13 Over-the-Counter and Natural Treatments for People With Osteoarthritis

From everydayhealth.com

Osteoarthritis is a common cause of joint pain, stiffness, and inflammation. With this degenerative joint disease, the cartilage that cushions the joints wears away over time. There's no cure, but if you keep the joints mobile and maintain your overall health, you can live more easily with osteoarthritis and slow the onset of mobility problems. 

Medical intervention can help to manage symptoms of osteoarthritis. In fact, seeing a doctor to get a proper diagnosis is the best first step to take. From there, your doctor will work with you to create a personalized treatment plan to reduce joint pain. That plan may include both medical and natural remedies, like physical activity, a healthy diet, and supplements. 

Alamy; Canva; Andriy Popov/Alamy

Here, get a closer look at some nonpharmacological strategies for managing symptoms of osteoarthritis, plus what the research says.

Home and OTC Remedies for Osteoarthritis

Some home and over-the-counter (OTC) remedies can support medical treatment for osteoarthritis.

Pain Relief Medication

OTC medication can relieve the pain and discomfort that occurs with osteoarthritis.

According to guidelines from the American College of Rheumatology and Arthritis Foundation (ACR/AF), all treatment for osteoarthritis should be personalized by a doctor to each patient's specific case. One common treatment that can be effective for many is using nonsteroidal anti-inflammatory medications (NSAIDs). This might mean topical gels, such as diclofenac (Voltaren), which are available without a prescription. (Gels containing capsaicin, which is not an NSAID, are another topical option that might relieve some forms of osteoarthritis pain.)

Oral NSAIDS, such as ibuprofen (Advil), are also available OTC and provide temporary pain relief. If they don't help, your doctor can prescribe a stronger version. To decide on the best course of action for your specific osteoarthritis symptoms, speak with a doctor. Some people may have adverse effects, depending on the drug and dose.

Heat and Cold Treatment

Alternating heat and cold applications may bring temporary relief from stiffness and inflammation. A common treatment option for rheumatoid arthritis, heat and cold treatment for knee, hip, and hand osteoarthritis in some cases is supported by ACR/AF guidelines. Heat and cold applications have different effects, but both can be useful.

If you're alternating heat and cold, the Arthritis Foundation recommends applying one for around 20 minutes, then waiting two hours before the next application.

Heat Treatment

Heat relaxes stiff joints and enlarges the blood vessels. This improves circulation and allows more blood and oxygen to reach the joint. 

Some heat application options include using a hot water bottle, taking a warm bath or shower, using an electric heating pad, and dipping your hands or feet in melted paraffin wax. 

Tips: 

• You'll get most of the benefit in the first 20 minutes.
• Always check the heat before you apply to avoid burns.
• Avoid heat if you have a flare or an injury. 

Cool Packs

Cool or cold packs reduce blood flow and decrease swelling and inflammation. Use cold therapy if you have a warm, swollen, or inflamed joint.

To make a cool compress, fill a plastic bag with ice and wrap it in a towel, or buy a cool pack from your pharmacy.

Tips: 

• Never apply ice directly to the skin, as it can burn.
• As with heat, 20 minutes of cold application will give you the best benefits. 

TENS Machine

Some people find that using a transcutaneous electrical nerve stimulation (TENS) machine helps them manage osteoarthritis pain, although the current ACR/AF guidelines don't recommend TENS for osteoarthritis treatment.

Some studies support that TENS use helped people with knee osteoarthritis improve muscle strength and reduce pain, but broader, higher-quality research is needed.

A TENS machine is likely safe for most people to use, but it's best to check first with a doctor. It's not recommended for use during pregnancy or if you have epilepsy or a pacemaker.

Weight Management

Current guidelines strongly recommend managing your weight if you have osteoarthritis.

Maintaining a healthy weight can prevent unnecessary strain on your joints. Obesity can also increase the risk of systemic inflammation, which may worsen osteoarthritis.

