7 Drug-Free Ways To Manage Arthritis

Over the counter and prescription pain relief medication can be a wonderful and effective way to manage the symptoms of osteoarthritis and other long term conditions, so if pain relief is working for you then great! We are not interested in discouraging you from using it or suggesting that there’s anything wrong with it. 

However, everyone is different and a medication which works wonders for one person may cause side effects or be less effective for someone else. If you’re struggling to find pain relief drugs that work for you - or if you’re experiencing or worried about side effects - then we want to make sure you know what your options are. Maybe you’re interested in reducing your drug intake or simply looking for drug free pain management options to use alongside pain relief. If that sounds like you, then here are 7 drug-free ways to help manage arthritis. 

Please speak to your doctor before stopping or reducing any prescription medication.

1. Relaxation

It’s hard to relax when you’re in pain, but mindfulness, meditation and gentle movements like the more Yin varieties of yoga can be really helpful for managing the pain of arthritis and the stress and depression that can come with it. Mindful meditation can help you learn to experience physical sensations in your body without attaching labels to them, which over time can help you change your relationship with the pain and make the physical experience more manageable. Relaxation can also help your muscles loosen up and decrease stress, both of which can help with the physical symptoms of arthritis. 

Yoga can help improve posture, strengthen muscles and increase flexibility, which can really help alleviate aches and stiffness.  Unlike many other types of exercise, yoga is a full body practice which can help strengthen the wrists, shoulders, lower back, ankles, lower spine and other areas that can be prone to arthritis pain. There are many ways to practice yoga, including free Youtube videos, apps and classes suited for all levels and abilities. Speak to your teacher if you’re interested in an in-person class so that they can give you any necessary modifications to get the most out of the session without putting unnecessary strain on your joints.

2. Exercise

We know that exercise might be the last thing you want to do when you’re in pain, but it is also a really important drug-free way to increase strength, which helps you better support the joint which can lead to less pain over time. Exercising also gets the synovial fluid moving, which can help nourish the joint. Increasing the amount of exercise you’re doing doesn’t have to mean training for a marathon or cycling 20 miles - it can include anything which gets you moving. 

“Keeping muscles around your joints strong offers stability, which takes some of the load off the joint itself,” says Dr Kevin Huffman, CEO & Founder of Ambari Nutrition.  “A study published in the Journal of Rheumatology found that low-impact exercise programs such as water aerobics, yoga and simple stretching had a significant effect on reducing pain and improving joint mobility. The key, obviously, is to find an activity you enjoy and can do on a regular basis. Aim to move every day; research shows that even short bursts of exercise throughout the day can make a difference.”

3. Massage

Massage therapy involves manipulating the soft tissues, muscles and joints using various techniques and pressures to help reduce inflammation, relax tense muscles, improve circulation and release endorphins - which are natural pain killers. There are many different types of massage to choose from.

“Massage can reduce pain and stiffness – two of the key symptoms of arthritis,” says Dr Kevin Huffman. “One study, published in the journal Arthritis Care,  further revealed that massage was associated with a reduction in pain and an improvement in joint function in people with osteoarthritis of the knee. Massage can increase blood flow to the area, reduce muscle tension that can surround an arthritic joint, and possibly reduce inflammatory markers. A massage can also improve sleep, another important arthritis coping skill. A study in the Journal of Clinical Rheumatology showed that massage therapy improved sleep quality and reduced fatigue in patients with rheumatoid arthritis. Improved sleep is necessary for the body to rest and repair, which can improve pain overall.” 

While some people swear by massage, it’s important to check with your healthcare provider to make sure it’s a suitable choice for you and talk through your options, as some types of massage (like Thai massages!) can be more intense than others. 

“Talking to your doctor is important so that it can be determined if massage is a safe and appropriate option for you,”  says Dr Kevin Huffman. ”Massage can be an effective intervention for many forms of arthritis, so look for a massage therapist who is licensed and experienced with clients with arthritis.”

4. Acupuncture

Acupuncture is a central component of Chinese medicine and it involves inserting thin, metallic needles into specific parts of the skin. The NHS says that this helps alleviate pain because the needles make the body release pain-relieving endorphins, while the more traditional view says that acupuncture helps restore the natural flow of Qi (vital energy). The idea is that the body is full of acupuncture points which are connected by pathways, and these pathways allow Qi (pronounced chee) to flow through the body. Disruption or blockages to these pathways can lead to disease, while allowing the energy to flow freely can improve health. 

Whether you believe that or not, many people swear by acupuncture, and while there is little concrete evidence which proves its effectiveness, anecdotal evidence suggests it can be an effective, drug-free form of pain relief. It is also thought to help boost the immune system, relieve stress, decrease inflammation and help with sleep. Acupuncture is a complementary therapy which should be used alongside more traditional methods for the best results.

5. Wear arthritis-friendly shoes

Arthritis can make walking more difficult, so it’s really important that you’re investing in supportive, arthritis-friendly footwear to help make life as easy as possible for yourself. A well-fitting pair of shoes can go a long way towards reducing unnecessary pain in the feet, ankles and legs. When shopping for shoes, make sure they fit your feet correctly and are neither too tight nor too loose; try and get shoes with a cushioned sole which can help with shock absorption; and make sure the shoes have a good grip, a low heel, a supportive arch and a wide toe box so your toes have room to breath.

6. Stick to a healthy diet

Eating a healthy, balanced diet is really important when you have arthritis. Extra weight puts extra pressure on weight-bearing joints, so maintaining a healthy weight can remove and prevent excess strain and reduce the risk of mobility loss and further damage. A healthy, non-inflammatory diet rich in fruit and vegetables can help ensure your body is getting the nutrients it needs to carry out all its essential tasks - and it will also increase your energy levels and elevate your mood.  

“Diet plays a crucial role in managing arthritis symptoms,” says Olawale Ayodele, from Nature's Pure Love Ltd. “Incorporating anti-inflammatory foods can significantly reduce pain and improve joint health. For example, omega-3 Fatty Acids are found in fatty fish like salmon and mackerel, as well as flaxseed and walnuts. Omega-3s can reduce inflammation. Fibre rich foods like fruits, vegetables, whole grains, and legumes can help reduce inflammation and improve gut health. Antioxidants such as berries, cherries, spinach, and kale are rich in antioxidants that protect cells from damage and reduce inflammation​​.”

7. FlexiSEQ

Flexiseq is a drug-free gel which is clinically proven to relieve pain associated with osteoarthritis and joint wear and tear. Osteoarthritis can occur when the cartilage (the connective tissue which protects your bones and joints, acting as a shock absorber) wears down, which can lead to the bones rubbing together causing discomfort and pain. Flexiseq is a gel containing plant-based lipids which forms a lubricating, protective layer around the damaged cartilage to help decrease pain and improve mobility to help people carry on living the way they want to live. Flexiseq is available in regular (for everyday wear and tear) and max strength (specially designed for people with osteoarthritis) and it should only take a few days before you start seeing results.

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