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/

 

8 ways to manage chronic pain

From restless.co.uk/health

Research suggests that between one-third and half of all UK adults are affected by chronic pain. Whether caused by lower back pain or conditions like arthritis, fibromyalgia, or inflammatory bowel disease (IBD), chronic pain can be debilitating and significantly impact quality of life.

Because of its various causes, chronic pain can also be difficult to treat. But it’s important not to lose hope, as there are things that can help. Luckily, experts have highlighted some effective methods for managing chronic pain. We’ll explore eight of these below.

What is chronic pain?

Chronic pain is defined as pain experienced for a minimum of three months. Several health conditions can cause chronic pain, including arthritis, migraines, back pain, fibromyalgia, and ulcerative colitis.

Research suggests that pain and diseases related to pain are the leading cause of disability worldwide – and the number of people living with chronic pain is increasing. Chronic pain can be incredibly difficult to live with, often affecting every part of a person’s life – from work and sleep to socialising and mental health.

8 ways to manage chronic pain

Research has highlighted several techniques that may help manage chronic pain. The right one for you will depend on several factors – including the cause of your pain. It’s normal to go through some trial and error, so remember to be patient with yourself.

Note: If you’ve been struggling with pain for more than 12 weeks, it’s important to contact your GP. There are several services available that can help. Head over to the NHS website to find out more.

Physical techniques

1. Hot and cold therapy

Some people find that hot and cold therapy can ease chronic pain – and the good news is that it’s easily accessible and affordable.

Generally speaking, cold therapy is recommended for acute pain or injuries, as well as swelling and inflammation; while heat therapy tends to be more effective for muscle pain or stiffness. That said, it all comes down to personal experience. In this survey, 52.6% of people found heat therapy more effective for chronic pain, while 18.7% preferred cold therapy, and 28.7% said they were about equal. You might like to try both to see which works best for you.

Research suggests that heat therapy can effectively relieve stiff, arthritic joints by increasing the size of blood vessels – improving oxygen and nutrient delivery to the area and promoting relaxation. In another study, a combination of hot and cold therapy was found to relieve chronic lower back pain.

Examples of cold therapy include ice packs, coolant sprays, and frozen gel packs; while heating pads, warm baths, and saunas are all examples of heat therapy. There are also professional treatments available, such as heat from an ultrasound used to relieve tendonitis pain and cryotherapy (medical cold therapy) for chronic pain.

2. Massage

Research suggests that massage can reduce chronic pain by relaxing muscles, relieving stress and anxiety, and helping to interrupt pain signals to and from the brain.

In this study, having two or three 60-minute therapeutic massage sessions for four weeks improved chronic neck pain more than having no massage or fewer massage sessions. Another study noted massage benefits for chronic back pain, with 36% to 39% of participants reporting pain improvements or complete relief after 10 weeks of massage therapy – compared to only 4% of those who received no massage.

Other research has noted its benefits for other causes of chronic pain, including migraines and inflammatory bowel disease.

Examples of massage techniques for pain management include Swedish massage, acupressure, deep tissue massage, hot stone massage, trigger point massage, and shiatsu massage. For more information, including how to find a massage therapist, check out our article: 10 health benefits of massage.

3. Physical therapy

Physical therapy involves using physical techniques to stretch and strengthen muscles and joints. Research has found that physical therapy can help relieve chronic pain throughout the body and help people navigate the long-term impacts of living with chronic pain.

Many people find physical therapy particularly beneficial for treating chronic pain because, as well as offering short-term relief, it involves addressing the underlying cause. For example, treatment is often targeted at strengthening certain muscle groups, improving endurance, and extending range of motion.

Physical therapy for chronic pain management can take several forms, but common examples include stretching exercises, strength training (often using resistance bands or bodyweight), balance exercises, and red light therapy. Patients will often receive personalised treatment plans with exercises designed to help reduce pain and improve daily function by addressing the underlying cause.

In some cases, physical therapy for chronic pain is available via the NHS. If you’d like to discuss your options, it’s worth booking an appointment with your GP.

4. Acupuncture

Acupuncture treatment is derived from ancient Chinese medicine where fine needles are inserted at certain body sites for therapeutic purposes.

Research suggests that acupuncture may effectively treat chronic pain – with studies highlighting benefits for neck pain, osteoarthritis, chronic back pain, and chronic headaches.