Diet and exercise are important factors in weight management. Your doctor may prescribe weight loss medication or other treatments if they have particular concerns. The 2026 ACR/AF guideline update specifically added a new conditional recommendation supporting glucagon-like peptide-1 (GLP-1) receptor agonists, alongside diet and exercise, to help eligible people with knee osteoarthritis and obesity reach a healthy weight.

Low-Impact Exercise and Physical Therapy

Physical activity is essential for keeping the joints mobile, maintaining muscle strength, and managing body weight. While osteoarthritis can make exercise seem daunting, continuing to move can help to reduce pain. 

Your doctor can help you decide which exercises are best for you. These usually involve low-impact activities, as high-impact activities — such as running — may worsen symptoms and increase the risk of additional injuries. 

Low-impact exercises particularly well-poised to benefit your joints without putting too much strain on them include:

• Swimming
• Cycling, including fixed cycling
• Walking
• Aerobic exercise
• Strength training
• Mobility exercises
• Flexibility training
• Balance exercises
• Low-impact and meditative workouts such as yoga, Pilates, and tai chi 

A doctor or a specialized trainer can help you design a plan tailored to your symptoms that you'll also enjoy and feel motivated to stick to.

You can expect to feel a little pain during and after exercise, but you may need to change your plan if you have:

• Pain you would score over 5 on a scale of 0 to 10
• Pain that lasts several hours after exercise
• Swollen joints

If you're experiencing any of those issues, you may need to reduce the number of repetitions or do less strenuous exercises for a while. In the case of exercise-related pain, it's also a smart idea to speak about it with your doctor or a physical therapist.

Physical Therapy

Working with a physical therapist helps to ensure you create a fitness plan that's tailored to your fitness level and osteoarthritis symptoms. For osteoarthritis of the knee, for example, they may recommend exercises to improve strength, mobility, and coordination such as:

• Step-ups
• Standing and sitting from a chair
• Seated exercises to strengthen your thigh muscles

By assessing you first, the physical therapist will be able to help design a plan that includes exercises you will be able to perform safely. However, you should also listen to your body and not continue doing any exercises that feel uncomfortable or cause pain.

Healthy Eating

Dietary choices can make a difference if you have osteoarthritis. According to the Arthritis Foundation, a suitable diet can help:

• Manage weight
• Reduce inflammation
• Protect against various diseases
• Lower blood pressure and protect the heart

What to Eat (and Avoid)

The Mediterranean diet is a particularly healthy option for people with osteoarthritis. This diet focuses on:

• Fish
• Nuts and seeds
• Fruits
• Vegetables, including nightshade vegetables, such as tomatoes
• Olive oil
• Beans, lentils, and other pulses
• Whole grains

Similar diets, including the DASH diet, are other smart options. To pick the best eating plan for your needs, ask a doctor or nutritionist for guidance.

Though there are healthy diets that can help with osteoarthritis symptoms, other styles of eating are ripe to aggravate inflammation and increase the risk of obesity, type 2 diabetes, heart disease, and other complications that make living with osteoarthritis more difficult.

Here are some foods to limit or avoid:

• Sugar, including fructose
• Saturated fats present in red meat and dairy products
• Partially hydrogenated oils found in many fast foods and processed foods
• Omega-6 fatty acids present in corn oil and other oils, mayonnaise, and salad dressings
• Refined carbs found in white bread, instant mashed potatoes, and white rice
• Monosodium glutamate, a flavouring added to fast foods, premade soups, and deli meats
• Aspartame, an artificial sweetener
• Alcohol

A doctor or a nutritionist can advise you on dietary tips and, if necessary, a weight loss plan, as weight management is another component of osteoarthritis management for some.

Stress-Reduction Strategies That Help Osteoarthritis

Stress can increase the risk of pain and inflammation, according to scientists. Stress is also associated with depression, fatigue, memory loss, and other problems.

