Check out these natural arthritis pain relief ideas to help you manage joint pain and stiffness anytime.
9 Arthritis Pain Relief Ideas to Help Ease Joint Aches
1. Use Eucalyptus Oil
Eucalyptus is an evergreen tree originally from Australia. Oil extracted from it contains anti-inflammatory, antiviral, and antibacterial properties.
It also has flavonoids with antioxidant benefits that protect cells from free radical damage and inflammation.
You can make this oil for joint pain at home through these steps:
- Secure 57 g of eucalyptus leaves and place them in a crockpot.
- Place 8 cups of olive oil in the pot, or just enough to cover the leaves.
- Cover the pot and cook the herb on low heat for 6 hours.
- Strain the oil and store it in a glass container.
To use it for arthritis pain relief, you can inhale the oil scent or add a few drops to your warm bath.
Other types of herbs you can also try include are:
- Willow bark
- Thunder god vine
- Green tea leaves
- Cat’s claw
- Aloe vera
2. Consider Having a Massage
Massage is a technique that manipulates the connective tissues, muscles, and skin with the use of hands or tools to:
- Promote restful sleep
- Improve range of motion
- Provide anxiety relief
- Reduce stiffness and pain
The moderate force from massage is key to stimulate pressure receptors beneath your skin and send signals to the brain to release serotonin.
Serotonin Definition: A neurochemical which reduces stress and alleviates pain
You can work with a massage therapist to assist you with arthritis pain relief or teach you self-massage you can perform at home.
3. Include Turmeric in Your Recipes
Turmeric is a flowering plant with roots commonly used for cooking. It has an active compound called curcumin which has anti-inflammatory and antioxidant properties.
A study showed that taking 1,000 mg of curcumin daily for 8-12 weeks can reduce pain caused by arthritis inflammation. It concluded that curcumin extracts may provide the same pain-relieving effect as nonsteroidal anti-inflammatory drugs like diclofenac and ibuprofen.
Make sure to include dishes with turmeric as an ingredient in your everyday meals. You can also opt for taking curcumin supplements but with the advice from your doctor.
4. Eat Foods Rich in Omega-3 Fatty Acids
Eicosapentaenoic acid is an omega-3 fatty acid, and it has the ability to reduce inflammation at a cellular level. It inhibits delta-5-desaturase, an enzyme needed for the production of pro-inflammatory eicosanoids like leukotrienes.
You can include the following omega-3-rich foods in your diet:
- Chia seeds
- Flax seeds
- Cod liver oil
You can also take fish oil supplements to increase the supply of omega-3 fatty acids in your body.
5. Try Meditation
Meditation is a mind and body practice done to:
- Improve overall health and well-being
- Cope with illness
- Relieve depression
- Enhance psychological balance
- Promote relaxation and calmness
It works by relaxing the mind and body to release feelings about challenges and pain, trap yourself in a positive outlook, and let go of tension. Its sense of mindfulness allows you to step back on the negativity that promotes pain.
6. Try Acupuncture
Acupuncture is a traditional Chinese practice that uses needles to penetrate the skin and target pressure points to alleviate pain. It allows your body to release endorphins, which are natural chemicals that fight pain, and to trigger the release of serotonin, a chemical that regulates mood.
It commonly uses 4-10 needles spread and attached in the area where the pain is present for 10-30 minutes. Acupuncture may take 6-12 sessions for an entire course.
7. Apply Hot and Cold Compress
You can use hot and cold compresses for arthritis pain relief.
Using heat can bring more blood to the affected area, reducing inflammation and easing muscle spasm and joint stiffness. Cold compress, on the other hand, reduces nerve activity, blocking the sensation of pain.
For hot compress, you can dampen a towel with warm water and place it on the affected area for 15-20 minutes. For cold compress, you can use ice placed in a sealable bag, wrap it with a towel and then, put it on the affected area for 15-20 minutes.
8. Exercise More
Exercise can also be beneficial for relieving arthritis pain as it improves muscle flexibility, strength, and tone. It can also trigger the release of endorphins.
You can do the following exercises:
- Hand exercises like bending the wrist up and down
- Strength training
- Water exercises like swimming and water aerobics
- Flowing movements such as yoga
If you want to make sure which type of workout best suits your condition, you can consult your doctor.
9. Lose Weight
The extra weight you gained places more stress and pressure on your joints, and this can worsen the symptoms of arthritis. In fact, around 20 million Americans who have chronic pain experience knee and lower back pain.
You can start changing your diet into a healthier one and then, pair it up with regular exercise. You may have to change your lifestyle, too, to get rid of excess weight:
- Pack your lunch and cooking your meals instead of eating outside.
- Minimize sugar and carb intake.
- Take a 15-30 minute walk after your meal.
- Avoid alcohol and smoking.
- Avoid stress.
With these natural arthritis pain relief ideas, you have a better way of getting rid of the unwanted ache in your joints. Try them, experiment, and see what works for you.
Note: This list isn’t provided to replace medically prescribed treatment medications for arthritis pain. It is still best to speak with your doctor to discuss which natural arthritis pain relief ideas would work well with your treatment plan.
What other natural remedies for arthritis pain can you share with us? Leave them in the comments section below!
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