Natural Pain Relief for Arthritis​: 7 Simple Strategies

Is arthritis pain interfering with the life you love? 

If sore, swollen, or painful joints are holding you back—and frustrating you—there’s relief in sight. And even better, it’s completely natural. No harsh medications, with their harmful side effects, and no invasive procedures. 

Instead, it’s all about you: your choices, your habits, and small lifestyle changes that can add up to a big difference. 

But what exactly are these natural options—and, more importantly, how can they help ease your pain? 

Let’s take a closer look at the all-natural ways you can say goodbye to arthritis pain and start feeling like yourself again.

What Is Arthritis

Before we start looking at natural pain relief for arthritis, let’s take a closer look at what arthritis is—and what it isn’t. 

Arthritis isn’t just one illness or disease. Instead, it’s a series of conditions that affect your joints—the areas where two bones meet. Think fingers, knees, and hips. Arthritis occurs when your joints become inflamed or when the protective cartilage wears down, making it difficult, uncomfortable, or even painful to move around. 

The term “arthritis” encompasses over 100 joint-related disorders. Some forms of arthritis are age-related, but others stem from inflammation or issues with your immune system. And while some are incredibly rare, others are quite common, especially osteoarthritis and rheumatoid arthritis. 

• Osteoarthritis (OA), the most common form of arthritis, occurs when the protective cartilage in your joints is worn down, causing painful bone-on-bone friction. This often happens naturally—the result of wear and tear as your body ages—but it can also be caused by an infection or injury.
• Rheumatoid arthritis (RA) is an autoimmune disorder. Your immune system is in overdrive, and instead of attacking bacteria, viruses, toxins, or other potential invaders, it attacks your joints. It can occur at any age; even children can suffer from juvenile rheumatoid arthritis (JRA). 

Signs of Arthritis

Could you have arthritis? 

People often brush off symptoms such as swollen fingers or sore knees, thinking arthritis only occurs with age. But arthritis can affect anyone—even young children. 

Depending on the type of arthritis, here are some signs and symptoms you may notice in your joints. 

• Pain
• Swelling
• Stiffness
• Redness
• Decreased range of motion

Of course, not all joint pain can be attributed to arthritis. Other conditions, infections, injuries, and even repetitive motions can also cause symptoms that feel similar to arthritis. Your doctor can perform tests, including X-rays, MRIs, and lab tests, to confirm whether your joint issues are due to arthritis.

7 Ways to to Relieve Arthritis—Naturally

The pain and discomfort from arthritis can make everyday activities more difficult. But the good news is that there are natural ways you can manage arthritic pain and promote joint health—without the need for medication. 

Here are some of the most effective, all-natural ways to relieve arthritis and reclaim your healthy, active lifestyle, pain-free. 

1. Exercise Regularly

Sore, swollen joint? Exercise might be the last thing on your mind. But moving your body is actually one of the best things you can do to manage arthritis pain naturally. 

If you’re experiencing arthritis pain, regular exercise can: 

• Prevent stiffness
• Maintain or increase your range of motion
• Reduce inflammation
• Strengthen muscles around the joint, thus reducing the amount of pressure on it

Exercise can also help you maintain a healthy weight, which further helps with arthritis symptoms—more on that below! 

You don’t need to train for a marathon or dance the night away, either. Moderate, low-impact exercise is best, as long as you’re consistent. 

Some of the best exercises to help relieve arthritis pain include:

• Walking
• Biking
• Yoga 
• Tai Chi
• Swimming
• Stretching

The key is picking exercise that you enjoy, so that you make time for it every day. Even working in your garden can help prevent arthritis pain.

2. Adjust Your Diet

Could what you eat help your arthritis pain and symptoms? Absolutely! 

Some forms of arthritis—including RA, gout, and others—can be caused or aggravated by inflammation. While this inflammation can come from different sources, such as an autoimmune disorder, it can also be caused by your diet. 

Certain foods are known to trigger inflammation. If you have arthritis, eating these can cause it to flare, producing painful symptoms. 

If you want to reduce inflammation or avoid it altogether, here are some foods to avoid. 

• Red meat
• Processed meat, including lunch meat, bacon, and sausage
• Baked goods  
• Refined (white) flour, such as white bread and pasta
• Deep fried foods
• Sugary foods and drinks
• Trans fats, such as margarine or lard
• Processed foods

Instead, fill your plate with these whole, unprocessed, anti-inflammatory foods. 

• Fruits
• Vegetables 
• Whole grains
• Legumes (beans and lentils
• Fish
• Poultry
• Nuts
• Seeds
• Low-fat dairy (in small quantities)
• Olive oil
• Anti-inflammatory seasonings such as cinnamon, ginger, and turmeric

Looking for more food ideas? Try adding some of these to every meal to make the most of their anti-inflammatory effect. 

• Fiber: fruits, vegetables, and some whole grains
• Omega-3 fatty acids: certain fish (including salmon and tuna), vegetable oils, walnut, and leafy green vegetables
• Polyphenols: berries, dark chocolate, tea, apples, citrus, onions, soybeans, and coffee 
• Unsaturated fats: nuts (such as almonds and pecans), seeds (pumpkin and sesame), and plant oils

While there isn’t one specific “diet” for relieving arthritis pain, the Mediterranean diet—packed with fresh, unprocessed foods—is one of the best for reducing inflammation and easing joint discomfort. 