Consider trying one or several of the following strategies to help manage stress:

• Meditation
• Mindfulness
• Breathing exercises
• Meditative exercises, such as yoga and tai chi
• Staying in touch with friends and family
• Maintaining active involvement in your treatment plan 
• Doing relaxing activities, such as taking a warm bath or listening to music
• Making time to do activities you enjoy
• Sharing how you feel with others

The ACR/AF recommends massage therapy as a treatment for osteoarthritis only in some cases.  Regardless, it may help to boost relaxation. The latest ACR/AF guidelines also conditionally recommend acupuncture for knee, hip, and hand osteoarthritis, making it another option worth discussing with a doctor.

Cognitive Behavioural Therapy (CBT)

CBT is a type of counselling that equips people with the tools to see situations in new ways and find novel solutions to existing challenges. A research review from 2022 found evidence that CBT may help people with knee or hip osteoarthritis manage pain, sleep problems, and depression.

Lifestyle Changes for Osteoarthritis Management

Home adjustments, devices, and good sleep can also improve the quality of life for people with osteoarthritis.

Home Installation Devices

Certain in-home installations, such as railings or ramps, can help to keep you safe and make it easier to continue your regular daily life. 

The type of home adjustments most likely to benefit you will depend on how your osteoarthritis affects you. You may need more adjustments over time.

Here are some examples:

• Home Improvements Grab rails, ramps, night lights, stair lifts, and other devices can help you move around more easily and reduce the risk of falls.
• Accessibility Devices Examples include jar openers, reachers, easy-grip utensils, remote controls for light switches, and raised toilet seats. 
• Mobility Aids Canes, walking frames, shopping trolleys, braces, and mobility scooters can help keep you mobile and independent while preventing falls.

Sleep Hygiene and Osteoarthritis

Around 70 percent of people with osteoarthritis have sleep disturbances. Pain can lead to insomnia, but insomnia may also worsen pain.

Getting enough quality sleep can help reduce pain and boost overall well-being. Prioritizing sleep may also reduce inflammation.

According to the Centers for Disease Control and Prevention, most adults need at least seven hours of sleep within each 24-hour cycle, though some individuals may need more.

If you have osteoarthritis, joint pain may have disturbed your sleep. Some evidence suggests inadequate sleep might worsen osteoarthritis.

Some research has found that people with irregular sleep patterns tend to have higher levels of inflammation in their bodies, while others have linked disturbed sleep with osteoarthritis.

Here are some tips for getting a good night's sleep:

• Put away devices at least 30 minutes before bedtime and leave them in another room overnight.
• Avoid large meals and alcohol before bed.
• Consume caffeine only in the morning.
• Ensure your bedroom is dark, quiet, and at a comfortable temperature.
• As best as you can, go to sleep and get up at the same time every day, including weekends.
• Be physically active during the day.
• If you have trouble sleeping because of insomnia or pain, talk with a doctor about treatment options.

Supplements and Herbal Remedies for Osteoarthritis

Some supplements and home remedies may help with osteoarthritis, but they don't all have strong scientific evidence to support their use. 

Some research suggests the following herbs and spices might benefit people with osteoarthritis because of their anti-inflammatory effects:

• Chamomile 
• Ginger
• Turmeric
• Boswellia
• Ashwagandha

A 2025 systematic review and network meta-analysis found that, compared with a placebo intervention, certain turmeric formulations may meaningfully reduce knee osteoarthritis pain. Some turmeric preparations performed comparably to standard pain medications.

In each case, more research is needed to confirm the therapeutic efficacy of the supplement for easing osteoarthritis symptoms, as there are obstacles to treatment. For example, many herbs and spices contain antioxidants with anti-inflammatory properties, but it's not possible to consume the amount needed to make a difference. In the future, drugs made from these compounds might prove effective for osteoarthritis.

