In this article, we collected the top 11 natural methods to relieve joint pain and arthritis pain.

Try tai chi

According to a 2016 assessment published in Scientific Reports, this flowing “meditation in motion” Chinese martial art could reduce pain in both inflammatory arthritis (specifically RA) and osteoarthritis. Dr. Khattri points out that it is a low-impact activity. “You have this calm, delicate movement that does not put any strain on your joints.”

Cut down on sugar

Cutting down on sugar on this list surprising you?

Most doctors agree that avoiding added sugar can assist with arthritic discomfort, and she’s not alone. Desserts and sugar-sweetened sodas were the two foods most frequently reported as making rheumatoid joint pain sensations worse in a study of 217 patients with RA. Limit sweets to a once-in-a-while treat rather than a regular element of your diet.

Do not sit for long periods

Do not sit for long periods of time. Staying overly sedentary, especially if Do not sit for long periods of time. Staying overly sedentary, especially if you have back discomfort, may be contributing to the pain, according to Dr. Torralba. “We have a lot of patients who work at a desk and are always sitting,” she explains. “They forget that sitting is terrible for your back over time.” She recommends stretching near your work at least once an hour.

Eat more fiber

According to studies, people who eat high-fiber diets had less pain from osteoarthritis. Furthermore, people who eat a high-fiber diet produce a lot of short-chain fatty acids, which can help keep the microbiome in the digestive tract in good shape. An increase in the risk of body-wide inflammation and inflammatory arthritic illnesses including rheumatoid arthritis and ankylosing spondylitis has been related to gut dysbiosis or a bacterial imbalance.

Warm-up aching joints

Heat can help you feel better by alleviating joint pain. It works by increasing blood flow to tight muscles, softening stiff joints, and diverting the brain's attention away from the pain. To try heat therapy, use a:

• a bottle of steaming water
• a gel-filled pad that can be heated in the microwave
• electrically heated heating pad
• relax in a hot tub.

You can also buy a heat wrap, such as Therma care, to keep you warm while you go about your day.

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Stamp Out Stress

You don’t need us to remind you that the world is a hectic, stressful place to be, especially if you have painful knees or joint discomfort. The issue is that stress can aggravate arthritic pain. Because their muscles contract up to protect the joint, many persons with joint discomfort feel their agony more intensely.

When you’re anxious, your body’s total tension rises, amplifying joint and muscle pain. So,take a deep breath and attempt to let go of all your worries. Acupuncture,massage, and meditation are all effective possibilities.

Cool down joints

Inflammation of the joints is a joint symptom of arthritis. Applying a cold compress to the skin above the inflamed joint can help to relieve the pain. It may also cause nerve impulses to be delayed, causing pain signals to be disrupted.

Arthritis-related inflammation and pain can be relieved with homemade ice packs.

Cultivate relationships

People with chronic pain who have social networks report less pain and are less likely to believe pain interferes with everyday activities.

Joining a book club, volunteering, or joining a local support group for those suffering from chronic pain are just a few ways to expand your social circle. If getting out of the house is challenging, consider joining an online support group where people with similar illnesses can share their experiences and offer support.

Stretch

Your body was designed to move about. Ironically, if you're in pain and don't move much, your inactivity may increase the pain. Stretching gently can help you maintain mobility and range of motion while also lowering pain. With the help of your doctor or physical therapist, you can find the right stretches and exercises for your circumstance.

Try turmeric

Because turmeric powder has been shown to have anti-inflammatory properties, many people use it in sauces, smoothies, and tea. However, because curcumin, the active ingredient in turmeric, accounts for only around 3% of the total, experts generally advise consumers to take curcumin supplements to ensure they get enough.

For many people, a daily dose of 200 mg to 1,000 mg of curcumin is sufficient. Consult your primary care provider before taking any supplement to ensure it won't interact with your current medications or put you at risk for other health issues. Preservatives and other ingredients such as gluten, dairy, or soy should be avoided in supplements.

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Establish good sleeping habits

It's crucial to get enough sleep to manage pain and heal. Develop habits that will assist you in getting enough restful sleep. For example, keep your bedroom calm and dark, minimize the number of devices in the room, and stick to a consistent bedtime and wake-up plan.

Spend some time meditating

Meditation is a simple, inexpensive, and quick way to relax. One simple method is to sit or lie down somewhere comfortable, close your eyes, and mentally repeat a sound that you appreciate but has no precise meaning. You can also attempt guided meditation, which involves listening to a source that gives you suggestions on how to direct your contemplative thoughts. Guided meditation can be found in a variety of formats, including phone apps, online videos, and DVDs.

Begin each session by meditating for a few minutes. You can gradually increase the amount of time you spend meditating to 30 minutes or more.

Acupuncture

Although it's unknown how this ancient Chinese therapeutic method works, some people claim it helps them manage chronic pain.

While there isn't much high-quality research on acupuncture, the studies that are available suggest that it may be more helpful than a placebo in treating the following conditions:

Knee and hip arthritis

TMJ (temporomandibular joint) disorders

Neck pain

Sciatica causes back pain.

Acupuncture is regulated by states in general. To become a registered acupuncture practitioner in a number of states, acupuncturists must pass the National Certification Commission for Acupuncture and Oriental Medicine's tests. It's a good idea to ask ahead of time about the practitioner's experience and training, just like you would with any other health care provider.

Treat yourself to a massage

By releasing muscles, improving blood flow, and soothing your mind, therapeutic massage can help you relax. According to a review of several modest medical studies19, massage may assist people with osteoarthritis and rheumatoid arthritis reduce pain, albeit the results were mixed.

There are a number of non-pharmaceutical options for relieving joint pain. Although a single natural treatment may only provide minor pain relief, when combined with other natural treatments, you may be able to significantly reduce your pain. Try some of the ideas above, and talk to your doctor about other possibilities. The most effective therapies are those that fit your lifestyle and can be maintained over time.

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