Is joint pain and stiffness a daily struggle for you? Does it hurt when you walk, bend your fingers, knees, or just move in general? Fortunately, pharmaceuticals are not your only option for relief. In this article, we take a look at natural remedies for joint pain and stiffness.
We call joint pain arthritis, which is an inflammation of the joints. There are two types of arthritis – Osteo and Rheumatoid.
Osteoarthritis is caused by the wearing down of the cartilage between the bones until there is nothing left to cushion the bones from one another.
Rheumatoid arthritis is caused by an autoimmune disorder that leads to inflammation in the synovial membrane, which is a soft tissue that protects the joints in the body.
Regardless of which type you are dealing with, (or even if you just have daily joint pain with no official arthritis diagnosis), you will very likely find relief with these 10 natural remedies for joint pain and stiffness.
A shared factor of these treatments is that they have anti-inflammatory properties so they ease the pain and stiffness that joint pain and stiffness bring.
10 Natural Remedies for Joint Pain and Stiffness
1. Soak the Pain Away
A mineral bath soak can be a powerful natural pain-reliever and contains a mineral called magnesium sulfate, which is a pain-reliever.
After adding some mineral salt to a bowl of hot water, soak your hand in it for at least 15 minutes. If you have arthritis in your knees, ankles, and legs, you can use it for a soothing soak.
2. Gluten-Free Diet
People discover that once they adopt a gluten-free diet, they become more limber. You can still enjoy your favorite carbohydrates such as bread, bagels, pastries, and pasta; they just cannot be made from wheat, rye, or barley.
The good news is you don't have to give up your favorite carbs to avoid gluten… you just have to choose the world's healthiest bread.
Rice flour and coconut flour can be great alternative options. More on how to eat a gluten-free diet here.
3. Yoga and Low Impact Exercise
These two forms of exercise are excellent for gently stimulating your circulation and help ‘wake up’ stiff joints that have not been mobile or flexible for quite some time.
Yoga can be practiced at home at your own pace and within a short amount of time. You can also enjoy the convenience of an online yoga practice. Soon you will notice how you can reach further and hold poses for longer.
It is vital to breathe deeply during your practice to help bring oxygenated blood to the joints helping to facilitate the healing process.
Don’t underestimate the healing powers of yoga therapy. If you think of this type of therapy as being for the ‘alternative lifestyle’ people, you may want to take a better look and reconsider. Your arthritis pain may reduce greatly if you do.
4. Anti-Inflammatory Herbs
Herbs are so amazing.
Brewing some tea in the morning and before bed, adding some to the bathwater in a homemade nylon bag, or topically applying a compress on affected areas can make a positive difference. Most of the herbs used for reducing inflammation are very common and available.
Some of the best anti-inflammatory herbs include:
- Turmeric or Curcuma longa
More on the best herbs to fight inflammation here.
5. Baking Soda
Baking soda may fight inflammation and help with the pain associated with joint pain and stiffness.
There was a study done in 2018 in the Journal of Immunology that focused on creating an anti-inflammatory environment in the body. They found that regularly drinking a mix of baking soda and water was helpful in lowering inflammation associated with joint pain.
They suggested beginning with 1/8 teaspoon of baking soda with a glass of water and drinking it a few times a week for two weeks.
But always speak to your health care provider before starting a new routine or using baking soda for any type of health condition.
6. Magnesium – an Essential Mineral
Magnesium is an essential natural compound for many of the body’s processes, including pain relief. It contributes to more than 300 enzyme-powered actions that are vital for a number of physiological processes.
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Magnesium helps to relax muscles and nerves, synthesize proteins and regulate blood pressure, and also helps assimilate other needed minerals into your bones.
A study conducted by the American Journal of Clinical Nutrition showed that people who had a diet that was high in magnesium or took magnesium tablets on a daily basis had a higher bone density and stronger bones than those who didn’t. Here are 11 signs you may be magnesium deficient.
There are several ways to get magnesium into your body such as supplements and oils, as well as adding it to your diet. Foods such as spinach, nuts, and beans have high concentrations of magnesium and are natural health boosters in other ways as well.
More here on the 10 best magnesium-rich foods
7. Aspirin-like Herbs
Most of the pain reliever medications available today originated from natural plants. For example, Willow Bark, Wintergreen, Birch, White Poplar bark, and Meadowsweet have been used since ancient times for alleviating pain.
These are all-natural herbs in the form of capsules or herbal pain patches that are known to be similar to aspirin for reducing pain and inflammation.
8. Use Foods and Oily Fish to Reduce Joint Pain and Stiffness
Omega 3 fatty acids are found in fatty fish and other seafood. They are a perfect anti-inflammatory food source to help lubricate your joints. They are also great for improving circulation and improving joint problems.
Great fish choices include cod, mackerel, and herring. Include these in your diet, and eat at least two fish meals per week if you can.
Some vegetables are excellent for reducing Inflammation. Cruciferous vegetables are perfect for fighting joint pain. Leafy green vegetables like mustard greens, arugula, and purple cabbage are excellent choices.
Also, Brussel sprouts, broccoli, and cauliflower are great. Adding these vegetables regularly to your diet can help ease pain and reduce swelling.
The Right Oils
Some oils contribute to inflammation, while others reduce it.
Vegetable, peanut, and sunflower oils can lead to swelling and pain in the joints. Stick with olive, avocado, and coconut oil to help reduce inflammation and help keep your food tasting great. Look for single-source oils.
Spices are medicine! Adding spices to your daily diet can help reduce inflammation, and in some cases prevent it.
The best spices for inflammation are:
- Cayenne Pepper
Avoid These Foods
If you suffer from body pain due to inflammation, you can help yourself immensely by eliminating processed foods like:
- Fried foods
- Processed/Junk foods
- Refined carbs
- Fatty meats
9. Exercise Helps Relieve Joint Pain
While it may seem contrary to logic, exercise can help with joint stiffness and pain from conditions like arthritis. An excess amount of body weight can put more pressure on afflicted joints, so exercising daily can help keep your body weight under control.
Also, moderate exercise helps lubricate the joints, as well as encouraging necessary fluid movement to bring in nutrients, and facilitating the removal of waste, to avoid toxic accumulation.
Try going on a brisk walk for 15 to 30 minutes each day before moving on to joint-related exercises and stretches, and you might find it easier to get rid of stiffness and pain in your joints and muscles.
10. Weight Loss
Weight loss is one of the best ways to lessen the pain brought about by arthritis. Every pound you lose means less strain and pain on your joints. Some people experience complete relief from arthritis pain after losing 10 to 20 pounds.
There's no reason to live with joint pain and no one wants to be a slave to those stronger medications commonly used to treat pain. Try one of these natural remedies for joint pain and stiffness now to get relief.
You can affect your joint health with what you eat, how you move, and by paying attention to your health.