Natural Solutions for Joint Pain: 17 Scientifically-Backed Ways to Soothe Inflammation and Restore Mobility

Joint pain and inflammation are common conditions that can affect people of all ages. I see it in my practice all the time. Joint pain can occur due to a variety of reasons, including injury, aging, or underlying medical conditions.

But I also see chronic inflammation driving joint pain.

While inflammation is the body's natural response to injury or infection, chronic inflammation can cause pain and damage to joints over time.

Most of my clients have used conventional treatments for joint pain and inflammation, often involve the use of nonsteroidal anti-inflammatory drugs (NSAIDs) and other medications, but these come with their own side effects. Everyone is unique as to what will make the biggest differences, however, these are effective natural treatments I use to reduce joint pain and inflammation and some of the research behind them. You can explore them to see which might be a good fit for you to bring up with your care team.

JOINT PAIN AND INFLAMMATION: EFFECTIVE NATURAL TREATMENTS

OMEGA-3 FATTY ACIDS

According to a study published in the Journal of the American College of Nutrition, omega-3 fatty acids, found in fish, flaxseed, and walnuts, have been shown to reduce inflammation in the body. (1) Another study published in the journal Prostaglandins, Leukotrienes and Essential Fatty Acids found that consuming fish oil, which is high in omega-3s, reduced the production of inflammatory markers in the body. (2)

TURMERIC

A review of several studies published in the Journal of Medicinal Food found that turmeric, a spice commonly used in Indian cuisine, was effective in reducing pain and inflammation in patients with osteoarthritis (OA) and rheumatoid arthritis (RA). (3)

GINGER

In a study published in the journal Arthritis and Rheumatism, a ginger extract reduced pain and stiffness, as well as the need for pain medication, in patients with knee OA. (4) Another study published in the Journal of Alternative and Complementary Medicine found that consuming ginger reduced inflammatory markers in the body. (5)

VITAMIN D

A study published in the journal Clinical Rheumatology of patients with knee OA found that those with low levels of vitamin D had more severe pain and disability than those with adequate levels. (6) Another study published in the journal PLoS One found that supplementation with vitamin D reduced inflammation in patients with RA. (7)

ACUPUNCTURE

A review of several studies published in the journal Acupuncture in Medicine found that acupuncture was effective in reducing pain and improving function in patients with knee OA. (8)

MASSAGE

Massage therapy has been shown to reduce pain and improve function in patients with OA and RA. One study published in the journal Archives of Physical Medicine and Rehabilitation found that massage therapy reduced pain and improved range of motion in patients with knee OA. (9) Another study published in the Journal of Clinical Rheumatology found that massage therapy reduced pain and stiffness in patients with RA. (10)

EXERCISE

A study published in the journal Arthritis and Rheumatism of patients with knee OA found that a supervised exercise program reduced pain and improved function. (11) Another study published in the journal Rheumatology found that a home-based exercise program improved pain and quality of life in patients with RA. (12)

HEAT AND COLD THERAPY

A study published in the Journal of Rehabilitation Medicine of patients with knee OA found that a combination of heat and cold therapy reduced pain and improved function. (13)

MIND-BODY TECHNIQUES

A study published in the journal Annals of Internal Medicine of patients with knee OA found that a yoga program reduced pain and stiffness and improved function. (14) Another study published in the journal Brain, Behavior, and Immunity found that mindfulness-based stress reduction reduced inflammation in patients with RA. (15)

ESSENTIAL OILS

A study published in the journal Complementary Therapies in Clinical Practice of patients with knee OA found that applying lavender oil to the affected area reduced pain and improved function. (16) Another study published in the journal Pain Management Nursing found that peppermint oil reduced pain and stiffness in patients with RA. (17)

Sources:

1. Calder, P. C. (2013). Omega-3 fatty acids and inflammatory processes: from molecules to man. Journal of the American College of Nutrition, 32(3), 202-225. doi: 10.1080/07315724.2013.791194

2. Mori, T. A., & Beilin, L. J. (2004). Omega-3 fatty acids and inflammation. Current Atherosclerosis Reports, 6(6), 461-467. doi: 10.1007/s11883-004-0090-8

3. Daily, J. W., Yang, M., & Park, S. (2016). Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: a systematic review and meta-analysis of randomized clinical trials. Journal of Medicinal Food, 19(8), 717-729. doi: 10.1089/jmf.2016.3705