Supplements and Therapies Not Supported by Research

The following remedies don't have significant research to back their effectiveness. Always check with your doctor before you use supplements or other complementary therapies. Some herbal remedies and supplements may have adverse effects or interact with other treatments.

The ACR/AF guidelines specifically do not recommend the following as a treatment for osteoarthritis, due to a lack of evidence supporting their safety and effectiveness:

• Colchicine (Colcrys)
• Fish oil
• Vitamin D therapy
• Chondroitin and glucosamine
• Hyaluronic acid injections
• Botox treatment
• Prolotherapy
• Platelet-rich plasma treatment
• Stem cell injections

When to See a Doctor About Osteoarthritis Management

If you have joint pain and stiffness that could be osteoarthritis, speak with a doctor. 

They can assess and diagnose you, and then help you make a plan for both medical and nonmedical remedies, which may include herbal remedies, exercise, and more.

An unsuitable exercise, device, or supplement can exacerbate symptoms or may not work, rendering such options a waste of time and money.

The Takeaway

• Many home and natural remedies can be effective for managing symptoms of osteoarthritis, often in conjunction with prescribed medical interventions. 
• Some natural remedies for osteoarthritis that can be effective for certain people include exercise, home devices, and relaxation techniques.
• Always work with a doctor for your individualized treatment plan, and check with them before adding any new remedies.

https://www.everydayhealth.com/rheumatic-conditions/otc-and-natural-osteoarthritis-care/

 

Problem-Solving Products Psoriatic Arthritis Warriors Swear By

From healthcentral.com

Even when your meds are working, pain and skin symptoms slip through. We asked our PsA community for items that really make a difference when you need relief 

You can spend a lot of time and money searching for tools that make your life easier with a chronic condition like psoriatic arthritis (PsA), What you really need is to ask people who’ve lived with PsA long enough to have done the trial-and-error work for you. We spoke to three psoriatic arthritis warriors to find out what products have been game-changers for their joints or skin. What is on their must-have shopping list? Their picks may not be sexy or flashy, but they’re the type of present that lets your loved one know: I get you.

Biofreeze

When Hannah Greetham, 29, from Lincolnshire, England, is experiencing aches and pains during a PsA flare, she uses Biofreeze (cold therapy pain relief for sore muscles and joints and arthritic pain) throughout the day. It took Greetham a long time to get a diagnosis of PsA after many years of trying to manage symptoms on her own. “It helps massively—I can really feel it working to temporarily ease pain,” she explains.

https://www.amazon.com/Biofreeze-Professional-Relieving-Analgesic-Arthritis/dp/B01GZQ4FZI

Sketcher Slip-Ins

Greetham often gets really bad aches and pains in the joints in her feet and swollen feet and ankles. But standing and walking is difficult to avoid due to her job (and passion) working with horses. “The only footwear that helps me walk properly and fits my swollen feet is Sketcher Slip-Ins, due to the memory foam insoles,” she says.

https://www.skechers.com/skechers-slip-ins-summits---new-daily/150263_TPE.html

Countrydale Classic Leggings

Whether she’s out with the horses or at home, Greetham’s go-to outfit always includes Countrydale Classic. “They really help with the swelling in my legs, due to great compression,” she says. “Plus, the high waist band provides good back support and they’re super comfortable and stretchy.”

https://www.countrydale.com/products/classic-pull-on-riding-leggings-black

Westlab Epsom Salts

A warm bath can help to ease joint pain, stiffness, and psoriatic skin issues, per the Arthritis Foundation. “I use Westlab Epsom Salts most nights in my bath,” says Greetham. “They really help me relax my aching muscles and joints, and I seem to then get a better night’s sleep.”

