Approximately 22.7 percent of American adults struggle with some form of arthritis. Are you part of this group? Are you tired of dealing with joint pain related to your condition?

If you’re fed up with joint pain but also don’t want to use medications to find relief, you’re in luck. Listed below are seven natural techniques you can try today to relieve arthritis pain.

1. Aquatic Exercise

At first, the idea of exercising to manage your arthritis pain might seem laughable. If you have pain sitting in a chair or lying in bed, how much worse is your pain going to be when you try to exercise?

In reality, the opposite is true. Many people notice that their pain decreases in a significant way when they make exercise a priority. This likely has to do, at least in part, with the fact that exercise produces endorphins, which are chemical messengers associated with pain relief and improved mood.

Exercise can benefit those dealing with arthritis. That doesn’t mean you should go out for a job or take a kickboxing class, though. Instead, consider a low-impact form of exercises like water aerobics or swimming.

An aquatic exercise is a great option because it places very little strain on the joints. Many people with arthritis find that they’re able to move through the water pain-free and find significant relief when they participate in aquatic exercise.  

2. Tai Chi

Maybe water sports aren’t your thing. That doesn’t mean you can’t still exercise, though. There are lots of other low-impact workouts you might want to try, including tai chi. 

Tai chi is a mind-body practice that involves slow and gentle movements. The goal is to help you create a better connection to your body while also increasing your flexibility, balance, and overall strength. 

Tai chi is a great option for those dealing with arthritis. It helps them move their joints through a full range of motion and get the blood flowing throughout the body. This, in turn, can help to minimize inflammation and improve their symptoms. 

It’s common for folks with arthritis to report feeling less pain and less joint stiffness when they’re engaged in tai chi practice on a regular basis. Look for a class near you, or search for a free tutorial online.

3. Yoga

In addition to tai chi, you can also reap similar levels of joint pain relief when you take up yoga. Yoga is another mind-body practice that helps to improve strength, flexibility, and balance. It also helps to improve blood flow and may minimize joint inflammation.

Some people find that they prefer yoga to tai chi. This is especially true since there are so many different types of yoga classes out there.

It might be easier for you to find a style of yoga that works for you and feels enjoyable. When you’re searching for a class, though, look for ones that are described as gentle or that are designed for people with conditions like yours. This will save you from accidentally ending up in an advanced hot yoga class that’s way outside of your comfort zone.

4. Meditation

There’s a lot of benefit to regular movement when you’re dealing with arthritis pain. There are also benefits to sitting still, though.

This doesn’t give you a free pass to sit on the couch and watch TV all day. Instead, try meditating and focusing on being completely present. 

A regular meditation practice can help you to change the way you perceive your pain. In many cases, people who meditate often find that their pain is lessened and that they’re able to go through life with more ease.

The benefits of meditation for arthritis pain might have to do with the fact that meditation can help to relieve stress. When you handle your stress better, your body can function in a more optimal way. This, in turn, might help to reduce inflammation and joint pain as a result.

5. Massage

Regular massages might be helpful as well. Massage, like the other strategies mentioned here, can help to reduce inflammation and promote better blood flow throughout the body. It’s also a great stress-relieving tool.

When you’re searching for a massage therapist in your area, look for someone who specializes in massages for people with arthritis. Talk to them about your symptoms before getting started, too, so they can use the right techniques for your specific condition.

6. Dietary Changes

Changing your diet can have a big impact on your arthritis pain. If you’re eating lots of sugar, vegetable oils, and processed foods, you may have higher levels of inflammation in your body. This, in turn, can lead to exacerbated joint pain.

To avoid making your pain worse, do your best to eat a diet made up mainly of whole, unprocessed foods. Focus on fruit, vegetables, meat, eggs, and fish, as well as whole grains and healthy fats like olive oil.

7. Hot-Cold Therapy

Many physicians recommend hot-cold therapy to people struggling with arthritis. Hot-cold therapy can help to reduce inflammation, minimize pain, and get rid of joint stiffness.

There are lots of different ways that you can try out this therapy, too. For example, you can alternate between using a heating pad and an ice pack at home. Applying them to your affected joints in 20-minute intervals can help you find significant relief.

You can also try a more extreme approach by using tools like a sauna and a cold-plunge tub. Alternating between spending time in the sauna and the tub will provide similar benefits, but you’ll be able to target your whole body at once. This may help you experience more relief and reduce your discomfort faster.

Time to Relieve Arthritis Pain

There are lots of steps you can take to relieve arthritis pain without having to rely on medication. If you prefer a more natural approach to pain relief, give one (or more) of these techniques a try today.

For those who want to learn more about natural pain management or other natural strategies for improving their health, we have lots of other resources available on our site. Check out the Health section today for more information.

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