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/

 

Triggers for Rheumatoid Arthritis Flares

From everydayhealth.com

People with rheumatoid arthritis (RA) often cycle between times when their symptoms are relatively well controlled and when pain, stiffness, swelling, and fatigue suddenly worsen. These episodes, known as flares, can last for days or weeks and may interfere with daily life.

While flares can seemingly come out of nowhere, certain factors may increase the likelihood of symptoms worsening. Identifying your personal triggers may help you avoid them, or at least reduce their frequency, severity, or duration.

Common Triggers to Look Out For

The exact cause of an RA flare isn't always clear. Over time, many people with RA notice that certain circumstances tend to precede a flare. Although triggers differ from one person to the next, experts have identified many common culprits.

Environmental Triggers

“One of the most common questions I get from patients with rheumatoid arthritis is whether certain environmental factors can trigger their symptoms,” says Priyanka Dongare, MD, a fellow in Stony Brook Medicine’s Division of Rheumatology in New York. “While environmental triggers don’t cause RA flares in every patient, many people notice patterns.” These triggers include:

• Weather Changes “Cold weather and sudden weather changes are probably the most frequently reported triggers,” says Dr. Dongare. But the weather may not have as much of an impact as patients may think. A meta-analysis found only that weather’s impact on RA symptoms appears to be minimal.
• Air Pollution Higher levels of air pollution have been linked to an increased risk of RA flares. One study found that exposure to pollutants including PM2.5, PM10, nitrogen dioxide, and ozone was associated with greater disease activity and higher levels of inflammation.
• Occupational Exposures Dust, fumes, and chemical irritants may aggravate symptoms in some people with RA. But most research has examined these exposures as risk factors for developing RA rather than triggers for flares.
• Cigarette Smoke and Secondhand Smoke Tobacco smoke causes whole-body inflammation, one of the main triggers for arthritis. “Multiple studies have demonstrated that smoking not only increases the risk of developing RA, particularly seropositive RA, but can also worsen disease activity and reduce response to treatment,” says Dr. Dongare. 

Physiological Triggers

Changes in the body, some of which you can manage through lifestyle modifications, can affect inflammation and increase your risk of a flare.

• Sleep Deprivation “Poor sleep is one of the most common triggers I see in clinical practice,” says Dr. Dongare. Research has shown that inadequate or disrupted sleep can increase inflammatory cytokines such as IL-6 and TNF-alpha, which are key drivers of RA inflammation. “Patients often say that after several nights of poor sleep, they experience increased pain, stiffness, and fatigue.”
• Physical Overexertion There’s a fine line between exercise and overdoing it. While regular movement is recommended for people with RA, pushing your body too hard can temporarily increase joint pain, stiffness, and fatigue. Repetitive motions, heavy lifting, or unusually strenuous activity may aggravate already sensitive joints, making flare symptoms feel worse.
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• Hormonal Shifts Hormones help regulate immune function. Sharp drops in oestrogen, such as after childbirth, around menstruation, and during menopause, may increase disease activity and trigger flares.

• Inconsistent Medication Skipping doses, delaying refills, or stopping medication because you think you feel fine can increase the risk of a flare. Disease-modifying antirheumatic drugs (DMARDs) and biologics help keep the immune system's inflammatory activity under control, and can worsen symptoms if not taken as prescribed.
• Added Sugars and Ultra-Processed Foods Diets that include these foods may promote inflammation and worsen RA symptoms over time. These foods have been linked to immune dysregulation and increased inflammatory signalling, which may contribute to greater disease activity.

Emotional Triggers

The state of your mental health can also affect your RA symptoms. 

• Stress “While stress doesn't directly cause RA, it can amplify inflammation and make symptoms feel significantly worse,” says Dongare. One long-term study found that those with greater perceived stress had worse pain, greater fatigue, and lower physical function.
• Grief Research suggests that intense grief is associated with higher levels of inflammation, and experts note that the emotional strain of losing a loved one may increase disease activity and flares.
• Anxiety A systematic review found that about 1 in 5 people with RA experience clinically significant anxiety symptoms. Research has linked anxiety to greater pain, fatigue, and disease burden.
• Depression Depression and RA have a bidirectional relationship. One review found depression is associated with higher disease activity and worse treatment outcomes in inflammatory arthritis, suggesting that depressive symptoms can make flares more difficult to manage.

Track Your Triggers

Because RA affects everyone differently, tracking your triggers and symptoms can help you identify patterns that may otherwise go unnoticed. Dongare suggests keeping a symptom diary or using a smartphone app to track these variables:

• Pain levels
• Stiffness
• Fatigue
• Sleep quality
• Stress
• Diet
• Exercise
• Environmental concerns

“Tracking can also help rheumatologists distinguish between inflammatory disease activity and other contributors to pain such as osteoarthritis, fibromyalgia, sleep disorders, or mood disorders,” says Dongare.

Tracking is a tool, not a diagnosis. She cautions against assuming that every flare has a clear cause, since RA symptoms can naturally fluctuate. If you consistently notice the same pattern, though, you should discuss it with your rheumatologist.

How to Avoid Your Trigger(s)

While you can't prevent every RA flare, addressing common triggers may help reduce their frequency and severity. The key, says Dongare, is to focus on factors you can control.

• Prioritize sleep. Poor sleep can worsen inflammation, pain, and fatigue, so maintaining good sleep habits may help keep symptoms in check. 
• Manage stress. "Stress management should be part of every patient’s treatment plan,” says Dongare. Meditation, counselling, exercise, and strong social support systems can help reduce the physical toll of chronic stress.
• Stay physically active. “Many patients worry that exercise will worsen their arthritis, but the evidence consistently shows the opposite,” she says.
• Follow a healthy eating pattern. Dongare says maintaining a healthy weight and following a Mediterranean-style diet may support overall health and help reduce systemic inflammation.
• Quit smoking. It’s not good for any part of your body — joints or otherwise.
• Take medications as prescribed. Skipping doses or stopping treatment can increase the risk of disease activity and flares.

“Avoiding triggers can help manage symptoms, but controlling the underlying inflammation with appropriate medical treatment remains the foundation of RA care,” she says. Keep up with regular rheumatology appointments and talk with your healthcare provider before making changes to your treatment plan.

Questions to Ask Your Doctor

If you notice possible RA flare triggers, share them with your healthcare professional. They can interpret symptoms, adjust treatment if needed, and keep your disease under control.

• What symptoms or patterns should I track to better identify my RA flares?
• Could my current medications or dosing schedule be adjusted to better prevent flares?
• Are there environmental or lifestyle triggers I should be most cautious about?
• How can I safely modify my diet, activity level, or daily routine without making my symptoms worse?
• Should I adjust or pre-plan treatment around known triggers like stress, illness, or travel?
• When should I contact you if I think I’m having a flare?

The Takeaway

• RA flares are periods of worsening pain, stiffness, swelling, and fatigue. While they can seem unpredictable, research suggests they’re often linked to environmental, physical, and emotional triggers that vary by person.
• Common triggers include weather changes, air pollution, smoking, workplace irritants, poor sleep, overexertion, hormonal shifts, missed medications, diet, and stress-related factors like anxiety or grief.
• Because triggers differ widely, tracking symptoms alongside daily habits can help identify personal patterns. Working with a healthcare provider can help confirm flare patterns and guide more effective treatment.

 https://www.everydayhealth.com/rheumatic-conditions/triggers-for-rheumatoid-arthritis-flares/