https://www.amazon.com/Westlab-Epsom-Resealable-Stand-Pouch/dp/B0733PBRKH

Dove Soap

Research shows around 85% of people with psoriatic arthritis also have a history of skin psoriasis (PsO)—which can rule out a lot of skincare and beauty holiday gifts that may contain triggering ingredients. “After having psoriasis for 50 years, I’ve really come to understand that constant skin care is mandatory for me,” says Tracy Davenport, 62, of Centreville, MD. Davenport first developed psoriasis around age 12, followed by a PsA diagnosis as a young adult. In the five decades following her psoriasis diagnosis, Davenport has come to rely on simple Dove soap to keep flares at bay: “It has no fragrance or colouring and is gentle and less drying than other soaps I have tried.”

https://www.amazon.com/Dove-Anti-Stress-Blue-Chamomile-Moisturizes/dp/B0CP5N76KT

Eucerin Lotion

Living with psoriasis typically means moisturizing multiple times a day. “Keeping my skin moist is critical to keeping my psoriasis in low gear,” says Davenport. “If my skin gets dry, then it can get itchy, and that almost always leads to a psoriasis breakout. Eucerin is gentle on my skin, but it also stays put longer than a lot of lotions I have experimented with over the years.”

https://www.amazon.com/Eucerin-Intensive-Repair-Lotion-Bottle/dp/B000XY9LT4

Vitamin C Serum

Many “anti-aging” products contain retinol, which many people with psoriasis find too harsh for their skin. Instead, Davenport uses vitamin C serum on her face twice a day. “This has also shown ‘anti-aging’ qualities in the literature, but doesn’t seem to bother or dry out my skin,” she explains.

https://www.amazon.com/Vitamin-Serum-Face-Ageing-Brightening/dp/B07P5TMHD9

Thick Yoga Pants

With sons and grandsons in North Carolina and a house in Florida, Davenport flies a lot! “Planes can be cold, which can be a trigger for my joint pain,” she reveals. “So I always dress really warm when I fly—usually the same outfit of thick yoga pants that keep me feeling warm and comfortable throughout the flights and also let me stretch a little before sitting for hours.”

https://www.amazon.com/GYM-PEOPLE-Pockets-Control-Leggings/dp/B07HQPKDZB

Weekly Pill Organizer

Managing multiple medications can be overwhelming. “My weekly pill container is a true lifesaver,” says Emily Hertzberg, 42, of East Meadow, NY. She’s been juggling both PsA and PsO since age 21, and shares her experience with psoriatic disease on her Instagram page to help other PsA warriors feel supported and empowered. “My pill container keeps everything organized and ensures I never miss a dose, especially on those brain fog days when time blurs,” she says.

https://www.amazon.com/EZY-DOSE-Organizer-Compartments-Arthritis/dp/B001OK1YUA/

Heating Pad/Blanket

When PsA joint pain or stiffness sets in, gentle heat can bring instant relief. “I use my heating pad to loosen tight joints, ease muscle tension, and bring comfort during flare days,” says Hertzberg. “It’s like a warm hug for my body!”

https://www.amazon.com/GENIANI-Heating-Relief-Stomach-Adjustable/dp/B0BL157L8M

Flexible Ice Sleeve

A flexible ice sleeve is Hertzberg's go-to for inflammation and swelling. “I use this on and off for a few days to relieve my hot, achy joints,” she explains. “It moulds perfectly around sore knees, elbows, or wrists, giving cooling relief without the mess of ice packs or dripping towels.”

https://www.amazon.com/IceSleeve-Reusable-Flexible-Injuries-Compression/dp/B0DZZLY62Y/

Compression Gloves/Sleeves

Daily tasks can be difficult when PsA flares, but compression gloves or sleeves help to keep swelling joints and provide crucial support. “Whether I’m typing, cooking, or scrolling on my phone, these reduce pain and stiffness so I can stay functional and comfortable,” Hertzberg says.

https://www.amazon.com/Copper-Compression-Arthritis-Gloves-GUARANTEED/dp/B00ZO4WW7Q/

Ergonomic Seat Cushion/Support Pillow

As a teacher and blog writer, Hertzberg often spends long periods sitting. “Comfort truly matters,” she says. “A supportive cushion protects my joints, helps with posture, and makes it easier to work or travel without extra pain.”

