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8 Effective Natural Home Remedies for Arthritis Pain Relief


Arthritis is a condition characterized by inflammation and stiffness in the joints and affects millions worldwide. Arthritis, regardless of its specific type, can lead to pain and lasting joint damage. While conventional medical approaches help, integrating natural remedies alongside conventional therapies could assist in managing mild symptoms effectively. Many individuals seek relief through natural remedies that can be easily implemented at home. These remedies often focus on alleviating symptoms by reducing inflammation, easing pain, and improving joint mobility.

It’s advisable for individuals to consult with their healthcare professional before attempting any natural remedy for arthritis. This step ensures both the safety of the remedy and its compatibility with existing arthritis treatments.

In this article, we explore some of the most effective natural remedies for arthritis that one can easily incorporate into their daily routine.

1. Physical activity

Centers for Disease Control and Prevention (CDC) recognises that various community-based physical activity programs improve the quality of life of adults suffering from arthritis.


The types of physical activities that are generally considered safe for adults dealing with arthritis include:

  • Walking
  • Swimming
  • Biking
  • Aquatic exercises such as aqua jogging and water aerobics [1]

2. Physical therapy

The aim of physical therapy for arthritis patients is to improve mobility, flexibility, range of motion, strength, and restore the function of the affected joint. [2]

3. Heat and cold therapy

Using heat or cold on a painful area is an easy, cost-effective way to alleviate discomfort. Cold reduces swelling and numbs the area, while heat relaxes muscles, enhances flexibility, and improves circulation.


Heating a sore joint or fatigued muscle causes the blood vessels to expand, thus enabling increased blood flow, oxygen, and nutrients to the injured tissues. Enhanced circulation results in greater relaxation for stiff muscles and joints.

It’s important to refrain from using heat therapy during a flare-up. In such instances, cold therapy is preferable as it reduces inflammation and blood flow, especially when there’s sudden swelling. Alternating between hot and cold therapy can effectively alleviate joint pain. However, it’s advisable to space out these sessions by a few hours to maximise their benefits. [3, 4]

4. Massage

As per the Arthritis Foundation, regular muscle and joint massages can alleviate arthritis-related pain. Experts and researchers found that massages reduce the body’s release of the stress hormone cortisol and the neurotransmitter substance P, which is linked to pain sensation. Moreover, massages contribute to mood enhancement by increasing serotonin levels.


In 2019, a study published in the Journal of General Internal Medicine revealed that a one-hour full-body massage alleviated pain in individuals diagnosed with knee osteoarthritis. [5, 6]

5. Yoga

Yoga encompasses various forms, incorporating poses, breathing techniques, and meditation into its practice.

For people with arthritis, regular yoga can help with

  • Reduced joint pain
  • Improved joint flexibility and function
  • Decreased stress

Individuals with rheumatoid arthritis should consult a healthcare professional to determine whether practicing yoga during a flare-up is appropriate for them. [7]

6. Weight loss

According to the AF, the pressure on joints is typically one-and-a-half times an individual’s body weight with each step on a flat surface. However, for those with arthritis, this pressure escalates to approximately four times their body weight.


A decrease of 5 pounds in body weight can alleviate joint stress by roughly 20 pounds. This reduction could lead to substantial pain relief and aid in preserving the remaining joint cartilage. [8]


7. Acupuncture

Acupuncture is a component of traditional Chinese medicine that involves the insertion of thin stainless-steel needles into specific points on the body to relieve a range of symptoms.

A 2018 review discovered that acupuncture might offer relief for individuals with RA without causing any adverse effects. Despite some studies suggesting its efficacy in improving arthritis symptoms, researchers have yet to fully comprehend its mechanisms of action. [9]

8. Herbal remedies

It’s advisable for individuals to seek guidance from a healthcare professional before using herbal remedies, as they may lead to side effects and interactions with other medications.

However, some home remedies that have proved to be effective in treating arthritis pain are as follows:


  • Turmeric: Turmeric has anti-inflammatory properties and has played an important role in traditional Chinese and Ayurvedic medicine. According to a 2016 systematic review, consuming 500 milligrams of turmeric twice daily could potentially relieve joint pain and stiffness in individuals with rheumatoid arthritis and osteoarthritis.[10]


  • Ginger: Ginger is a common ingredient in Indian households that holds potential medicinal values. In 2019, a randomized controlled trial discovered that ginger has the potential to decrease inflammation in individuals with rheumatoid arthritis. Certain researchers suggest that ginger could potentially serve as an alternative to NSAIDs. [11]


  • Boswellia Serrata: Research study finds that Boswellia extract could be a safe and effective treatment for OA. The researchers recommend a four-week course of the extract. [12]


While arthritis remains incurable, there are several natural remedies available to help alleviate its symptoms, such as pain, swelling, and stiffness. However, it’s essential for individuals to prioritize their safety and well-being by consulting with a healthcare professional before embarking on any natural treatment regimen. This ensures that the chosen remedies are suitable for their specific condition and health status, minimizing the risk of adverse effects or interactions with existing medications. Seeking medical guidance also enables individuals to receive personalized advice tailored to their needs, enhancing the effectiveness of the chosen natural remedies while promoting overall health and wellness.

Author: Dr. Anjali Singh

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