How to relieve joint pain naturally

Aches and pains in your joints as you get older are common, but they can also be frustrating, especially when they start interfering with your daily life.

While you can’t stop the ageing process, there are ways to help ease joint pain naturally and stay moving well for longer.

Bupa physiotherapist Carly Stewart shares some tips on how lifestyle, diet and gentle movement can help and when you should speak to a health professional.

Joint pain¹ is any discomfort that happens in the joint where 2 bones meet.

It can be caused by swelling in the joint, strenuous activity or exercise or musculoskeletal conditions such as arthritis.

Other causes of joint pain include sprains, chronic conditions such as tendonitis, fibromyalgia and bursitis and some serious diseases such as bone cancer.

Sometimes joint pain isn’t preventable, especially when caused by a medical condition or injury. But there are ways to support healthy, pain-free joints to reduce the risk of age-related aches and pains.

“Maintaining a healthy weight is also crucial as it reduces unnecessary load on joints like the hips and knees,” says Carly. “Good sleep, stress management and balanced nutrition all support joint health as well.”

Most of the time joint pain is mild and can be treated naturally at home.

However, joint pain can be a sign of something more serious.

You should see a doctor for joint pain if you also have:

• Sudden or persistent swelling in the joint
• Redness
• Heat coming from the joint
• A fever

You should also seek medical advice if you cannot use the joint, if the joint looks misshapen or if the pain is severe.

Finding relief for mild joint pain is something you may be able to do naturally at home.

While they may not work for everyone, taking supplements to support joint health or treat joint pain is low risk.

There is evidence that supplements can lead to small improvements in joint pain for people with conditions such as arthritis.²

Glucosamine and chondroitin may help relieve pain and stiffness caused by osteoarthristis3 whereas omega-3 fatty acids found in fish oil supplements may help reduce inflammation in those with rheumatoid arthritis.⁴

It’s worth doing some research before spending a lot of money, says Carly.

“For most people, the evidence for joint supplements, such as glucosamine or collagen, is mixed. They may help, but they aren’t a magic fix.”

“A well-balanced diet rich in nutrients, combined with regular activity, is usually more impactful. If you’re considering supplements, it’s best to discuss them with your doctor or physio.”

Staying active⁵ with joint pain can help relieve the severity of your discomfort.

Even mild or gentle movement, such as walking or tai chi, can help strengthen the muscles around the joints, improve balance and ease tension.

“Gentle, low-impact exercises are fantastic,” says Carly. “Walking, swimming, cycling and Pilates or yoga can all help maintain mobility without excessive stress.”

These kinds of low impact exercises can help to increase energy, maintain a healthy weight and support your heart and lung health, all important for general overall health.

Building muscle and strength using weight machine or resistance bands can also help relieve joint pain.

Try using a heat pack on your sore joints before exercise and an ice pack after exercise. The heat can relax the muscles around the joint and the ice can help reduce any swelling.

Always speak to your healthcare team before starting any new exercise or activity.

The Arthritis Foundation⁶ recommends following a Mediterranean style diet to help with joint pain as it may help to maintain a healthy weight, reduce inflammation and support overall good health.

Some foods to include are nuts and seeds, fish, beans, olive oil, whole grains and fruit and vegetables.

“A diet rich in anti-inflammatory foods can support joint health,” says Carly. “Think colourful fruits and vegetables and omega-3 rich fish like salmon. Reducing processed foods and excess sugar is also helpful.”

“Short-term use of anti-inflammatories [such as ibuprofen] can be helpful for managing flare-ups, but they’re not a long-term solution as they don’t address the cause,” says Carly.

“Follow your GP’s advice on how often and how long to take any pain relief and ask a physio how you can work on the root issues to reduce reliance on medication.”

Joint pain doesn’t have to hold you back. Small, natural changes to how you move, eat and care for your body can go a long way in helping you feel more comfortable, capable and in control.