Natural Cures for Joint Pain: 9 Solutions That Work

Joint pain is experienced by millions of people. You can use these natural strategies for relief and to improve their joint health.

When to See a Doctor First

If you have the following, you should seek medical attention:

• Severe joint pain that began suddenly
• Joint pain after an injury
• Fractured, red, or warmer joints than usual
• Joint pain that accompanies a fever
• Unable to use the joint your joint is like it usually is
• Any joint pain longer than 2 weeks

These symptoms could represent underlying pathology that will need medical treatment.

Common Causes of Joint Pain

Common causes of joint pain include:

• Osteoarthritis (degenerative wear and tear)
• Rheumatoid arthritis (autoimmune pathology)
• Bursitis (inflammation of the cushions)
• Tendinitis (inflammation of the tendons)
• Overuse or injury
• Gout
• Fibromyalgia

In this article, we discuss primarily osteoarthritis and general joint pain from over use, wear, or aging.

Note: There are serious conditions of arthritis that may require medical management. The natural remedies discussed are meant to assist your care, but if you suspect something serious, consult a professional.

9 Natural Remedies Backed by Evidence

1. Regular Low-Impact Exercise

Exercise is medicine for your joints. Consider gentle exercise, which:

Benefits:

• Supports the muscles that support the joints
• Helps maintain flexibility
• Reduces stiffness
• Helps with weight management
• Releases your own pain-relief chemicals

Some of the best exercises for joint pain are:

• Swimming or water aerobics (water has no effect on your joints at all)
• Walking (a low-impact exercise)
• Bicycling (a great exercise that supports body weight)
• Tai Chi (a very good exercise to promote balance and flexibility)
• Yoga (a gentle stretching and strengthening program)

How much? 30 minutes, 5 days per week.

Important: Start slowly and gradually build. A little discomfort at first is a normal issue, but stop if the joint hurts more.

2. Application of Heat and Cold

Both modalities relieve pain for different reasons in relation to your joints.

Heat's mechanism is to:

• Increase blood flow
• Promote relaxation of muscles
• Reduce stiffness associated with joint pain

When to apply heat:

• Morning stiffness
• Chronic joint problems
• Before exercise as a warm-up

How to apply heat:

• Warm shower or bath (15-20 minutes)
• Heating pad (20 minutes)
• Warm towel
• Never apply directly to the skin; always use a thin barrier

Cold's mechanism is to:

• Reduce inflammation around your joints
• Numb pain in the joint (perhaps temporarily)
• Promote reduced swelling in the joint

When to apply cold:

• After activity/exercise
• Acute pain or flare-ups
• Swollen joints

How to cold:

• Ice pack wrapped in a towel (15-20 minutes)
• Cold compress
• Bag of frozen peas
• Resting 40 minutes between applications

3. Stay at a Healthy Weight

Excess weight puts strain on your joints, particularly the knees and hips.

The size of the impact:

• Each pound of weight = 4 extra pounds of stress on your knees
• If you lose 10 pounds, your knees experience 40 pounds less pressure with each step
• Weight loss helps alleviate pain and slows the progress of arthritis as well

How to Lose Weight:

• Aim for 0.5 - 1kg of weight loss each week
• Focus on the quality of the food you eat
• Pair with a gentle form of exercise
• Little changes, not fad diets

Research indicates: even a 10% loss can meaningfully improve knee pain.

4. Take Omega-3 Fatty Acids

Omega-3 fatty acids are recognised as an anti-inflammatory factor.

Sources:

• Fatty fish (salmon, mackerel, and sardines)
• Walnuts
• Flaxseed or flaxseed oil
• Chia seeds
• Fish oil supplement

A typical dose will be:

• 2-3 servings of fatty fish per week or 1000-2000mg EPA+DHA supplement daily
• It will take about 2-3 months to reach full effect of usage

Research: Clinical studies find omega-3 fatty acids decrease tenderness and stiffness of joints with arthritis.

5. Consider Curcumin (Turmeric) Supplement

Curcumin is an active factor in turmeric that also has strong anti-inflammatory properties.

Typical dosage will be:

• 500-1000mg of curcumin daily with black pepper (which increases the body's absorption)
• Alternatively, a turmeric extract supplement is fine

Alternatively, curry is a food source:

• Golden milk (turmeric latte)
• Curcumin in food recipes
• Turmeric tea

Studies indicate curcumin (turmeric) can provide a pain reduction in arthritis similar to ibuprofen in some cases.

Note: It may take up 4-8 weeks or longer to start to feel benefits. Please consult your health care provider if you are taking blood thinners.

6. Glucosamine and Chondroitin

These products might facilitate cartilage regeneration.

Dosage:

• Glucosamine: 1500mg each day
• Chondroitin: 1200mg daily
• Usually contain both nutrients in one supplement

Evidence: Mixed but promising data

• Some studies show pain reduction
• May help slow cartilage loss
• Better for mild to moderate arthritis

Timeline may be 2-3 months trial to see if it works

Note: If allergic to shellfish (many supplements derived from shellfish, non-allergic supplements available)

7. Massage Therapy

Massage can decrease pain and improve joint flexibility.

