–20% of body weight can significantly improve pain, joint function, and quality of life among people with knee OA.
• Reduces inflammation: Fat tissue produces pro-inflammatory chemicals that can worsen arthritis symptoms. Weight loss lowers these fat stores, decreasing systemic (body-wide) inflammation. 
• Slows cartilage breakdown: Losing weight can protect joint cartilage. Research suggests that losing weight may reduce cartilage breakdown, slowing the progression of OA.

Weight loss and maintenance take time and perseverance, but they’re one of the most effective ways to improve arthritis symptoms. If you have extra body weight, talk to a healthcare provider about losing weight—it could make a substantial difference in your OA management.

Around 70% of people with OA experience sleep disturbances, such as waking up throughout the night or having trouble falling asleep. Pain can interfere with a good night’s sleep, and poor sleep can also intensify pain.

Research shows that sleep disturbances can raise pain sensitivity and worsen pain signals beyond what is typical for any joint damage you have. Over time, poor sleep can lead to or worsen depression, increase disability, and reduce your ability to manage daily activities, compromising your independence and overall quality of life.

Prioritizing sleep can improve pain management and mood and help you cope with the challenges of OA. For consistent, high-quality sleep, you can: 

• Maintain a consistent bedtime and wake-up time
• Engage in calming bedtime activities, such as reading, meditation, or taking a warm bath 
• Avoid caffeine, alcohol, and large meals in the evening
• Keep your bedroom dark, quiet, and at a cool temperature
• Avoid screen use at least 30 minutes before bed
• Exercise regularly and eat a healthy, balanced diet
• Practice relaxation techniques like deep breathing or progressive muscle relaxation before sleep

Managing pain is a key part of life when living with osteoarthritis. Pain management techniques for osteoarthritis include: 

• Heat therapy: Heating pads, compresses, and warm baths or showers can reduce joint pain and stiffness and increase range of motion. 
• Meditation: This mind-body practice helps lower stress and inflammatory chemicals in the body. Regular meditation, such as mindfulness meditation or breathing exercises, can help relieve OA pain. It can also retrain the brain to lower its response to pain, offering long-term benefits. 
• Stretching: Gentle stretches can improve flexibility and range of motion. It can also relieve tension in the muscles surrounding your joints. Stretching promotes blood flow to your joints, easing stiffness and reducing pain. Incorporate stretches targeting the muscles around your affected joints, such as hamstring stretches for knee OA or hip flexor stretches for hip OA. 
• TENS therapy: Transcutaneous electrical nerve stimulation (TENS) therapy uses a small, battery-powered device to deliver low-voltage electrical currents to the skin. These currents stimulate nerves in the affected area, interrupting pain signals before they reach the brain. TENS therapy also encourages the release of endorphins, the body’s natural pain-relieving chemicals. TENS therapy may help relieve joint pain in the knees, hips, or back, making it a useful tool for OA pain management. 

When OA pain is intense, assistive devices can provide relief and help make daily tasks easier on your joints. Whether you need mobility support, tools to reduce strain during household tasks, or aids to make working or driving less painful, there are many options to consider: 

• Dressing aids: Items like zipper pulls, button fasteners, and long-handled shoehorns can help you get dressed while minimizing pain. 
• Kitchen aids: Reachers (long-handed gripping tools) can help get items stored above or below you. Built-up handles and grips on utensils provide a more comfortable hold. Electric can openers and fixed jar openers offer quick, effortless access to canned and jarred goods. 
• Bathroom aids: Tub bars and handrails can make getting in and out of the bath or shower safer. Faucet levers or tap turners can help if you have difficulty gripping. Raised toilet seats make it easier to sit down and stand up, reducing stress on your hips and knees.
• Office aids: Adjustable-height chairs and desks encourage comfortable posture. Large-button phones and hands-free headsets make communication easier. 
• Car aids: Devices like wide key holders or gas cap openers can make turning the car’s ignition or fueling much easier. 

Between fear of movement due to pain, difficulty staying active, and feelings of anxiety or depression, osteoarthritis can make it hard to stay connected with others, increasing the risk of isolation. When managing a chronic condition like OA, social connections aren’t just comforting—they’re essential. 

Research shows that people with chronic conditions and strong social support enjoy a better quality of life and experience fewer physical and mental effects of stress. Support can take many forms, such as a spouse helping with household chores, friends checking in regularly, or support groups providing advice and resources that make daily life easier. 

To build a support network, you can: 

• Reach out to a friend or family member for a chat or to meet up
• Join an in-person or virtual group centered on an interest, such as a book club or hobby, or a support group for people living with OA 
• Take a class through a local community program to connect with others who share your interests
• Schedule regular activities with friends, like having lunch or walking together

While self-care can help manage osteoarthritis symptoms, it is also important to follow your treatment plan and maintain regular appointments with your healthcare provider.

If you have OA, contact your healthcare provider if you develop:

• Severe or worsening joint pain 
• Sudden inability to move or bear weight on the affected joint
• New or worsening symptoms after starting a new exercise or treatment 
• Difficulty sleeping due to pain 

If you have osteoarthritis, self-care strategies can help you manage symptoms, maintain independence, and improve your quality of life. Self-care strategies can include regular exercise, a joint-friendly diet, and assistive devices.

Contact your healthcare provider if your symptoms worsen or prevent you from engaging in daily activities. They may suggest additional self-care strategies or changes to your treatment plan to help improve your quality of life.