3. Try Alternative Therapies

While the Western world tends to focus on medication, there are other, more natural, ways to relieve arthritis pain. 

Here are a few that could help with your arthritis pain. 

• Acupuncture: Researchers have found that acupuncture releases neurotransmitters, which help reduce pain, and cortisol, which can control inflammation. 
• Massage therapy: Studies show that massage therapy can reduce both pain and stiffness. Be sure to mention your arthritis to your massage therapist, so they can address it properly during your session. 
• Hot and Cold Therapy: Applying heat—a heating pad or bath, for example—can help ease stiffness and improve mobility. Ice packs, on the other hand, can reduce pain and inflammation. Alternating between the two might be the best for pain relief. 

4. Meditate

Arthritis doesn’t just cause physical pain. It can cause mental anguish, as well. In fact, people suffering from RA are twice as likely to also have depression.  

But how can you relieve the physical and psychological effects of arthritis? Studies show that meditation, particularly mindfulness meditation, can help reduce pain, lower stress, and improve depression. 

Along with mindfulness, here are some types of meditation to try for arthritis pain. 

• Breathing exercises
• Body scan meditation
• Guided meditation
• Mantra meditation
• Mindfulness meditation
• Mindfulness walks
• Visualization

Whichever you choose, try to take a few minutes each day to simply breathe, heal, and remind yourself, “I’ve got this.”

5. Focus on Your Gut

How can gut issues cause swollen knuckles or sore knees? It’s all about inflammation. 

Roughly 70-80% of your immune system is housed in your gut microbiome, which is also home to beneficial (“good”) bacteria and pathogenic (“bad”) bacteria. When bad bacteria outnumber the good—a condition known as dysbiosis—your immune system can be disrupted, too. This leads to a number of issues throughout your whole body, including painful arthritis. 

Here are some of the ways that your gut microbiome and immune system can cause or worsen arthritis pain. 

• Pathogenic bacteria can trigger an overreaction from your immune system, potentially leading to autoimmune disorders such as rheumatoid arthritis. 
• These same bacteria can also cause inflammation, which worsens arthritis symptoms like joint pain and stiffness. 
• If those pathogenic bacteria punch holes through your gut barrier—a condition called leaky gut—toxins and other harmful substances can pass into your bloodstream. If they reach your joints, they can cause even more inflammation. 

Supporting your microbiome can help reduce the pain and effects of arthritis. And the biggest step you can take? A spore-based probiotic supplement. 

Probiotics are live, beneficial bacteria, similar or identical to those already living in your gut. When you take a spore probiotic supplement, it eventually makes its way to your gut. (Note: Other non-spore probiotics cannot survive digestion.) The probiotics join forces with the existing colonies of beneficial bacteria, strengthening and supporting them to balance your gut. A healthier gut promotes a stronger immune system, too, helping to promote a healthy inflammatory response—easing joint pain. 

Our favorite probiotic supplement is Just Thrive Probiotic, an award-winning, high-quality spore probiotic supplement that’s guaranteed to arrive 100% alive in your gut microbiome. Its four strains of beneficial bacteria support your digestive, immune, and overall health. And not only does it help produce inflammation-fighting antioxidants, it’s clinically proven to address leaky gut in just 30 days.

6. Make Small Lifestyle Changes

Small tweaks to your lifestyle can add up to big results in arthritis pain relief. 

Here are a few things to consider. 

• Reduce your stress. Because of the gut-brain axis, mental stress will have a negative impact on your gut, which can then affect your immune system and lead to inflammation—a major no-no for arthritis sufferers. Try to avoid stress triggers, and practice yoga and other mind-body exercises to further lower your stress levels. 
• Stop smoking. You already know that smoking can cause your body a laundry list of irreparable damage, and that list includes arthritis. In fact, it’s one of the biggest environmental triggers for both osteoarthritis and rheumatoid arthritis. Quit smoking and avoid second-hand smoke for the sake of your joints—and your whole body. 
• Listen to your body. While repetitive stress injuries don’t necessarily cause arthritis, they can add to existing joint issues. If you’re performing repetitive tasks—at home, work, or even the gym—take breaks every now and then. Be sure to stretch and knead sore joints to keep them loose. 
• Brace yourself—literally. Depending on which joints are affected by your arthritis, braces and other supports can reduce pain, control the pressure placed on the joint, and help with inflammation. 

7. Manage Your Weight

If you’re overweight or obese, you could be making arthritic symptoms worse. Carrying excess weight puts more pressure on your joints, especially those in your lower body: knees, hips, and feet. Even your spine could be affected. 

Weight loss, even if it’s moderate, can ease that pressure and lower inflammation, helping you reduce joint pain and recover joint mobility. 

Losing weight doesn’t have to be overwhelming. Following some of the other suggestions in this list, like exercising and choosing the proper diet, will also help you lose weight. 

Final Thoughts

Arthritis happens—but you don’t have to live in pain. 

These natural remedies can help support your joints, reduce pain, and restore your quality of life, potentially without the need for medications. With just a few small, but consistent, changes, you can get back to feeling like your pain-free self once again. 

Remember, healing starts from the inside out!

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