13 Natural Treatments for People With Osteoarthritis
Osteoarthritis is a common cause of joint pain, stiffness, and inflammation. Essentially, the cartilage that cushions the joints wears away over time. There’s no cure, but if you keep the joints mobile and maintain your overall health, you can live more easily with osteoarthritis and slow the onset of mobility problems.
Medical treatment is available, but natural and home remedies may also ease symptoms. Physical activity, dietary choices, and supplements may reduce pain.
It’s important to see a doctor first for a proper diagnosis. They will work with you on an individualized plan combining medical and natural remedies.
Here, we look at some nonpharmacological options that support medical treatment for osteoarthritis, and what the research says.
Home and over-the-counter (OTC) remedies can support medical treatment for osteoarthritis.
Pain Relief Medication
OTC medication can relieve the pain and discomfort that occurs with osteoarthritis.
According to guidelines from the American College of Rheumatology and Arthritis Foundation (ACR/AF), it’s best to try topical gels before pills. Diclofenac (Voltaren) and gels containing capsaicin are available without a prescription.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil), are available over the counter and provide temporary pain relief. If they don’t help, your doctor can prescribe a stronger version.
Speak with a doctor before using OTC remedies. Some people may have adverse effects, depending on the drug and dose.
Heat and Cold Treatment
Alternating heat and cold applications can bring temporary relief from stiffness and inflammation.
ACR/AF guidelines support heat and cold treatment for knee, hip, and hand osteoarthritis. Heat and cold have different effects, but both can be useful.
If you’re alternating heat and cold, apply one for around 20 minutes then wait two hours before the next application.
Heat Treatment
Heat relaxes stiff joints. Applying heat enlarges the blood vessels. This improves circulation and allows more blood and oxygen to reach the joint.
Here are some options for applying heat:
Use a hot water bottle.
Take a warm bath or shower.
Buy an electric heating pad from the pharmacy.
Dip the hands or feet in melted paraffin wax from your pharmacy, then peel off when cool.
Tips:
You’ll get most of the benefit in the first 20 minutes.
Always check the heat before you apply to avoid burns.
Avoid heat if you have a flare or an injury.
Cool Packs
Cold packs reduce blood flow and decrease swelling and inflammation. Use cold therapy if you have a warm, swollen, or inflamed joint.
To make a cool compress, fill a plastic bag with ice and wrap it in a towel, or buy a cool pack from your pharmacy.
Tips:
Never apply ice directly to the skin, as it can burn.
As with heat, 20 minutes of cold application will give you the best benefits.
TENS Machine
Some people find a transcutaneous electric nerve stimulation (TENS) machine helps them manage osteoarthritis pain, although there’s not enough evidence to confirm this.
The ACR/AF 2019 guidelines did not recommend using TENS as studies haven’t shown any benefit for people with osteoarthritis.
At least one review since then has concluded it might improve pain and walking ability, but not joint stiffness. Still, there is not enough evidence to say definitively that it works.
A TENS machine is likely safe for most people to use, but it’s best to check first with a doctor. It’s not recommended for use during pregnancy or if you have epilepsy or a pacemaker.
Weight Management
Current guidelines strongly recommend managing your weight if you have osteoarthritis.
Moderate weight can prevent unnecessary strain on your joints.
Obesity can also increase the risk of systemic inflammation, which may worsen osteoarthritis.
Diet and exercise are important in weight management. Your doctor may prescribe weight loss medication or other treatments if they have particular concerns.
Physical activity is essential for keeping the joints mobile, maintaining muscle strength, and managing body weight.
Your doctor can help you decide which exercises are best for you. These usually involve low-impact activities.
High-impact activities, such as running, may worsen symptoms and increase the risk of additional injuries.
Options that can benefit your joints without putting too much strain on them include:
Low-impact and meditative workouts such as yoga, Pilates, and tai chi
A doctor or a specialized trainer can help you make a plan that will benefit you and that you’ll enjoy and be motivated to keep up.
They may also recommend local groups offering yoga, weight training, and other classes specifically for people with osteoarthritis.
Osteoarthritis can make exercise seem daunting, but keeping moving will help reduce pain overall.
You can expect to feel a little pain during and after exercise, but you may need to change your plan if you have:
Pain you would score over 5 on a scale of 0 to 10
Pain that lasts several hours after exercise
Swollen joints
You may need to reduce the number of repetitions or do less strenuous exercises for a while. If in doubt, speak with your doctor or a physical therapist.
Physical Therapy
A physical therapist will assess your needs and devise a plan of special exercises for your osteoarthritis.
For osteoarthritis of the knee, they may recommend exercises to improve strength, mobility, and coordination such as:
Step-ups
Standing and sitting from a chair
Seated exercises to strengthen your thigh muscles
The therapist will know which exercises are safe for you.
Dietary choices can make a difference if you have osteoarthritis.
