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11 Easy Tips For Joint Pain Relief with Holistic Health

Apr 15, 2021

Do you experience chronic joint pain and looking for relief? There are many reasons why our joints wear down over time. It could be from sports injuries, arthritis, over-exertion in the gym, or the natural degeneration of joints as we age. It doesn't help us that we spend hours slumped over desks at our jobs on computer screens. This position can create neck, shoulder, and back pain. The increase in joint pain has been rising because of this type of posture.

Joint pain can range from minor annoyance all the way to debilitating pain. Some people are so affected by their joint and muscle pains that they cannot perform activities we take for granted, such as cooking, driving a car, or carrying their kids. I assure you, though, that there is hope! Many studies have been done on how holistic health routines can help you relieve your joints from the aches caused over time in your day-to-day lives.

Living a healthy lifestyle is the secret to relief from joint and muscle pain, but it doesn't have to be hard! Below are 11 steps that can help relieve your joints of some discomfort:

Relief Tip #1: Drink a glass of warm water with lemon every morning

Lemon is a magical fruit that has many benefits. It can help the body detect and release toxins, balance blood pressure, decrease the risk of gum disease and heart problems, boost cell regeneration and be a powerful antioxidant! The hydration will also keep your body functioning at the highest level possible, which is key to relieving any aches from overuse or injury during exercise routines! After a week or two of drinking warm lemon water every morning, you should notice that your joint pain has gone down. I promise you won't regret drinking a glass or two each day!

Relief Tip #2: Eat foods high in Omega-3s

Omega-three fatty acids are essential for a healthy heart, brain, and nervous system. They can help reduce inflammation in the body, which is key to joint health and giving you joint pain relief! Omega 3 also works as antihistamines that lessen swelling from allergic reactions or ailments like arthritis by preventing inflammatory cells (immune response) within your blood vessels get into contact with the substances they are allergic to.

Not many people know how much fatty fish like salmon, walnuts, and avocados can relieve joint pain because the pain factors involve different problems. For example, salmon has healthy omega-3 fatty acids that help reduce inflammation in the body and other nutrients that offset muscle loss wrought by arthritis. Walnuts pack an impressive amount of omega-3 fatty acids as well. They are an excellent source of vitamin E. Vitamin E has also been shown to help relieve arthritis symptoms. Avocados are another alternative high on Omega 3's and contain lots of protein (about twice the amount of what other fruits have). 

Relief Tip #3: Sleep

Many factors contribute to joint pain, and not getting enough sleep is a major one. Many of us struggle with sleeping, primarily when we work long hours or have children at home. Our stress levels rise as thoughts race through our heads about surviving in a fast pace and ever-changing world. On the other hand, getting enough restful sleep has been shown in studies to benefit those who have arthritis and/or are experiencing chronic or acute muscle soreness due to a workout routine that was too rigorous without adequate recovery time between sessions.

Also, people with joint pain who sleep less than six hours a night are three times as likely to develop arthritis, which can be debilitating and painful. Though restful sleep needs to occur every day, getting at least eight hours of continuous, uninterrupted shut-eye is vital for preventing or alleviating joint pain.

Relief Tip #4: Exercise Regularly

Exercise is recommended for people who want joint pain relief and are looking to alleviate discomfort. Aside from getting restful sleep, an exercise routine that consists of light stretching and light cardiovascular work can help maintain and improve muscle strength and flexibility. If you are currently experiencing joint pain, it could be really beneficial to do a workout routine that doesn't require you to stand. Tai Chi is a fantastic workout that can benefit people with joint pain, and even when you're on the sidelines with a sports injury. It's easy to participate in. It involves a lot of low-impact movement, so some exercises like running might exacerbate chronic inflammation. Tai Chi can also be done from a seated position to help assist in your joint pain relief.

Relief Tip #5: Try Acupuncture or Massage Therapy

What better way to relax than with a bucket load of spectacular pain relievers? Both acupuncture and massage are great ways to reduce pain from head to toe, be it an acupuncturist. Your acupuncturist or massage therapist should be licensed, but when it comes to your joint pain relief, there are no licensing requirements for "R-E-L-A-X"! 

Relief Tip #6: Try natural supplements like turmeric or glucosamine*

There are many natural remedies out there for joint pain relief. Turmeric is one of the best options. Turmeric is a root that has many medicinal benefits and can help with joint pain, inflammation, and immune system function. Turmeric can be found in certain foods such as curries or can be taken in supplement form and is generally safe for adults to take.

Glucosamine is a health supplement that is usually in pill form. It can be found in health food stores and is often used by people with arthritis. It can help boost mobility, relieve pain, or limit joint damage altogether. Glucosamine studies have shown it can help with joint pain relief, but there is not enough evidence to show that it helps prevent arthritis or other chronic illness.

*Be sure to see your physician before you begin taking any supplements. You want to make sure that there won't be adverse reactions that may cause complications.

Relief Tip #7: Ice or Heat Packs

Ice and heat treatments are two ways that can provide joint pain relief. These include ice and heat treatment. Both have different ways of alleviating symptoms. Still, the end result is usually a reduction or elimination of your discomfort and improvement with mobility if it's been hindered by some type of injury. It should be noted, though, that icing for too long may result in tissue damage, and too much heat can actually make the pain worse.

If you don't have an ice pack or heat pack at home, you can make them yourself. To make a heat pack, fill a sock with rice or wheat grains and close it up tightly. Then tie off one end securely and microwave it until it's warm but not hot enough to burn you. To make your own ice pack, you can use a frozen bag of vegetables! 

For best results, alternate ice and heat therapy in 20-minute intervals.

Relief Tip #8: Stretch

For best results, alternate ice and heat therapy in 20-minute intervals.
Some people who experience joint pain find relief by following simple stretches. Don't push yourself too hard or do any exercises that may aggravate your condition, but try gentle stretching to help you feel better! Stretching also releases endorphins and can relieve stress, which could be a significant contributing factor to chronic joint pain.

Relief Tip #9: Take a hot bath

This one is a no-brainer, right? Gentle heat can help to relax and soothe your aching joints. Try soaking in Epsom salt or baking soda for an added therapeutic benefit! This is also a great reason to excuse yourself from your hectic daily life. Why not combine self-care with joint paint soothing?! However, if you have any existing skin conditions, then consult your physician before trying a hot bath as a common pain reliever.

Relief Tip #10: Refrain from eating processed sugars

Processed sugars can cause a buildup of inflammation, which will increase your chances of injury and pain. This is because sugar stimulates the cells that produce cytokines (a type of cell-signaling proteins), causing an inflammatory response in both adults as children! Try limiting or eliminating refined carbohydrates containing high amounts to help with joint pain relief. Processed sugars can also worsen pain in people who have rheumatoid arthritis or other autoimmune diseases.

Relief Tip #11: Do Tai Chi

Tai chi is an exercise proven to increase mobility and relieve knee, hip, or shoulder pain. Tai Chi has also shown a remarkable ability in improving balance by strengthening the muscles around your joints - which can reduce chances for injury when you do things like running! 

Tai Chi is a great option to keep your joints healthy while maintaining lifelong fitness. Some people have found relief in their back pain through Tai Chi because it strengthens the muscles around that area and can help with mobility! Whether you are old or young, this form of exercise is excellent for anyone who wants less joint discomfort during everyday life.


These are just a couple of holistic health steps you can take to help with your joint pain relief. Joint pain is common but before you start taking medication or receiving surgery, try some of these holistic options first. As always, consult your doctor before starting any new treatment.

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