Natural Management of Joint Pain: Evidence-Based Insights
Joint pain is typically caused by inflammation in the joint, and is increasingly common with an ageing population. Osteoarthritis and rheumatoid arthritis are the most common causes of chronic joint pain in Australian adults. Millions of people in Australia suffer from arthritis, with older adults more commonly affected. Arthritis can really impact on quality of life. People with arthritis are twice as likely to report high or very high levels of psychological distress than people without arthritis. In addition, 45% of arthritis sufferers report that their pain moderately or severely interferes with their normal work and life.1-3
The good news is that small but consistent changes in your daily habits can improve pain and mobility for people with joint pain.
Weight Management
Research shows that overweight or obese people with joint pain who lose 5% of their body weight have greater symptomatic relief.4 This could be as achievable as losing 3-5 kg for a mildly overweight adult.
Exercise
Scientific evidence shows exercise can help to manage joint pain. A review of 20 clinical trials found that aquatic exercise, land-based exercise, Tai Chi, and yoga showed a notable effect for improving pain, physical function, quality of life, and stiffness in osteoarthritis sufferers.5
Anti-Inflammatory Diet
Scientific studies show that healthy diets may improve joint pain by reducing inflammation. A review of clinical trials found that patients following the Mediterranean diet or the Prudent diet, both characterised by high consumption of fruits, vegetables, fish, legumes and wholegrains, had greater symptomatic relief of osteoarthritis than those following a standard or Western diet.6
Other Home Remedies
Home remedies such as resting the affected joints, the application of ice (for acute joint pain) or heat packs (for chronic pain), massage, and topical creams are also recommended to provide symptomatic relief of joint pain.1
Harnessing the Golden Spice for Pain Relief
One supplement that can help with arthritis is curcumin. Curcumin is the main active component of the herb Turmeric (Curcuma longa), the Golden Spice. Both Turmeric and curcumin have anti-inflammatory and pain-relieving effects. A large review of many scientific trials found that curcumin supplementation can relieve pain, improve joint mobility and stiffness, and shorten the use of pain medications in patients with knee osteoarthritis.7
Taking Charge of Your Health, Naturally
Chronic joint pain can be distressing however, all is not lost! You can take charge of your own health by following these simple, evidence-based natural strategies for joint pain.
References
1 Healthline. What to know about joint pain [Internet]. New York, NY: Healthline Media; 2019. Available from: https://www.healthline.com/health/joint-pain#causes
2 MSD Manual Professional. Pain in multiple joints [Internet]. Rahway, NJ: Merck & Co.;2023. Available from: https://www.msdmanuals.com/professional/musculoskeletal-and-connective-tissue-disorders/pain-in-and-around-joints/pain-in-multiple-joints
3 Australian Institute of Health and Welfare. Chronic musculoskeletal conditions: All arthritis [Internet]. Canberra, ACT: Australian Government, 2023. Available from: https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/musculoskeletal-conditions/contents/arthritis
4 Conley B, Bunzli S, Bullen J, O'Brien P, Persaud J, Gunatillake T, et al. Core Recommendations for Osteoarthritis Care: A Systematic Review of Clinical Practice Guidelines. Arthritis Care & Research. 2023 Sep;75(9):1897-907. DOI:10.1002/acr.25101
5 Zampogna B, Papalia R, Papalia GF, Campi S, Vasta S, Vorini F, et al. The Role of Physical Activity as Conservative Treatment for Hip and Knee Osteoarthritis in Older People: A Systematic Review and Meta-Analysis. JCM. 2020 Apr 18;9(4):1167. DOI:10.3390/jcm9041167
6 Zeng J, Franklin DK, Das A, Hirani V. The effects of dietary patterns and food groups on symptomatic osteoarthritis: A systematic review. Nutrition & Dietetics. 2023 Feb;80(1):21-43. DOI:10.1111/1747-0080.12781
7 Bideshki MV, Jourabchi‐Ghadim N, Radkhah N, Behzadi M, Asemani S, Jamilian P, et al. The efficacy of curcumin in relieving osteoarthritis: A meta‐analysis of meta‐analyses. Phytotherapy Research. 2024 Apr 4 [Online ahead of print] DOI:10.1002/ptr.8153