If you're one of the millions of adults who relies on taking pain-killers such as Aspirin frequently to help manage ongoing joint or bone pains, you've come to the right place to learn about safer alternatives to taking these drugs.
Whether you feel it in your low back, shoulder, knees or elsewhere, a number of natural remedies have been shown to help relieve symptoms of joint pain- including stiffness, reduced range of motion and difficulty walking.
Depending on the severity of your symptoms, you might choose to leave your joint pain mostly untreated, or on the other hand to resort to daily medications to cope with the aching and throbbing. Some people experience sharp pain with each move, making something as simple as carrying groceries a daunting task, while others only experience symptoms every now and then.
Whatever the cause of your uncomfortable joint pain, it's definitely worth giving several natural treatments a shot. These can include a combination of supplements, diet changes, exercises and salt baths to help naturally ease swelling and inflammation.
Common Areas of Joint Pain
Joints are the tissues that connect bones and help support movements throughout the body. Joint pain affects millions of people every single day and is a symptom tied to dozens of different disorders. While it can sometimes feel like your joint pain is originating from a muscle or surrounding bones, it's actually most likely coming from the inflamed joints and surrounding soft tissues.
Muscle aches or bone pains can sometimes occur along with joint pain, making matters worse. All of these symptoms may happen at the same time if an underlying health condition, such as osteoporosis or autoimmune disease, is causing the painful symptoms.
For example, when someone has osteoporosis - when bones become less dense and more likely to fracture-the condition can also contribute to severe back pain, poor posture, and reduced ability to walk or stand properly.
The low back, which is commonly related to pain of the Sacroiliac joint (SIJ). Studies have found that in about up to 77 percent of people who experience consistent back pain that cannot be contributed to another disorder, and in about 89 percent of pregnant women with back pain, inflammation of the SIJ is the root cause of symptoms.
(3) The SIJ as a "load-transferring" mechanical junction located between the pelvis and the spine that can take the brunt of the upper body's weight when someone has poor posture, or it can become aggravated due to childbirth or conditions like arthritis or an injury.
6 Natural Remedies for Bone and Joint Pain
1. Epsom Salt Soak: A classic remedy for any muscle or joint ache is taking a relaxing bath with Epsom Salts. High in magnesium and sulfates, Epsom salts are easily absorbed through the skin to provide quick relief as they lower inflammation, reduce muscle spasms and relax tense areas.
(5) Add two cups of salts to warm bathwater and soak for at least twenty minutes.
Alternatively, Epsom Salts can be used in a compress to apply directly to the skin. Simply dilute two cups into one gallon of water then soak your towel for several minutes to absorb the solution.
You can also try adding essential oils to your Epsom salt bath; the kind you choose will depend on what's causing your pain. For example, choose lavender essential oil if stress is worsening an existing condition that causes pain, or apply peppermint oil if the painful site feels warm and swollen.
2. Hot and Cold Packs: For immediate joint pain relief, rest the painful area and try a hot-and-cold approach to managing pain. Apply a hot therapeutic gel pack to the affected area for twenty minutes. Immediately follow up with a cold ice pack for another twenty minutes. If you can't stand the severity of ice, let it thaw out while you are applying heat.
Even a mildy-chilled pack will help bring relief to a stiff area. Try to apply ice or heat every day is possible, aiming for at least 15 minutes. Keep the area elevated if swelling is bad to reduce fluid retention.
Another helpful approach is applying peppermint essential oil and/or eucalyptus oil to spots that are inflamed and swollen. Due to their cooling menthol effects, peppermint and eucalyptus reduce heat, swelling and discomfort as it absorbs right into your skin.
In animal studies, these oils have been found to not only suppress pain tied to inflammatory conditions but also to decrease fluid retention (edema). Other essential oils for arthritis and joint pain include: frankincense, myrrh, orange and turmeric oils.
3. Getting Enough Movement and Exercise: Stiff muscles due to inactivity can cause joint pain in the body or worsen conditions such as arthritis. For example, tension in the leg muscles can be responsible for added stress placed on the knees and hips, as weak muscles contributes to instability and higher risk for injuries or compensations. Regularly exercising can help strengthen and stretch the affected joints and muscles, improving circulation and often reducing pain.
Additionally, the stronger your muscles and joints become, the better chance you have of staying active without dealing with pain; this is helpful for preventing weight gain that can add pressure to sore joints. Some of the best low-impact exercises for people experiencing joint pain include swimming, water aerobics, cycling, using an elliptical, and walking or yoga if appropriate.
You've also heard me mention it before: doing burst training exercises is one of the best ways to stay active almost anywhere, and with little time.
You don't have to commit to hours of traditional cardio to be active, you can start small and work on increasing flexibility, coordination and strength in weak areas. Wearing a brace or wrap around a painful joint may help as you get started, so ask your doctor for a physical therapist for advice about this approach if needed.
4. If Appropriate, Weight Loss: Carrying around extra pounds puts unnecessary strain on your joints and bones. If you suffer from joint pain as well as a bone disorder, such as osteoporosis, being overweight can also accelerate bone degeneration. Even shedding just a few pounds can ease pain and may prevent against future problems.
In most cases, when being overweight or obese is contributing to a health problem, experts recommend aiming to lose about 5-10 percent of your total body weight in order to see if symptoms improve.
5. Diet Modifications: The easiest way to prevent against pain long-term is a change in diet. Chronic inflammation in the body causes weakness and will eventually lead to tissue degeneration. By implementing an anti-inflammatory diet, joint and bone pain caused by inflammation and swelling will likely start to decrease.
Omega-3 fatty acids found in foods like cold-water fish, chia seeds and walnuts are great for helping to lower inflammation in the body. Fresh fruits and vegetables are loaded with antioxidants that flow the effects of aging. Try to limit (or even completely remove) processed foods, trans-fats and added sugars, as these can cause severe inflammation in the body.
6. Collagen & Other Helpful Supplements: Collagen is the type of protein found in our bodies that helps build joints and keeps connective tissue strong. Collagen contains 19 different amino acids, the building blocks of proteins, that have essential roles for both mental and physical health, including keeping us pain-free.
Because it acts like a sort of natural "glue" in the body, holding things like our skin and joints together, collagen has many benefits like supporting healthy muscle growth, decreasing arthritis symptoms, healing the walls of our arteries and digestive tract, boosting energy, and helping us recover from workouts.
The writer is a doctor
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