According to the Arthritis Foundation, a suitable diet can help:
Manage weight
Reduce inflammation
Protect against various diseases
Lower blood pressure and protect the heart
What to Eat (and Avoid)
A good dietary choice for people with osteoarthritis is the Mediterranean diet.
This diet focuses on:
Fish
Nuts and seeds
Fruits
Vegetables, including nightshade vegetables, such as tomatoes
Olive oil
Beans, lentils, and other pulses
Whole grains
There are other similar diets, including the DASH diet. Ask a doctor or nutritionist if you’re not sure.
Though there are healthy options that can help with osteoarthritis, there are also some that can aggravate inflammation.
They may also increase the risk of obesity, type 2 diabetes, heart disease, and other complications that make living with osteoarthritis more difficult.
Partially hydrogenated oils, found in many fast foods and processed foods
Omega-6 fatty acids, present in corn oil and other oils, mayonnaise and other salad dressings
Refined carbs, found in white bread, instant mashed potatoes, and white rice
Monosodium glutamate, a flavoring added to fast foods, premade soups, and deli meats
Aspartame, an artificial sweetener
Alcohol
A doctor or a nutritionist can advise you on dietary tips and, if necessary, a weight loss or weight management plan.
Stress can increase the risk of pain and inflammation, according to scientists. It can also lead to depression, fatigue, memory loss, and other problems.
Consider trying one of the following to help manage stress:
Doing relaxing activities, such as taking a warm bath or listening to music
Making time to do activities you enjoy
Sharing how you feel with others
The ACR/AF don’t currently recommend massage therapy as a treatment for osteoarthritis as there’s not enough evidence to show it reduces symptoms. But as a method of relaxation it may help, as long as you check with your doctor first.
Cognitive Behavioral Therapy (CBT)
CBT is a type of counseling that equips people to see situations in new ways and find novel solutions to existing challenges.
A research review from 2022 found evidence that CBT may help people with knee or hip osteoarthritis manage pain, sleep problems, and depression.
Other research has found that CBT can help improve mood, sleep, fatigue, coping ability, and overall quality of life for people with various conditions.
Experts have called for more research to see if CBT has the same benefits for people with osteoarthritis.
Home adjustments, devices, and good sleep can also improve the quality of life for people with osteoarthritis.
Home Installation Devices
New in-home installations, such as railing or ramps, help keep you safe and make it easier to carry on your daily life.
The type of adjustments will depend on how osteoarthritis affects you. You may need more adjustments over time.
Here are some examples:
Home installations: Grab rails, ramps, night lights, stair lifts, and other devices can help you move around more easily and reduce the risk of falls.
Home devices: Examples include jar openers, reachers, easy-grip utensils, remote controls for light switches, commodes, raised toilet seats, and so on.
Mobility aids: Walking canes, walking frames, shopping trolleys, braces, and mobility scooters can help keep you mobile and independent and prevent falls.
Sleep Hygiene and Osteoarthritis
Around 70 percent of people with osteoarthritis have sleep disturbances. Pain can lead to insomnia, but insomnia may also worsen pain.
Getting enough quality sleep can help reduce pain and boost overall well-being. It may also reduce inflammation.
According to the Centers for Disease Control and Prevention (CDC) most adults need 7 to 8 hours sleep every 24 hours, though this may vary between individuals.
If you have osteoarthritis, joint pain may have disturbed your sleep. Some evidence suggests inadequate sleep might worsen osteoarthritis.
Some research has found that people with irregular sleep patterns tend to have higher levels of inflammation in their bodies, while others have linked disturbed sleep with osteoarthritis.
Here are some tips for getting a good night’s sleep:
Put away devices at least 30 minutes before bedtime and leave them in another room overnight.
Avoid large meals and alcohol before bed.
Consume caffeine only in the morning.
Ensure your room is dark, quiet, and a comfortable temperature.
Unless you’re working shifts, go to bed and get up at the same time every day, including weekends.
Be physically active during the day.
If you have trouble sleeping because of insomnia or pain, you can talk with a doctor about treatment options.
Some supplements and home remedies may help with osteoarthritis, but they don’t all have strong scientific evidence to support their use.
Some research suggests the following herbs and spices might benefit people with osteoarthritis because of their anti-inflammatory effects:
Many herbs and spices contain antioxidants with anti-inflammatory properties, but it’s not possible to consume the amount needed to make a difference. In the future, drugs made from these compounds might prove effective for osteoarthritis, but not yet.
Supplements and Therapies Not Supported by Research
The following remedies don’t have significant research to back their effectiveness. Always check with your doctor before you use supplements or other complementary therapies. Some herbal remedies and supplements may have adverse effects or interact with other treatments.
In their 2019 guidelines, the ACR/AF did not recommend the following as a treatment for osteoarthritis, due to a lack of evidence supporting their safety and effectiveness:
