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Joint pain can be very difficult to treat and is one of the most common reasons for visiting a doctor. However, there are natural remedies to help with joint pain.
If you’re one of the millions of people who have to use pain relievers like aspirin regularly to manage joint or bone discomfort, you’ve come to the correct spot to learn about safer alternatives. A variety of natural therapies have been demonstrated to help alleviate symptoms of joint pain, such as stiffness, limited range of motion, and trouble walking, whether you experience it in your low back, shoulder, knees, or elsewhere.
According to certain studies, one-third of all individuals suffer from joint discomfort at least once a month. So, where are joint aches most likely to occur on the body? These include the low back, neck, knees, hips, shoulders, ankles, and any other places subjected to repeated motions or bearing the brunt of the body’s weight.
Depending on the intensity of your symptoms, you may opt to leave your joint pain untreated for the most part, or you may choose to take regular drugs to relieve the hurting and throbbing. Some individuals have intense pain with every movement, making even ordinary tasks like carrying groceries difficult, while others only have symptoms now and again.
Whatever the source of your bothersome joint pain, it’s absolutely worth trying a few natural remedies. To assist in naturally reducing edema and inflammation, a mix of vitamins, dietary modifications, workouts, and salt baths may be used.
Joint Pain in Common Places
The tissues that link bones and facilitate mobility throughout the body are called joints. Every day, millions of individuals suffer from joint discomfort, which is a sign of dozens of various diseases. While your joint pain may seem to be coming from a muscle or nearby bones, it is most likely coming from the inflamed joints and adjacent soft tissues.
Muscle aches or bone pains may occasionally accompany joint pain, exacerbating the problem. If an underlying health problem, such as osteoporosis or autoimmune illness, is producing painful sensations, all of these symptoms may occur simultaneously.
When a person has osteoporosis, for example, their bones become less solid and more susceptible to fracture, which may cause severe back pain, poor posture, and a diminished ability to walk or stand correctly.
Joint pain is most likely to occur in one or more of the following regions, according to the Arthritis Foundation:
- The top of the back/spine and the neck. Bad posture, such as “forward head position,” sleep problems, and stress are all significant causes of neck discomfort.
- The jawbone (such as with the condition TMJ)
- The hips
- The lower back is often associated with Sacroiliac joint discomfort (SIJ). According to studies, inflammation of the SIJ is the root cause of symptoms in up to 77 percent of patients who have persistent back pain that cannot be attributed to another illness and in up to 89 percent of pregnant women with back discomfort. The SIJ is a “load-transferring” mechanical connection between the pelvis and the spine that may bear the brunt of the upper body’s weight when someone has bad posture, or it can be increased by childbirth, arthritis, or an accident.
- Back of the legs
- The shoulders (the ball and socket joints)
- Carpal tunnel syndrome affects the wrists, hands, and fingers.
- The ankles, feet, heels, and toes, particularly in injured runners or those who exercise incorrectly.
Joint discomfort may be caused by a variety of factors, including:
- Getting older. Aches and pains are more likely to arise as you get older, and the collagen that creates cartilage in your joints begins to disintegrate.
- Osteoarthritis is a kind of arthritis. Arthritis pain is caused by a series of complicated neurophysiological mechanisms that result in inflammation and painful feelings.
- Overuse due to repeated actions Runners and triathletes, for example, often experience joint discomfort after lengthy runs. Other activities and hobbies that repeatedly apply strain on a certain joint, such as dance, cycling, yoga, gymnastics, soccer, football, rowing, and so on, might exacerbate symptoms. In addition, wearing improper shoes or sneakers may aggravate joint discomfort in the legs, occasionally spreading to the hips, pelvis, and back.
- Poor posture
- Injuries, trauma, or impact
- Inactivity or a sedentary lifestyle, such as sitting for long periods, are both harmful.
- Hashimoto’s thyroiditis or fibromyalgia are examples of autoimmune disorders that cause inflammation.
- Muscle aches or an injury to a joint that puts strain on it
- Another ailment, such as bursitis, osteoporosis, or a fracture, may exacerbate joint pain by weakening muscles or creating bone discomfort.
- In rare situations, this is caused by an infection, a virus, or an ailment that produces “achiness,” such as the flu.
- Sleep deprivation may lead to weariness, pains, and stiffness.
The severity of your joint pain will determine how you should treat it. Even if medicines are used to relieve symptoms, your doctor will most likely advise you to make lifestyle changes to avoid pain from recurring or worsening. Exercise or a change in your existing fitness program, stretching, physical therapy, maybe lowering weight, and treating any underlying health conditions are all examples of these.