Benefits:

• Can increase blood flow
• Decrease muscle tension around joints
• May release endorphins
• Can contribute to improved range of motion

Self massage:

• Use gentle circular motions
• Moderate pressure
• Massage the muscles around the painful joint
• Use massage oil or lotion
• 5-10 minutes each area

Professional massage:

• Ask the therapist if they have worked with those with arthritis
• Tell the massage therapist if you are in tension in that area
• Weekly or bi-weekly sessions will be best

8. Light Stretching and Range of Motion Activities

Will help reduce stiffness and maintain flexibility.

Daily routine (5-10 minutes):

For knee pain:

• Sitting knee extensions
• Hamstring stretches
• Quadriceps stretches
• Ankle circles

For hip pain:

• Hip flexor stretches
• Leg swings
• Butterfly stretch
• Hip circles

For shoulder pain:

• Arm circles
• Cross-body stretch
• Overhead stretch
• Doorframe stretch

For hand pain:

• Finger bends
• Wrist circles
• Touch thumb to finger
• Clench fist and release

Guidelines:

• 15-30 seconds on stretches
• Do not bounce
• Go slow and gentle
• Do daily even without pain

9. Adequate Rest and Sleep

Poor sleep negatively affects post pain and inflammation.

Sleep tips for joint pain:

• Good supportive mattress (roughly 7-10 years)
• Pillow in-between knees (side sleep)
• Pillow underneath knees (back sleep)
• 7-9 hours nightly
• Same time sleep routine each night

Resting during weakness:

• Do not stay immobile too long
• Managing rest and gentle movement
• Ice swollen joints
• Elevate affected limb

Other Helpful Strategies

Dietary Changes

Anti-inflammatory foods include:

• Berries (blueberries and strawberries)
• Dark leafy greens
• Olive oil
• Tomatoes
• Fatty fish
• Nuts

Foods to limit:

• Processed foods
• Refined carbohydrates
• Excess sugar
• Trans fats
• Excessive alcohol

Supplements with Some Evidence

May be effective (consult doctor first):

• Vitamin D (if insufficient)
• Boswellia extract (frankincense)
• Ginger
• Green tea
• SAMe

Weak evidence of using:

• Collagen peptides
• MSM
• Cat's claw

Topical Treatments

May help:

• Capsaicin cream (from chili peppers)
• Arnica gel
• CBD oil or cream
• Menthol rubbing products

Application:

• Follow directions on the product's label
• Use a small test area to see if your skin reacts
• Wash hands after applying

Supportive Devices

Could be useful:

• Knee braces (for support)
• Cane or walking stick
• Jar openers (hand arthritis)
• Ergonomic tools
• Supportive shoes with cushioning

Ineffective Remedies (Do Not Waste Your Money)

Either no scientific support or negative side effects:

• ❌ Copper bracelets
• ❌ Magnetic therapy
• ❌ Colloidal silver
• ❌ Most "miracle cures"
• ❌ Detoxes

Possibly harmful:

• Excessive high-impact physical activity (running, tennis)
• Neglecting severe pain
• Doing only natural remedies for serious conditions

Formulating Your Own Specific Joint Care Program

Daily Basis:

• Gentle movement/exercise (30 min per day)
• Stretching routine (5-10 min early-in-the-day or evening)
• Anti-inflammatory foods
• Hydration

Weekly (2-3 times):

• Low-impact exercise (swimming, cycling)
• Heat therapy before exercise
• Cold therapy after exercise

Continuous Basis:

• Healthy weight standards
• Supplements
• Sleep
• Stress Management

When Natural Remedies Are Not Enough

Medical treatments to consider discussing with your doctor:

• Physical Therapy
• Prescription medications
• Corticosteroid injections
• Hyaluronic acid injections
• Platelet-rich plasma (PRP)
• Surgery - severe only

Expected Timeline - Weeks

Week 1-2: acute pain relief for initial/acute onset using either ice or heat
Week 2-4: Exercise begins to alleviate stiffness
Week 8-12: Supplements begin to take effect
3-6 months: considerably improved function with consistent effort

At all times, consider your joint health to be a long-term concern. These are not single fixes but rather, lifestyle changes.

In Summary

Relief of natural joint pain involves:

1. Low-impact exercise (swimming, walking, tai chi)
2. Maintaining a healthy weight
3. Eating an anti-inflammatory diet (including omega-3)
4. Rest and sleep
5. Heat/cold therapy when applicable
6. Considering supplements that have been shown to be effective (with enough research), when needed and appropriate
7. Being consistent for 2-3 months

All seven of these items work best when working together rather than individually. Also, one technique that works for one person may not always work for another, so consider the seven items and experiment a little to find your routine. And finally, let your physician know about any supplements or natural remedies you are using especially if you are on medications or have other health conditions.

Most joint pain is manageable. With the right combination of natural processes/techniques and medical care as needed, most people can reduce their pain and/or improve their quality of life significantly.