https://www.amazon.com/Seat-Cushion-Office-Chair-Desk/dp/B01EBDV9BU/

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Eleven arthritis remedies that really work (and others to be wary of)

From telegraph.co.uk

By Luisa Metcalfe

Experts reveal which complementary treatments can help reduce pain and ease flare-ups – and which may be a waste of your money 

If you’re one of the estimated 10 million people in the UK living with the agony of osteoarthritis (OA), chances are you’ve already veered from the traditional NHS trinity of recommended remedies – weight loss, ibuprofen and exercise – in search of alternative relief from your knee, hip or hand pain.

In a 2024 survey by Arthritis UK, 87 per cent of people with arthritis said they had used some form of complementary medicine to manage their symptoms, with 61 per cent saying they had taken supplements and 26 per cent saying they had tried herbal medicine. The 2,800 respondents included both people living with OA, the chronic condition where the protective cartilage in a joint wears away, and people with inflammatory arthritis, which includes the autoimmune disease rheumatoid arthritis (RA).

Many remedies for one form of arthritis can be helpful for others too. “There are lots of treatments available for inflammatory arthritis because you can target the autoimmune system,” says Dr Julekha Wajed, a consultant rheumatologist at Kingston Hospital.

“What’s interesting is that with ultrasound and MRI scans, we can see that some people with osteoarthritis also have inflammatory changes.”

With a new study indicating that taking prebiotics could be beneficial, we ask the experts which complementary remedies could help reduce the pain and stiffness of OA or ease RA flare-ups – and which may be a waste of your time and money.

                                    Hydrotherapy, prebiotics and a Mediterranean diet are among the remedies approved by rheumatologists

The more promising treatments…

1. Prebiotics

Gut health might well be the foundation of good health: A diverse microbiome is linked with a strong immune system, low inflammation and a healthy heart.

In a study carried out at the University of Nottingham, a daily supplement of inulin – a prebiotic fibre found in Jerusalem artichokes and onions – was found to significantly reduce pain in people with osteoarthritis.

The inulin feeds “good” gut bacteria, leading to the production of short-chain fatty acids that play a role in inflammation and pain pathways in the body.

A fibre-rich Mediterranean diet can also help people with RA. “Pro- and prebiotics are good for gut health,” says Wajed. “If you improve your gut health, it improves your inflammation levels, and that, in theory, improves inflammatory arthritis.”

2. Turmeric

Turmeric isn’t just key for some of the world’s most delicious meals but is also a powerful anti-inflammatory thanks to its active ingredient, curcumin, which can be taken in powder or capsule form.

“There are various double-blinded, randomised controlled trials that show high-bioavailability curcumin is associated with improved pain scores and improves joint mobility and function for both hand and knee OA,” says Wajed.

Applying curcumin in a gel directly on the joint might also help, according to an Australian study of patients with knee OA.

3. Hot and cold therapy

If you need a reprieve from painful joints, a hot water bottle can help. Hampshire GP James Hubbard explains: “Heat increases blood supply to the joint, which then increases your range of movement, which in turn reduces pain. When you have better use of your joint you can maintain it for longer.”

A cold gel pack or bag of frozen peas may help to soothe hot, swollen joints from a flare Credit: Filmstax/iStockphoto

Wajed adds: “For people with pain and stiffness and low-grade aching pain, heat bags and pads may give a gentle relief. However, if you have a hot swollen joint from a flare, you need to put cold on the painful area. Use a gel pack or bag of peas from the freezer rather than cold gels or sprays. Apply for five minutes to reduce the inflammation.”

4. Capsaicin

You may not be a fan of spicy food, but capsaicin, the active compound in chilli peppers, could help with your osteoarthritis joint pain.

“It’s recommended as an alternative to anti-inflammatory cream,” says Wajed.