Take this study of over 20,000 people, which found that acupuncture was more effective for back pain, headaches, neck pain, osteoarthritis, and shoulder pain than no acupuncture. Even more promisingly, the results persisted over time – with participants reporting benefits 12 months after receiving treatment.

As a result, NICE recommends acupuncture as a treatment option for chronic pain.

Mind-body techniques

5. Cognitive behavioural therapy

Cognitive behavioural therapy (CBT) is a type of psychotherapy that helps people understand how their thoughts and emotions influence their behaviour and experiences.

Combining cognitive therapy, which examines how you think, with behavioural therapy, which is based on how you act, CBT aims to help people identify negative thoughts that impact the way they feel.

Research suggests that CBT may be beneficial for chronic pain management – and there are a few reasons why. Firstly, there’s evidence that it may help to change the way people view their pain. It’s also possible that CBT can change the physical response in the brain that exacerbates pain.

In this study, CBT was found to effectively reduce the brain’s pain signals – improving response to discomfort in patients with fibromyalgia.

To learn more, you might like to read our introduction to cognitive behavioural therapy (CBT).

6. Yoga

Studies suggest that yoga may be a helpful complementary treatment for various forms of chronic pain, including arthritis, back pain, and fibromyalgia. This is because, among other things, yoga can help reduce stress and inflammation and improve mobility and mood by encouraging the release of feel-good endorphins.

This study found that a weekly yoga class improved mobility in people with chronic lower back pain more than standard medical care. Another study found that yoga improved daily function in people with osteoporosis-related curvature of the spine and boosted their overall mood and wellbeing.

Check out our article, 7 healing yoga poses for the mind and body, or our introduction to yoga, to get started.

7. Tai chi

Tai Chi is a form of exercise that involves performing slow, continuous, fluid body movements alongside breathing and relaxation techniques.

The results of this study suggest that Tai Chi may help to improve chronic pain – particularly for those with osteoporosis, rheumatoid arthritis, and lower back pain. Tai Chi is also gentle on joints and muscles, so can be a good option for those living with arthritis-related chronic pain.

Check out our beginner’s guide to Tai Chi to learn more.

Alternative therapies to consider

8. Medical cannabis

Recent research has revealed that many conventional treatment options, such as opioid medications, are relatively ineffective for managing long-term chronic pain. As a result, more and more people are considering alternative pain relief methods, including medical cannabis.

According to the NHS, medical cannabis is a broad term used to describe any sort of cannabis-based medicine that’s used to relieve symptoms of a health condition. Medical cannabis has been legal in the UK since 2018 and, unlike recreational cannabis, medical cannabis treatments are prescribed in specific doses, with specific methods of administration. Research has shown promising results for its treatment of chronic pain.

In this study, cannabidiol (CBD) (one of the main compounds in cannabis being studied for medicinal purposes) helped to reduce pain and inflammation and improve physical mobility and sleep quality in people with arthritis. Most participants also reduced or stopped their use of other medications entirely after taking CBD. Another study found that when people with chronic pain took medical cannabis, they reported less pain, better sleep, and overall quality of life.

To learn more, you might like to read our article: Chronic pain – how can medical cannabis treatment help?

Note: While many cannabis-based products are available to buy online, their quality and content cannot be guaranteed. For this reason, it’s important to only buy cannabis-based products from reputable sellers and only use medical cannabis prescribed by a health professional.

Additional support and resources

Chronic pain can be difficult to live with and make daily activities a challenge. If you’re currently struggling, it’s important to remember that you’re not alone and there are resources and organisations out there to support you. This includes…

• Action on Pain
• British Pain Society
• Pain Concern

Depending on the cause of your pain, there are also charities and organisations specialising in specific conditions, such as fibromyalgia and arthritis, which can offer more targeted support and advice. Many organisations offer support groups, too, which some people find useful for connecting with others going through similar experiences.

For further support, you might like to read our article: Where to turn when you need someone to talk to. Alternatively, head over to our healthy mind section for more mental health-related content.

Final thoughts…

Chronic pain can be incredibly difficult to live with and, due to its various causes, can be complex to treat. However, the good news is that research has highlighted various treatment methods that may help.

For further reading, head to the general health section of our website. Here, you’ll find information on everything from bone, joint, and muscle health to important health checks. 

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