Is joint pain stopping you from performing your routine activities and enjoying life? Joint inflammation, characterized by stiffness and pain, can be debilitating and prevent you from doing what you love. While you should seek medical attention for pain issues, natural remedies can provide relief and potential healing for acute or chronic pain.

A joint is where two bones meet in the body. Joint pain can be a result of injury or disease of the joint or surrounding tissues. Commonly affected pain areas include neck, back, hands, jaw, knees, ankles, hips and shoulders. Pain is also related to inflammation (arthritis), which is accompanied by local warmth, swelling, and tenderness. Depending on the nature and cause of pain, medications and even surgery may be required as part of the medical treatment.

Following a nutritional diet, exercising, maintaining healthy weight, minimizing stress, reducing muscle tension, and other lifestyle approaches are the best prevention. Using natural therapies can offer additional or alternative relief to joint aches and inflammation.

Exercise

Specific exercises and movements can help increase flexibility and range of motion, alleviate pain, lubricate the joints, improve pain threshold, and help reduce body weight which minimizes pressure on knees, ankles and hips. There are several low impact exercises, such as walking or swimming, that are easy on the joints. Weight lifting can help build and tone muscle and put less strain on joints.

Anti-inflammatory foods

Turmeric, ginger, garlic and other foods with anti-inflammatory properties can help combat pain and inflammation, as well as improve overall health. Finding ways to incorporating them regularly in meals can improve pain symptoms.

Massage

Massage can stimulate circulation and alleviate tension in tight muscles and joints. The relaxation effect and pain relief from regular massage can help long term pain.

Hot and cold Therapy

A warm shower or bath can improve join stiffness, particularly done in the morning to minimize pain during the day. Also, heating pads and electric blankets may help to sleep better at night. Cold packs can offer short-term pain relief in arthritis symptoms. Alternating steam baths with ice on the affected areas are also a great way to minimize pain.

Capsaicin

According to the Arthritis Foundation, capsaicin (chilli peppers) can be applied as a cream, gel or patch and it activates the local nerve receptors by affecting their ability to process pain signals. Studies have shown that capsaicin is effective in reducing pain from osteoarthritis, rheumatoid arthritis and fibromyalgia.

Acupuncture

This ancient Chinese medical procedure uses thin needles to stimulate acupuncture points to correct the flow of qi, an essential life energy, in order to provide pain relief. This energy flows through invisible body channels called meridians. Pain and illness result from an imbalance of this energy.

Essential oils

Essential oils can provide pain relief through their ability to penetrate cells quickly and improve circulation to inflamed joints. Notwithstanding their potent anti-inflammatory quality, it is important to talk with your doctor before using essential oils and follow safety precautions, such as always diluting them in a carrier oil. Although each oil offers unique healing benefits for targeting specific muscles or joints, essential oils of lavender, clove, frankincense, peppermint and wintergreen are some of the commonly used for their anti-inflammatory properties.

Epsom Salt

A well known remedy for muscle or joint pain is a relaxing bath with Epsom Salts, which are high in magnesium and sulfates. They are quickly absorbed through the skin and act rapidly to lower inflammation, alleviate muscle spasms and remove tension. Epsom Salts can be used as a soak or diluted in a compress and applied to the skin.

Infrared sauna

The infrared lightwaves in infrared sauna generate heat and sweat in the body, releasing toxins and improving circulation. This can help reduce pain, in addition to improvements in heart, skin, weight, detox, stress, and other health related benefits.

Osteopathy

Osteopathic intervention is a hands-on and non-invasive therapy. It can help address and alleviate the causes of pain by focusing on joints, muscles, tendons, ligaments or other painful areas and restore function in the body. The osteopath can use manual adjustments, gentle movements and release techniques to treat pain and mobility issues.

Neuropathy is a form of nerve damage that affects nerve signals to different parts of the body, particularly in the legs, feet, arms, fingers and toes. Symptoms include pain, weakness, tingling, and burning. A common type is diabetic peripheral neuropathy, but nerve pain may also be derived from mechanical injury, chemotherapy or other medical conditions.

Neuropathy can affect motor nerves (movement and balance), sensory nerves (pain, sensations, numbness) and autonomic nerves (for example, digestive organs, cardiovascular systems). Depending on the nature of neuropathy, some people do not find enough relief from traditional treatments such as medication alone.

The following approaches are known to bring additional symptom relief to neuropathy:

• Alpha Lipoic Acid

Alpha-lipoic acid (ALA) is an antioxidant and it is found naturally in our bodies. It has been used successfully in neuropathy caused by diabetes or cancer treatment. It is a recommended supplement as it promotes microcirculation to the nerves. Some foods (for example, spinach, broccoli, beets, carrots, yams, tomatoes and potatoes) contain ALA in small amounts.

• Cayenne

Cayenne contains capsaicin, which is a natural pain reliever that promotes circulation. Capsaicin is a chemical found in many painkiller creams, oils and gels. Cayenne can also be taken as a supplement, added to foods or mixed with water and lemon. The hotness in capsaicin releases endorphins, which block pain signals.

• Magnesium

Magnesium deficiency can affect peripheral neuropathy. Magnesium is important for a number of functions in the body, including supporting muscle and nerve function. However, as it may interfere with other medications, please check with your health care provider before adding magnesium to self-care. Magnesium can also be found in nuts, dark green vegetables, whole grains, and seafood.

• Massage

Massage releases tight muscles and promotes relaxation and blood circulation. Finding a therapist with specialization in neuropathy is important to optimize treatment. According to the Foundation for Peripheral Neuropathy, “some studies have found neuropathy massage treatment may also be helpful for [other conditions].”

• Exercise

Exercise releases endorphins which act as a natural painkiller. Daily walking promotes blood flow to the legs and feet, and it may result in a long term blood vessel expansion and healthy nerves. Exercise also reduces cholesterol and stress levels, which may further benefit nerve protection and fight inflammation.