8 Ways to Get Arthritis Pain Relief Naturally
Dealing with arthritis pain isn’t fun. More than 32.5 million American adults have osteoarthritis, the most common form of arthritis, making this an issue for many.
But there’s a difference between something being common and just having to deal with it. Arthritis pain relief is possible and there are several options to try, ranging from small tweaks you make at home to more intense interventions with the help of your doctor.
If you’re struggling with arthritis pain, it’s a good idea to at least check in with a healthcare provider about your options. But, while you wait for an appointment, you can try these arthritis pain relief options on for size.
Arthritis pain relief options
If you have arthritis, there are a few treatments and steps you can take to try to lessen your pain. Consider these expert-recommended tips.
Keep your joints moving
There’s something called synovial fluid between your joints, which cushions the ends of your bones and reduces friction when you move your joints, Medline Plus explains. This fluid warms up with movement and can help lessen the symptoms of arthritis, says Hiten Patel, M.D., M.P.H., a family medicine physician at The Ohio State University Wexner Medical Center.
“General mobility and movement—specifically strengthening muscles around the joint—can improve pain,” Dr. Patel says. Movement itself creates more synovial fluid, which lubricates the joint and causes less arthritis symptoms, he says. Even stretching your joints through their full range of motion can help.
The Mayo Clinic recommends that you focus on stretching, range-of-motion exercises and gradual progressive strength training, and include low-impact aerobic exercise like walking, cycling, or water exercises. At the same time, you’ll want to avoid high-impact activities like running, jumping, tennis, high-impact aerobics, and repeating the same movement, like doing a tennis serve repeatedly.
Do your best to balance activity and rest
While movement is good for helping with symptoms of arthritis, you can also overdo it. “Each person is different and there may be some variability in terms of how much exercise you should be doing, the types, and the duration,” says Ilan Danan, M.D., sports neurologist and pain management specialist at the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, Calif.
He recommends that you “make sure you give yourself appropriate off days” and listen to your body. “The one thing you shouldn’t be doing is pushing through a lot of pain,” Dr. Danan says.
Try to lose weight
“Arthritis usually involves weight-bearing joints, such as the hip or knee,” says Benjamin Bengs, M.D., orthopedic surgeon and director of special surgery at the Center for Hip and Knee Replacement at Providence Saint John’s Health Center in Santa Monica, Calif. “If these joints have more weight on them due to obesity, they will be more painful and less active, which can sometimes start a cycle of inactivity. Keeping your weight reasonably controlled can avoid this cycle.”
Consider OTC pain relievers
Over-the-counter pain-relieving medications like acetaminophen (Tylenol), ibuprofen (Advil, Motrin IB), or naproxen sodium (Aleve), can help, says Arashdeep K. Litt, M.D., an internal medicine physician with Spectrum Health. Both will help with pain, but non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen “will aid with inflammation and swelling,” Dr. Litt says. She adds this caveat, though: “Always check with your doctor about dosing and frequency as each patient is different and even over-the-counter medications can cause side effects.”
Topical creams can help, too
Some topical creams containing capsaicin can help relieve pain when you apply them over a joint, Dr. Patel says. Topical NSAIDS like diclofenac can also be helpful, Dr. Litt says.
When to see your doctor for arthritis
If you suspect that you have arthritis, or if you’re dealing with pain you can’t shake, it’s a good idea to check in with your doctor, Dr. Patel says. “It’s always good to see a physician if it’s something you’re not sure about,” he says. “A lot of times, we see someone come in with what they think is arthritis and it ends up being a meniscal tear or something.”
If you’re not sure if you need to see a doctor, Dr. Patel recommends seeking help if you’ve had the pain for more than a month or if the pain is unbearable.
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