Millions of Americans suffer from bone and joint pain, and many rely on over-the-counter painkillers to manage the pain. Bone and joint pain can occur anywhere in the body, but the most common areas include those that are involved in repetitive movements, such as the lower back, neck, knees, hips, shoulders and ankles. Bone and joint pain can be caused by many factors, including older age, arthritis, poor posture, injury and inactivity. For bone pain treatment at home that doesn’t involve medication, try some of the natural remedies below.
Natural Remedies for Joint Pain and Inflammation
1. Epsom Salt Bath
Epsom salts are high in magnesium and sulfates. When you soak in a warm Epsom salt bath, the nutrients are absorbed through the skin to provide quick relief from bone and joint pain. The Epsom salt helps lower inflammation, reduce muscle spasms and relax areas that are experiencing tension. Add 2 cups of Epsom salt to warm bathwater and soak for 20 minutes.
Stiff muscles caused by inactivity can lead to bone and joint pain. Exercising on a regular basis can help stretch and strengthen the joints and muscles to improve circulation and reduce pain. Staying active can also help prevent weight gain that put added pressure on sore joints. If you are already suffering from bone and joint pain, try low-impact exercises such as swimming, water aerobics, cycling, yoga or brisk walking.
3. Hot and Cold Packs
Home remedies for joint pain include hot and cold packs. If you are seeking immediate relief, apply a hot gel pack to the affected are for 20 minutes. Follow it up immediately with a cold ice pack for another 20 minutes. Keep the are elevated and try to apply ice or heat each day until it provides relief.
4. Lose Weight If Needed
Being overweight or obese can put unnecessary strain on your bones and joints. It can also accelerate the rate of bone degeneration. Losing weight, if appropriate for you, can help ease pain and prevent future problems.
5. Modify Your Diet
One of the most natural ways to reduce chronic inflammation in the body is to modify your diet. Inflammation is often a result of the food you eat. Foods that are processed, high in salt, sugar, additives and artificial ingredients can trigger an inflammatory response. An anti-inflammatory diet can help decrease bone and joint pain by reducing inflammation and swelling. Cut out packaged, processed foods and replace them with anti-inflammatory foods like chia seeds, avocados, walnuts, fresh fruits and green leafy vegetables.
6. Helpful Supplements
Joint pain supplements can help your body build strong joints and protect against inflammation. Collagen, a type of protein found in the body, helps keep connective tissue strong. It contains 19 different amino acids that work to keep you healthy and pain-free. Collagen can be found in supplement form at your local health food store. You can also try:
- Proteolytic Enzymes: Studies have shown that people with joint pain have been able to reduce recovery time by up to 50% by taking proteolytic enzymes, which help reduce inflammation and improve nutrient absorption. (6)
- Anti-inflammatory Herbs: Anti-inflammatory herbs are a great way to reduce pain and swelling naturally. Try turmeric, ginger and boswellia to help reduce bone and joint pain.
- Essential Fatty Acids: Omega-3 fatty acids help fight inflammation. Take a high-quality supplement or add flax seeds, chia seeds and walnuts to your diet.