NHS advice is to apply a pea-sized amount of prescription-only capsaicin cream to your joints up to four times a day to block the pain messages being transmitted to the affected area.

5. Specialist pro-resolving mediators (SPMs)

The Mediterranean diet is the gold-standard dietary pattern for a long, healthy life, and at its heart are omega-3 fatty acids, found in oily fish such as sardines and salmon and in nuts. “Omega-3 lowers levels of inflammatory cytokines, known as TNF, IL-17 and IL-6 that we see in rheumatoid arthritis (RA), and this reduces the inflammatory response,” explains Wajed, who recommends omega-3 supplements for both RA and OA.

Oily fish such as salmon is high in omega-3 fatty acids Credit: E+

A supplement derived from omega-3 fatty acids is now offering hope for those with OA. “Specialist pro-resolving mediators (SPMs) help calm low-grade systemic inflammation and support the body in switching it off,” says VJ Hamilton, a registered nutritionist who founded the Autoimmune Nutrition Clinic.

Patients with knee osteoarthritis taking SPMs for 12 weeks as part of a Spanish double-blind, placebo-controlled pilot study showed “reduced pain” and an “improved quality of life”.

6. Meditation

Taking a few moments each day to clear your mind could have a dramatic impact on your arthritis. “Meditation has changed my life,” says Emily Johnson, 32, who wrote Beat Arthritis Naturally and shares tips for managing her pain and symptoms of inflammatory seronegative arthritis on Instagram as Arthritis Foodie. She says it is a powerful way to reduce stress, which can affect the immune system and inflammation.

Her experience is backed by research, including a 2020 Chinese meta-analysis of six randomised control trials that found that mindfulness meditation was associated with reduced pain intensity in patients with rheumatoid arthritis.

7. Tens machine

A handheld device delivering small electric shocks will be familiar to many women who have used it to take the edge off during labour, but a Tens (transcutaneous electrical nerve stimulation) machine could help ease both OA-related and RA-related discomfort.

It’s thought to work by encouraging the body to release natural painkillers and to stop the pain messages at the affected area from reaching the brain.

A Tens machine encourages the body to release natural painkillers and stops pain messages from reaching the brain Credit: Science Photo Library/Alamy Stock Photo

In the Arthritis UK survey, 63 per cent of Tens machine users reported that the device eased back pain.

Osteopath Nadia Alibhai, the director of the west London clinic Back 2 Well, says, “Tens machines can bring quite a bit of relief, particularly with my older patients who aren’t very mobile.”

8. Hydrotherapy

Getting into water can provide instant relief for OA and RA sufferers, with hydrotherapy being the highest-rated physical therapy in the Arthritis UK survey, where 77 per cent of respondents found it effective.

Unlike strenuous aqua-aerobics, hydrotherapy involves performing special movements in a heated pool.

“The resistance from the water helps strengthen muscles, and you’re also working on your balance at the same time,” Alibhai says, “which is so important for osteoarthritis.”

A 2022 review by Brazilian researchers found that people with RA who took part in “aquatic exercise” had “significantly improved” disease activity and improved physical function.

9. Cinnamon

Don’t just save cinnamon for your apple crumbles – the spice might help with pain relief year-round for women with rheumatoid arthritis.

A clinical trial has linked cinnamon supplements with RA pain relief and reduced levels of inflammation Credit: Martin Puddy

A small randomised, double-blind clinical trial published in 2018 found that women taking four capsules of 500mg of cinnamon powder daily for eight weeks had reduced levels of the inflammation marker C-reactive protein and less tender, swollen joints than women who took a placebo.

10. Wax bath therapy

Wearing a warm glove of wax is the go-to treatment for many people with OA in their hands. According to a 2023 review, paraffin bath therapy “significantly reduced” pain scores and improved grip and pinch strength.

At-home wax baths are available to purchase at high street chemists or online, and the NHS advises users to dip their hands into wax, no hotter than 51.7 degrees Celsius, to coat the skin.

