How to Manage Joint Pain and Swelling Naturally

How to Manage Joint Pain and Swelling Naturally

Dr. Shivani Gupta
11 minute read

3 Key Takeaways

1. Joint pain is caused by aging, exertion in sport, sedentary lifestyle, poor posture and chronic inflammation.

2. Regular use of turmeric in your diet can improve the overall function and quality of life of people suffering from joint pain.

3. Pineapple juice contains a very potent enzyme called bromelain, which is excellent for reducing inflammation.

Do you regularly experience joint inflammation, pain, and stiffness? Chronic joint pain can be unsettling, making everyday activities less manageable and enjoyable. While you can find a multitude of medications to keep arthritis under control, many people opt out of that possibility and seek natural solutions. If you're one of those people who wants to know how to manage joint pain and swelling naturally, we have good news. You can find a full spectrum of natural pain relievers, and we have a few suggestions. From trying Epsom Salt soak to increasing physical activity, meditating, and modifying your diet – there’s a full spectrum of excellent natural remedies for joint pain and swelling.

Typical Areas Experiencing Joint Pain

Joints are the connective tissues between bones. Considering joints are responsible for supporting movements throughout the body, it's no wonder that, as we age, joints start to hurt. If someone in your family is suffering from arthritis and you're worried you might be next, it's wise to inform them about the condition as soon as possible. Joint pain is most probable to develop in the body areas such as:

· The lower back

· The shoulders

  • The hips
  • The jaw
  • The knees

· The ankles, feet, heels and toes

· The neck and top of the back

· Back of the legs

· The wrists, hands and fingers

Causes of joint pain

· Aging – as we age, the collagen responsible for building cartilage in the joints deteriorates. That’s why older people are more likely to experience aches and pains.

· Any medical condition– people suffering joint pain due to a medical condition. They are the result of painful sensations that come with inflammation.

· Exertion in sport – runners experience joint pain after long runs. Football, soccer, gymnastics, cycling and dancing can cause the same type of joint pain due to repetitive movement.

· A sedentary lifestyle

· Poor posture

Natural Remedies for Bone and Joint Pain

A full spectrum of joint pain medications is available for purchase in pharmacies worldwide. However, many people don't want to treat the pain with medication. They'd rather go for the natural solutions. Be it because they already take medication for some other health issue or want to stay clean from tablets, you can find plenty of natural pain relievers.

Try Epsom Salt Soaks

Epson saltHow does a relaxing bath sound? It probably makes you feel less painful for a second just by imagining yourself immersed in the warm water. Epsom salts will alleviate joint pain and help you feel like you’re at the most luxurious spa retreat. The skin will quickly absorb Epsom salts because they are rich in magnesium and sulphates. That way, you get instant relief. Epsom salts reduce inflammation, eliminate muscle spasms and help tense areas relax. All it takes is two cups added to warm water in the bath. Immerse your body for twenty minutes for the best results.

If you can’t afford to stay in the bath for that long due to kids running around or any other reason, you can also use Epsom Salts in a compress that you will apply to your skin. All you need is a gallon of water and two cups of Epsom salts that you will dillute in the water. Grab a towel, soak it for several minutes and apply it to the painful area.

Give It a go with Hot and Cold Packs

A hot-and-cold approach is another effective way of dealing with joint pain naturally. Rest the hurting area for a bit before you slather a hot therapeutic gel on it. Let it sit for twenty minutes before you follow with an ice pack. Leave it on for additional twenty minutes. If the swelling remains, keep the area elevated. That will reduce fluid retention. Eucalyptus and peppermint essential oil work wonders for swollen and inflamed spots thanks to the cooling effects menthol spreads. They reduce heat, swelling and discomfort since they will be in your skin quickly after you rub them on an affected area. Turmeric oils, orange oils, myrrh, and frankincense oils are also very effective in relieving joint pain.

Increase Physical Activity

If you’re not active enough, stiff muscles can cause even more joint pain. Regular physical activity, such as exercising, will strengthen and stretch the problematic joints and muscles. The result will be improved circulation and reduced pain. The stronger your muscles and joints become, the less pain you'll experience because you'll stay active for longer and more often than before. Aside from dealing with pain, physical activity will also prevent weight gain that adds pressure to your joints and makes them painful. Low-impact exercises experts recommend for those experiencing joint pain include walking, cycling, water aerobics, and swimming.


Have you ever meditated? Do you know meditation is one of the most effective stress relievers? On top of that, meditation can help ease joint pain too. It's a simple and efficient way to relax and forget about everyday hardship, which is preventing you from being at peace with yourself. For instance, you can start practising meditation by choosing a pleasing sound with no particular meaning. It's simply pleasant to your ear and makes you relax instantly.

Find a nook in your home where nobody will disturb you, sit or lie down on a comfortable surface, close your eyes, and repeat the sound in your mind. Look up phone apps and online videos, with a meditation guide to find your ideal method. A few minutes of meditation per session will be enough to start your meditation journey. Feel free to prolong the sessions as you practice meditation each day and spend up to half an hour every day finding your Zen.

Weight Loss

Excess weight is one of the most common reasons for joint pain. Putting a lot of pressure on your knees, ankles, and hips due to inactivity will inevitably cause discomfort. Eliminate the unnecessary burden from your bones by losing weight. One of the accelerators of bone degeneration is obesity. So, start by shedding a few pounds to ease pain and prevent future problems. According to experts, it's best to lose 5-10% of your total body weight first. That way, you'll see the progress and feel like you're on the right way to ease the pain that's making your life miserable.

