While there is no cure for arthritis, natural remedies, such as swimming, acupuncture, and massage, may help to relieve pain, stiffness, and swelling related to the condition.

The most common form of arthritis is osteoarthritis (OA). It is a degenerative condition that causes joint cartilage to wear away and bones to change. People with OA experience pain, aching, swelling, stiffness, and a decreased range of motion or flexibility.

Rheumatoid arthritis (RA) is another form of arthritis. It is an inflammatory disease in which the immune system attacks healthy cells, leading to painful swelling in the joints. During an RA attack or flare-up, the joint becomes inflamed, leading to tissue damage.

Some people can try the following natural remedies to help ease the symptoms of arthritis.

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According to CreakyJoints, home remedies and lifestyle changes can help treat arthritis symptoms. However, they should not replace medical treatment.

There is little scientific evidence to suggest that some natural remedies are effective. In addition, some remedies, such as herbal supplements, are not regulated in the same way as prescription medications.

People should consider seeing a doctor before trying a natural remedy for arthritis. This ensures that the remedy is safe and will not interfere with other types of arthritis treatments they may currently be taking.

The Centers for Disease Control and Prevention (CDC) states that physical activity can improve the quality of life for those with arthritis. They suggest that the following forms of exercise are safe for most adults:

  • swimming
  • walking
  • biking
  • tai chi
  • other water activities, such as aqua jogging and water aerobics

The pain of arthritis may cause people to avoid moving the affected joints. Over time, however, inactivity has a negative impact on the joints, which can lead to muscular atrophy and loss of ligament range of motion.

Exercising in water is a gentle way to move the impacted joint and maintain muscle strength. Swimming provides gentle resistance while still being easy on the joints due to the decreased effect of gravity on the body’s movements.

Swimming can also:

  • stimulate blood circulation
  • improve joint flexibility
  • reduce pain
  • ease muscle stiffness
  • build strength and improve cardiovascular fitness

For those with arthritis, yoga can help to:

  • improve physical function
  • improve flexibility and range of motion
  • help people to relax

The following tips may be helpful:

  • Begin with a gentle yoga or flow class that allows participants to move through poses in short amounts of time.
  • Speak with the instructor beforehand, if possible, to let them know about the condition.
  • Try to practice yoga later in the day when joints are looser.

People with RA should speak with a healthcare professional about whether to practice yoga during a flare-up.

The goal of physical therapy is to improve flexibility, range of motion, strength, and the ability to use an injured joint.

The Arthritis Foundation (AF) says a physical therapist designs an exercise program to help:

  • improve the joints’ mobility
  • increase strength
  • maintain fitness
  • a person maintain their ability to perform daily activities

Heat therapy can help to soothe aching muscles and loosen stiff joints. It expands the blood vessels, increasing the amount of blood and oxygen that flows to an injured area. More blood flow results in a looser, less painful joint.

However, people should avoid using heat therapy if they are experiencing a flare. If a person is experiencing a sudden onset of swelling, cold therapy may be preferable as it decreases inflammation and blood flow.

People can alternate between hot and cold therapy to ease joint pain. If they do this, they should leave a few hours between each session.

For heat therapy, a person can try a warm, steamy shower or bath or use a heating pad for 20 minutes at a time.

Massage can lessen the pain of arthritis.

Research has found that massage lowers cortisol levels, increases the mood-lifting hormone serotonin, and lowers blood pressure.

A 2019 study found that a 1-hour whole-body massage lessened pain in patients with knee osteoarthritis.

A group of 222 participants underwent weekly Swedish massage, light touch, or their standard care for 8 weeks. Standard care consisted of the participants’ regular care routine for osteoarthritis.

Eight weeks of Swedish massage showed significant improvement in symptoms. Pain and stiffness lessened, alongside an improvement in joint function.

Voltaren gel and capsaicin creams are examples of topical treatments that are available from pharmacies.

VersusArthritis notes that capsaicin comes from chili peppers and decreases substance P, which is a pain transmitter in the nerves. A person may experience a mild burning sensation when applying it to the skin. However, tissue damage is not the cause of the sensation.

Voltaren is a topical nonsteroidal anti-inflammatory drug (NSAID) or anti-inflammatory pain reliever.

Acupuncture is a form of traditional Chinese medicine.

During a treatment session, an acupuncture practitioner inserts thin stainless-steel needles into specific points on the body to help relieve a range of symptoms.

A 2018 review found that acupuncture may provide relief without any adverse effects in people with RA.

While some research shows that acupuncture can improve arthritis symptoms, researchers do not yet fully understand how it works.

Mindfulness meditation involves training the mind to pay nonjudgmental attention to thoughts, emotions, and feelings in the body. This may reduce the pain that results from chronic symptoms.

A 2018 study associates mindfulness meditation with lower pain sensitivity. It also notes that it may be effective for individuals who do not have any experience in meditation.

Omega-3s are a type of essential fatty acid. They are available in fish oil supplements and also in vegetarian forms. When someone takes omega-3s, the body converts them into an anti-inflammatory.

A 2020 review of studies of individuals with RA found that supplementation with omega-3s results in significant decreases in joint pain when compared with control groups.

Further resources

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Before taking herbal remedies, people should consult a healthcare professional. This is because they can cause side effects and interact with other medications.

However, a person may wish to try:

  • Turmeric: A 2022 systematic review and meta-analysis found that curcumin extract can improve the symptoms and reduce inflammation in those with arthritis.
  • Ginger: A randomized controlled trial in 2019 found that ginger can help to reduce inflammation in those with RA.
  • Boswellia serrata: A systematic review and meta-analysis from 2020 finds that Boswellia extract may be a safe and effective treatment option for OA. The researchers note that a person should take the extract for 4 weeks.
  • Willow bark extract: This contains an active ingredient called salicin, which may be able to treat pain in those with arthritis. The current research is limited, however.

People can take herbal remedies in the following ways:

  • pills and capsules
  • teas
  • infusions
  • topical products
  • extracts

A person can also use herbal remedies such as ginger and turmeric in their cooking.

Learn more

Learn more about herbal remedies for arthritis:

Alongside exercise, a person can follow a balanced diet to achieve and maintain a healthy BMI as this can lower pressure on the joints.

The AF reports that the pressure on joints is about one-and-a-half times a person’s body weight with every step on a flat surface. In people with arthritis, that increases to about four times an individual’s body weight.

A 5 pound (lb) reduction in body weight can reduce the stress on a person’s joints by about 20 lb. This could result in significant pain reduction and help to preserve the remaining joint cartilage.

The AF also provides some tips that may help individuals manage their arthritis:

  • resting when the joints are swollen or in pain
  • improving sleep patterns
  • keeping track of medications and any side effects they might cause
  • managing fatigue, such as staying hydrated

Depending on the remedy, side effects can occur. For example, the NHS states that some people may experience pain, dizziness, drowsiness, or bleeding when undergoing acupuncture. However, this is rare and temporary.

Herbal supplements can also lead to side effects. For example, the AF says doctors may not recommend ginger and chamomile for those who take warfarin. This is because they may interact with the medication and increase bleeding risk.

For heat therapy, people should avoid applying hot water bottles directly to the skin or filling them with boiling water. They should also avoid lying or sleeping on heat packs or heating pads, as these can cause burns.

While there is no cure for arthritis, many natural remedies can help alleviate pain, swelling, and stiffness.

A person should speak with a doctor before trying any natural remedies, as this ensures that the treatment is safe for them.