11. Epsom salts

Soaking in a bath full of Epsom salts (a natural mineral compound, magnesium sulphate) has been recommended for centuries as a treatment for joint pain, and a small 2025 study that gave 32 people Epsom salt baths for seven days suggests our forbears may have been on to something.

“Epsom salts reduce pain and improve the activity of daily living,” the researchers concluded. Hubbard adds, “Soaking in a bath helps with muscles and soreness and a warm bath can also improve sleep, which is often disrupted by joint pain.”

…and the treatments that may be more of a gamble

1. Rose hip

Nutrient-dense rose hip is a popular supplement for the treatment of osteoarthritis, and many people who take it swear by it.

Gopo Joint Health supplements, which contain the active compound glycoside of mono and diglycerol, found in the rose hip Rosa canina, are a popular choice with sufferers.

The evidence for rose hip as an osteoarthritis treatment is limited, though some people swear by it Credit: Elena Lavrinovich/Moment RF

Containing polyphenols and anthocyanins believed to ease joint inflammation and prevent joint damage, rose hip is also high in the antioxidant vitamin C, which can protect the body from harmful free radicals.

Arthritis UK, however, says that rose hip “may modestly ease osteoarthritis symptoms” but that “more high-quality trials are needed”, while Wajed says: “Evidence is limited, but I do recommend trying it and using it if it helps.

2. CBD rub

Trendy cannabidiol oil, popularly known as CBD, has soared in popularity for its calming properties, as well as offering pain relief and reduced anxiety. Found in marijuana, but without the chemicals found in the drug that make users feel “high”, it’s also been touted as a treatment for painful arthritic joints.

In 2024, Canadian researchers conducting a review of the literature around using cannabidiol as a topical treatment for “management of acute inflammatory pain”, found that it showed “great promise” but that work remained to be done to ensure “tangible clinical benefits”.

3. At-home red light therapy

The skincare trend embracing anti-ageing red light masks shows no signs of slowing down. Now the same technology – photobiomodulation (PBM), which includes red light therapy – is becoming increasingly popular for tackling aches and pains.

“Red light is known to be anti-inflammatory, healing, and it stimulates collagen,” says Alibhai. “A lot of people use it for their joints for that anti-inflammatory effect.”

Red light therapy is being investigated as a pain treatment, but it can be an expensive option to try Credit: Collab Media/iStockphoto

But while a recent review said red light had “potential” as an “effective and non-invasive arthritis treatment”, it also said further research was needed on the effects of different wavelength ranges, dosage and treatment duration.

Red light devices such as panels, mats and knee wraps, which are available in stores and across the internet, and cost up to £549, are potentially an expensive mistake.

5. Collagen

Already in demand as an anti-ageing skin supplement, collagen is becoming increasingly popular with arthritis sufferers hoping to rebuild and support the cartilage in their joints. But the key lies in choosing the right kind.

Type II collagen, which is naturally in cartilage, has been found to offer small improvements in pain and stiffness for people with knee OA. Hamilton also says it may help with RA by reducing the body’s autoimmune response from attacking joint cartilage.

She also advises trying hydrolysed collagen, a different form that has been broken down into easy-to-absorb amino acid chains called peptides. Wajed’s verdict: “I weakly recommend it. Perhaps try it for three months – if it works for you, great. If not, don’t waste your money.”

5. Glucosamine

A natural compound found in healthy cartilage and joint fluid, glucosamine is among the most popular health supplements taken by people hoping not just to relieve joint pain but also to prevent joint disease.

When it comes to osteoarthritis, however, Arthritis UK says glucosamine’s benefits “are uncertain and generally modest”, while Wajed adds: “There isn’t strong evidence for glucosamine, but going on my patients’ anecdotal experience, it can help with pain management and improved function, so might be worth trying.”

https://www.telegraph.co.uk/health-fitness/conditions/bones-joints/arthritis-remedies-best-worst/