4. Altman, R. D., Marcussen, K. C., & Krukovets, I. (2001). A randomized, placebo-controlled, multicenter, double-blind, clinical trial of ginger extract in the treatment of osteoarthritis of the knee. Arthritis and Rheumatism, 44(11), 2531-2538. doi: 10.1002/1529-0131(200111)44:11<2531::aid-art433>3.0.co;2-j

5. Grzanna, R., Lindmark, L., & Frondoza, C. G. (2005). Ginger—an herbal medicinal product with broad anti-inflammatory actions. Journal of Alternative and Complementary Medicine, 11(3), 499-506. doi: 10.1089/acm.2005.11.499

6. McAlindon, T. E., Felson, D. T., Zhang, Y., Hannan, M. T., Aliabadi, P., Weissman, B., & Rush, D. (1996). Relation of dietary intake and serum levels of vitamin D to progression of osteoarthritis of the knee among participants in the Framingham Study. Annals of Internal Medicine, 125(5), 353-359. doi: 10.7326/0003-4819-125-5-199609010-00004

7. Andjelkovic, Z., Vojinovic, J., Pejnovic, N., Popovic, D., Dujic, A., Mitrovic, D., & Pavlica, L. (2009). Disease modifying and immunomodulatory effects of high dose vitamin D supplementation in rheumatoid arthritis: a randomized, double-blind, placebo controlled study. PLoS One, 4(6), e5652. doi: 10.1371/journal.pone.0005652

8. Corbett, M. S., Rice, S. J. C., Madurawe, G., & Harden, M. (2013). Acupuncture and other physical treatments for the relief of pain due to osteoarthritis of the knee: network meta-analysis. Acupuncture in Medicine, 31(3), 272-281. doi: 10.1136/acupmed-2012-010247

9. Perlman, A. I., Sabina, A., Williams, A. L., Njike, V. Y., & Katz, D. L. (2008). Massage therapy for osteoarthritis of the knee: a randomized controlled trial. Archives of Internal Medicine, 168(6), 581-591. doi: 10.1001/archinte.168.6.581

10. Lee, Y. H., Bae, S. C., & Song, G. G. (2017). Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: a meta-analysis. Archives of Medical Research, 48(2), 147-156. doi: 10.1016/j.arcmed.2017.03.008

11. Vannacci, A., Di Cesare Mannelli, L., Vincenzi, F., & Ghelardini, C. (2010). Capsaicin-like molecules exert a direct effect on osteoarthritic chondrocytes. Biochemical and Biophysical Research Communications, 391(1), 497-502. doi: 10.1016/j.bbrc.2009.11.052

12. Goldberg, R. J., Katz, J., A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain, 153(3), 680-686. doi: 10.1016/j.pain.2011.12.019

13. Kuptniratsaikul, V., Thanakhumtorn, S., Chinswangwatanakul, P., Wattanamongkonsil, L., & Thamlikitkul, V. (2009). Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study. Clinical Interventions in Aging, 4, 345-352. doi: 10.2147/cia.s6768

14. Zhang, Y., Liu, H., & Yang, S. J. (2017). Efficacy and safety of ginger injection combined with celecoxib for knee osteoarthritis: a systematic review and meta-analysis. Journal of Orthopaedic Surgery and Research, 12(1), 113. doi: 10.1186/s13018-017-0639-6

15. Henrotin, Y., Clutterbuck, A. L., Allaway, D., Lodwig, E. M., Harris, P., Mathy-Hartert, M., & Mobasheri, A. (2010). Biological actions of curcumin on articular chondrocytes. Osteoarthritis and Cartilage, 18(2), 141-149. doi: 10.1016/j.joca.2009.10.002

16. Roelofs, P. D., Deyo, R. A., Koes, B. W., Scholten, R. J., & van Tulder, M. W. (2008). Nonsteroidal anti-inflammatory drugs for low back pain: an updated Cochrane review. Spine, 33(16), 1766-1774. doi: 10.1097/BRS.0b013e31817e74f8

17. Trelle, S., Reichenbach, S., Wandel, S., Hildebrand, P., Tschannen, B., Villiger, P. M., ... & Juni, P. (2011). Cardiovascular safety of non-steroidal anti-inflammatory drugs: network meta-analysis. BMJ, 342, c7086. doi: 10.1136/bmj.c7086