Scientifically valid traditional ways of reducing arthritis pain

By | December 14, 2023


Here are some traditional and scientifically validated ways to help reduce arthritis pain:

– Exercise – Low-impact activities like walking, swimming and water aerobics put less stress on joints while maintaining range of motion and strengthening supporting muscles. This can help reduce pain and stiffness.

– Weight loss (if overweight) – Extra pounds put more pressure on weight-bearing joints. Even modest weight loss can help ease arthritis pain.

– Physical therapy – Exercises and stretches tailored by a physical therapist can help with flexibility, strength and function while improving mobility and reducing pain levels.

– Heat/cold therapy – Applying heat with a warm bath or pack may increase blood flow and relax muscles around sore joints. Icing afterwards can also help reduce swelling and pain.

– Glucosamine and chondroitin supplements – Studies show these natural compounds, which are building blocks for joint cartilage, can help decrease arthritis symptoms like pain when worn down areas rub together.

– Massage – Gentle massage of affected areas may relieve muscle tension, improving circulation and decreasing pain.

– Acupuncture – Research suggests acupuncture can help relieve arthritis symptoms by stimulating nerves and releasing pain-relieving endorphins in the body.

– braces/splints – Wearing devices that support weak joints like the wrist or knee may reduce strain and discomfort.

– Assistive devices – Canes, raised toilet seats or other tools minimize stress on painful joints during daily activities.

So in moderation and with medical guidance, lifestyle changes and natural remedies can offer arthritis patients scientifically backed pain relief options.


Arthritis is a common condition that affects over 54 million adults in the United States alone. It causes pain, stiffness, and swelling in the joints that gets worse with age. While there is no cure for arthritis, there are many ways to help manage symptoms and reduce pain levels. Traditional remedies and lifestyle interventions that are backed by scientific research offer natural options for arthritis sufferers seeking relief.

Exercise is one of the most powerful tools in the arthritis treatment toolbox. Staying active through low-impact exercise puts less stress on joints while maintaining range of motion and strengthening supporting muscles. This dual approach helps reduce pain, stiffness, and functional limitations. Gentle activities like walking, swimming, and water aerobics that are easy on the joints are ideal options. Studies have found that as little as 30 minutes of low-impact exercise 2-3 times per week can provide noticeable arthritis pain relief. Exercise also helps control weight, boosts mood, and improves sleep—all factors that influence pain perception.

For those who are overweight or obese, losing extra pounds through diet and exercise can also alleviate arthritis symptoms. Excess body weight puts more pressure and impact on weight-bearing joints like knees and hips. Research shows that losing as little as 5-10 pounds through modest calorie reduction and physical activity provides measurable reductions in arthritis pain levels. A healthy diet focused on lean protein, fruits and vegetables, whole grains, and heart-healthy fats supports both weight loss and general inflammation control.

Physical therapy administered by a licensed professional specializing in arthritis is another highly effective non-drug approach. Therapy sessions often incorporate targeted stretches and low-impact strengthening exercises tailored to an individual’s abilities, needs, and pain levels. Gentle movements help maintain or improve flexibility, mobility, muscle tone, and function while reducing joint stiffness. Some physical therapists also employ hands-on techniques like massage or aquatic therapy in warmer clinic pools to ease pressure on joints. Studies demonstrate physical therapy’s ability to significantly decrease arthritis symptoms like tenderness and immobility long-term when performed regularly.

Heat and cold packs represent an easy self-care measure millions turn to for arthritis comfort. A warm bath or shower followed by applying a heating pad, warm towel, or gel pack over sore areas increases local circulation and relaxes muscles around inflamed joints. This facilitates short-term pain relief. Then icing with a gel pack or frozen vegetables for 10-15 minutes after activity can help constrict blood vessels and decrease swelling. Scientific reviews confirm that both heat and alternating heat-and-cold regimens relieve arthritis discomfort when used judiciously as part of an overall treatment program.

Glucosamine sulfate and chondroitin sulfate are among the most extensively researched dietary supplements for natural arthritis relief. As building blocks of cartilage, glucosamine and chondroitin play important roles in joint structure and function. Supplementing with these compounds nourishes worn down cartilage areas that grind against each other and cause friction pain. Double-blind studies report glucosamine and chondroitin’s abilities to reduce arthritis symptoms like tenderness, restriction of movement, and pain intensity, especially in the knees. While their mechanisms remain unclear, these supplements offer safe, well-tolerated support for arthritis sufferers.

Massage therapy addresses muscle spasms and tension that heighten arthritis discomfort. Multiple studies show how full-body massage or targeted kneading of the back, neck, shoulders, hands, and feet increases blood flow, decreases stress hormones, and boosts natural painkiller production in those with arthritis. Gentle techniques like Swedish massage or shiatsu relieve pressure points while improving mobility and restoring range of motion at targeted joints. Thirty-minute sessions performed weekly by a licensed massage therapist represent a relaxing complement to more active interventions.

Acupuncture also targets muscular pains radiating from arthritic joints. Its proponents believe inserting ultra-fine needles at specific points along meridian lines unblocks chi flow to restore energy balance. Several studies associate acupuncture with decreased arthritis pain, stiffness, physical dysfunction, and analgesic reliance. While Western medicine hasn’t fully explained its mechanisms, acupuncture stimulates the release of endorphins and serotonin—natural pain-modulating chemicals in the central nervous system. It may disrupt pain signals at the spinal cord level or encourage the release of anti-inflammatory compounds. Acupuncture provides a drug-free option with little risk of side effects.

Assistive devices and bracing worn for extended periods unburden targeted joints from excessive pressure or abnormal motions. Knee braces help stabilizer weakened knee joints during walking or extended standing. Wrist splints secure inflamed tendons during tasks like writing or typing. Canes prevent added weight shifting to the hips when strolling. Raised toilet seats elevate to minimize bending over at the hips, back, or knees. Adapting positions through inexpensive bracing or mobility aids supports joints most at risk to reduce strain and subsequent pain levels. They’re part of a self-care regimen when used under doctor supervision.

While there’s no universal remedy for arthritis, applying one or more of these holistic, low-risk, scientifically validated approaches can provide welcome pain management. Lifestyle changes to control weight and stay active, along with natural remedies like herbal supplements, heat therapy, massage, and bracing offer arthritis sufferers multi-pronged approaches to damping discomfort at its various sources—from inflamed joints to overworked muscles. When paired with prescription medications under a doctor’s guidance or supervision by physical or pain management specialists, they create comprehensive arthritis treatment plans focused on affordability, tolerance, and boosting one’s quality of life overall.