Suppose your symptoms are just transitory (acute joint pain), such as after an accident, your doctor may probably advise you to take an over-the-counter pain reliever to decrease inflammation while you recover. Aspirin, ibuprofen, and naproxen sodium are examples of such medications.
Your doctor may prescribe a prescription nonsteroidal anti-inflammatory medicine if your pain is persistent and severe (chronic joint pain) (NSAID). This might include Cox-2 inhibitors (celcoxib) or even an opioid medication in particularly extreme situations. Antidepressants and antiepileptic medications are used less often to block unpleasant signals in the body and prevent muscle spasms that contribute to pain.
Pain drugs may assist improve quality of life, but they should only be taken as a last option since they can induce adverse effects such as gastrointestinal bleeding, indigestion, loss of bone mineral density, drug interactions, and even addiction in some people.
1. Soak in Epsom Salts
A calming bath with Epsom salts is a basic cure for muscle or joint problems. Epsom salts, high in magnesium and sulfates, are quickly absorbed through the skin and give immediate relief by reducing inflammation, muscular spasms, and relaxing tense regions. Soak for at least twenty minutes in a warm bath with two cups of salts.
Epsom Salts may also be used to compress and applied directly to the skin. Dissolve two cups in one gallon of water and soak your towel in the solution for several minutes to absorb it.
You may also try adding essential oils to your Epsom salt bath, depending on the kind of discomfort you’re experiencing. For example, choose lavender essential oil if stress is exacerbating an existing pain-causing ailment or peppermint oil if the painful location is heated and swollen.
2. Packs, both hot and cold
Rest the hurting region and use a hot-and-cold strategy to pain management for quick relief. Apply a hot therapeutic gel pack to the afflicted region for twenty minutes. Then, apply an ice pack for another twenty minutes after that. Allow the ice to melt out as you apply heat if you can’t bear the cold.
Even a little cooled pack might assist in relieving stiffness. If feasible, use ice or heat daily for at least 15 minutes. If the edema is severe, elevate the region to decrease fluid retention.
Applying peppermint essential oil and/or eucalyptus oil to irritated and swollen areas might also be beneficial. Peppermint and eucalyptus relieve heat, swelling, and pain by absorbing directly into the skin due to their cooling menthol properties.
These oils have been shown in animal experiments to inhibit discomfort associated with inflammatory diseases and reduce fluid retention (edema). Frankincense, myrrh, orange, and turmeric oils are some of the other essential oils that may help with arthritis and joint discomfort.
3. Getting Enough Exercise and Movement
Inactivity may generate stiff muscles in the body, which can cause joint discomfort or aggravate illnesses like arthritis. Tension in the leg muscles, for example, may cause additional stress on the knees and hips since weak muscles contribute to instability and a greater risk of accidents or compensatory movements. Exercising regularly may help strengthen and stretch the damaged joints and muscles, increasing circulation and, in many cases, lowering discomfort.
Furthermore, the stronger your muscles and joints get, the more likely you are to keep active without experiencing pain; this is beneficial for avoiding weight gain, which may put additional strain on hurting joints. Swimming, water aerobics, cycling, using an elliptical, and, if suitable, walking or yoga are some of the finest low-impact workouts for those with joint discomfort.
You’ve probably heard me say it before, but completing burst training exercises is one of the most effective strategies to keep active practically anyplace and in a short amount of time. To be active, you don’t have to commit to hours of typical cardio; instead, start small and concentrate on improving flexibility, coordination, and strength in areas where you’re weak. Ask your doctor or a physical therapist for guidance if you need it. Wearing a brace or wrap over a troublesome joint may help you get started.
4. Weight Loss, if necessary
Carrying additional weight puts undue pressure on your joints and bones. If you have joint discomfort as well as a bone condition like osteoporosis, being overweight might hasten bone deterioration. Even losing a few pounds may help relieve discomfort and avoid future issues.
When being overweight or obese contributes to a health concern, doctors suggest losing 5–10 percent of your total body weight to evaluate whether symptoms improve.
5. Dietary Changes
A change in diet is the simplest method to avoid discomfort in the long run. Chronic inflammation in the body promotes weakness and tissue degradation over time. Inflammation and swelling cause joint and bone pain, which may be reduced by following an anti-inflammatory diet.
Cold-water fish, chia seeds, and walnuts are high in omega-3 fatty acids, which may aid in reducing inflammation in the body. In addition, antioxidants included in fresh fruits and vegetables help to slow down the aging process. Processed foods, trans-fats, and added sugars may all induce significant inflammation in the body, so try to minimize (or eliminate) them.
Collagen is a kind of protein present in our bodies that aids in the formation of joints and the maintenance of strong connective tissue. Collagen is made up of 19 distinct amino acids, which are the building blocks of proteins and play important functions in both mental and physical health, including preventing pain.
Collagen has a variety of health benefits, including supporting healthy muscle growth, reducing arthritis symptoms, healing the walls of our arteries and digestive tract, boosting energy, and aiding recovery from workouts, because it acts as a natural “glue” in the body, holding things like our skin and joints together.
Foods strong in protein, such as beef, poultry, fish, and eggshell membranes, are some of the most common dietary sources of collagen. Collagen is also available as a supplement, such as a collagen protein powders, or may be acquired naturally by drinking bone broth.
- Proteolytic Enzymes – Proteolytic enzymes are a fantastic alternative to aspirin. Proteolytic enzyme supplements, which aid in naturally decreasing inflammation and enhancing nutrient/protein absorption, have been shown in certain studies to help athletes or individuals with joint discomfort shorten recovery time by up to 50%. Bromelain is a proteolytic enzyme found in pineapples’ core that has been proved to decrease swelling and discomfort. It is also available as an extract. Enzymes aid in the digestion of protein (amino acids) required for tissue repair.
- Anti-Inflammatory Herbs – Turmeric, ginger, and Boswellia are all good for lowering inflammation in the body. You may take them as supplements or use them in cooking to get a more concentrated dose.
- Essential Fatty Acids (EFAs) – Omega-3 fats provide several health advantages, including reducing inflammation. Omega-3s may be found in wild-caught salmon, sardines, mackerel, and grass-fed cattle, as well as flax seeds, chia seeds, and walnuts.
- Electrolytes (potassium and sodium) – Electrolytes are necessary to reduce muscle discomfort, control fluid retention, and aid detoxification. They may also aid in the reduction of inflammation by assisting in the transport of water and nutrients into your body’s cells. Low potassium levels may cause joint discomfort and swelling because potassium helps drain waste and other toxins from your body’s cells. Due to a lack of fruits and vegetables, the typical American eats much less potassium than they need. Foods with a healthy balance of electrolytes, such as leafy greens, sweet potatoes, bananas, avocados, and coconut water, may help speed up the healing process.
- Calcium and Vitamin D — Calcium is required for healthy bones and teeth, but the body does not generate it naturally. As a result, we must either eat it or take a supplement to get it. Dark leafy greens, dairy products, and almonds are all-natural calcium sources. If you do decide to take a supplement, make sure it includes vitamin D to help your body absorb as much calcium as possible.
- Vitamin D – Without enough vitamin D, the body cannot absorb enough calcium. Natural sources include fish, eggs, and sunshine. If you’re looking for a supplement, go for vitamin D3 since it’s the same kind you’d get from sun exposure.
- Glucosamine – Found naturally in cartilage, the easiest method to get enough glucosamine is to make bone broth. Liquid supplements are simpler for the body to absorb than powder supplements.
- SAMe – This molecule aids in the formation of strong joints by transporting sulfur to cartilage. According to studies, it relieves pain similar to aspirin or ibuprofen. Because SAMe is not found in natural foods, it must be taken as a supplement. The most stable form of butanedisulfonate may be found in items labeled “butanedisulfonate.”
Because there are so many reasons you can be suffering joint pain, see your doctor if your symptoms persist more than a few weeks, are abrupt, or are unexplained. Also, rule out any disorders that might be causing or exacerbating your pain, such as an autoimmune disease, arthritis, or another issue.
Your doctor may talk to you about the possible reasons for your symptoms (such as your food, stress levels, and exercise regimen) so that you can get to the base of the issue. Meanwhile, attempt to rest any place that is irritated or has been hurt lately. If your discomfort comes and goes, concentrate on gently stretching and keeping active to keep stiffness from becoming worse.
- Adults with risk factors such as overusing particular joints in the body, having an underlying health condition such as arthritis, being overweight or obese, living a sedentary lifestyle, being excessively stressed, or eating a poor diet are more likely to have joint pain.
- Knees, shoulders, neck, low back, hips, ankles, and hands are the most prevalent places on the body where joint discomfort arises.
- There are a variety of natural therapies available to relieve joint pain, including foods, herbs, and supplements.
Frequently Asked Questions
What is the best thing to take for joint pain?
A: Baking soda is an effective pain relief for joint pain.
What are some natural ways to get rid of joint pain?
A: A well-balanced diet and regular exercise.
What is the best drink for arthritis?
A: The best drink for arthritis is any drink without caffeine. Caffeine can cause inflammation, which leads to pain in the joints and a lot of other problems
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