Tai Chi

Another low-impact physical activity that helps relieve joint pain is tai chi. It will strengthen the muscles around your joints and increase your range of motion. After only a few months of regular tai chi classes, you can alleviate pain, reduce stiffness, and improve physical function. Furthermore, if you add tai chi to your daily routine, you will promote weight loss and get in shape quicker.

Enjoy a massage

Massages are excellent for speeding up your blood circulation, calming your mind and loosening tight muscles. When your mind is unsettled and your muscles tight, joint pain is inevitable. So, consider scheduling a therapeutic massage that’s been proven to reduce your joint pain without the use of any medication. Depending on the area of the body that’s most painful, you can schedule a full-body massage, partial or shiatzu massage. Consult with your physician about the best massage therapy for you to ensure you're doing the right thing.

Try acupuncture

For many people, acupuncture is the one practice they cannot function and refuse to spend a week without heading to their session. Acupuncture is very effective in treating several health conditions including

· Knee and hip arthritis

· Joint disorders

  • Neck pain
  • Back pain

Diet Changes

A diet change is vital for preventing long-term joint pain and swelling. Chronic inflammation is one of the main causes of weakness, pain and swelling. Eventually, it can cause tissue degeneration. Thanks to an anti-inflammatory diet rich in turmeric and Boswellia, among other ingredients, you can promote inflammation relief .

  • Eat more omega-3 fatty acids

Omega-3 fatty acids from cold-water fish will be very beneficial for your joint pain and swelling. Chia seeds and walnuts also contain high levels of omega-3s. Fresh fruits and vegetables are chock-full of antioxidants that slow the effects of aging. Avoid refined sugars, trans-fats and processed foods because these promote inflammation in the body.

  • Healthy Fats

Aside from bad, trans fats, various foods are filled with healthy fats our body needs to function well. Pasture-fed animals, coconut, nuts, seeds, avocado and oily fish are the sources of healthy fats your body will appreciate when you try to reduce inflammation and swelling.

  • Add turmeric to your meals

Do you like to eat curry? If you do, you’ll be happy to know that turmeric, a spice found in curries, is known as one of the most effective natural pain relievers. The anti-inflammatory properties of turmeric will be a true revelation for people with arthritis.

How to Manage Joint Pain and Swelling Naturally

Regular use of turmeric in your diet can improve the overall function and quality of life of people suffering from arthritis. You can use turmeric in capsules, tablets, or as an extract to add to your meals. Practicing this as a regular practice will be beneficial. Still, if you want more robust and faster results, you can supplement with a high-quality Turmeric supplement such as our Turmeric Gold formula.

  • Take Boswellia

The acid found in Boswellia is successful at preventing the formation of molecules that cause inflammation, such as leukotrienes. People suffering from osteoarthritis and rheumatoid arthritis have said they've experienced significant relief after taking Boswellia regularly. Asian and African folk medicine has been using this powerful extract for centuries, and now it's becoming popular worldwide. We combined Boswellia and Curcumin in our Inflammation Relief formula to target directly acute pain and inflammation from a synergistic approach.

  • Eat Pineapple

Do you like pineapple juice? Are you fond of fresh pineapple? This exotic fruit contains a very potent enzyme called bromelain, which is excellent for reducing inflammation. Make sure you’re having a fresh pineapple and not a canned one, for best results. Freezing and keeping pineapple in a can will destroy bromelain, and won’t do much to your inflamed joints. 1 cup of fresh pineapple per day is all you need to live inflammation-free. In our Swelling and Bruising formula each capsule includes a powerful combination of Arnica and Bromelain. That supports the body’s natural ability to heal by boosting cell regeneration and dramatically reducing Swelling, bruising, and inflammation—accelerating overall healing time.

  • Take In More Sulphur

Did you know that sulphur is very powerful at repairing and rebuilding connective tissue, cartilage and bone? Garlic, onions, eggs, and asparagus are packed with sulphur. Consider making them a major part of your diet for the best results. Sulphur also aids in the absorption of calcium, which promotes bone and joint health .

  • Eat A Variety of Colours

Fresh fruits and veggies are crucial for the immune system. On top of that, if you eat plenty of fresh fruit, you will be at a much lower risk of chronic pain. Your diet will be enriched with powerful antioxidants, which fight free radicals and reduce the damage caused by inflammation. Kale and broccoli are rich in sulforaphane which research has shown may protect joints from damage. With ginger and turmeric, you will make your body fight inflammation with full force, thanks to their anti-inflammatory properties. Feel free to take turmeric and ginger every day for the best results.

  • Eliminate Junk Food

Just as you need to eat more healthy foods, you should avoid junk food. Have you ever checked if you're allergic to any food? You don't even have to be allergic, but your body might be intolerant to certain foods, causing inflammation, as a result. Pay attention to the way your body reacts after eating certain foods, and if you notice that you feel more bloated or if your joints become more painful after eating refined sugar, cut back on those ingredients. It’s always best to talk to a professional nutritionist and seek advice. They will know how to regulate your diet and will recommend only foods that your body will enjoy.

Final Thoughts

If you often ask yourself how to manage joint pain and swelling naturally now you know that doesn’t have to be a challenge. Inflammation in the body happens to many people, but not all of them choose to treat it naturally and find ways to prevent it. With the tips listed above, you'll know how to manage joint pain and swelling and hopefully never feel as much discomfort as you used to.

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