There are quite a few home remedies and self-care strategies that can help manage RA pain and inflammation. While none of these replace your prescribed medications, they can make a real difference when used alongside your treatment plan.
Heat and Cold Therapy
- Warm baths or showers in the morning can ease stiffness
- Hot Show Full Answer
There are quite a few home remedies and self-care strategies that can help manage RA pain and inflammation. While none of these replace your prescribed medications, they can make a real difference when used alongside your treatment plan.
Heat and Cold Therapy
- Warm baths or showers in the morning can ease stiffness
- Hot packs help relieve muscle spasms and improve blood flow
- Cold packs help reduce inflammation during flares
- Moist heat tends to penetrate more deeply than dry heat
Topical Remedies
- Numbing gels massaged into painful joints can provide relief
- Capsaicin cream (from hot peppers) applied topically may help numb aching areas
- Essential oils massaged into joints have helped some people find relief Natural Supplements (always check with your doctor first)
- Curcumin (from turmeric) has anti-inflammatory properties
- Fish oil supplements containing omega-3 fatty acids may help reduce inflammation
- White willow bark is an older remedy sometimes used for mild aches and pains
Diet
- Following a Mediterranean or anti-inflammatory diet can help reduce inflammation
- Avoiding processed foods, refined sugars, red meat, and trans fats may reduce flares
- One myRAteam member shared, "I don't eat highly processed or fast foods... avoiding inflammatory foods and trying to go for as much as I can that reduces inflammation." Assistive Tools and Compression
- Compression gloves can help with swollen finger joints and keep them warm
- Ergonomic tools (like specially designed crochet hooks!) can make daily tasks easier and less painful
Exercise and Movement
- Gentle, low-impact activities like walking, swimming, or yoga help reduce inflammation
- Aim for around 150 minutes of moderate activity per week
- Short 10-minute sessions spread throughout the day count too
- Always check with your rheumatologist before starting a new routine Sleep and Stress Management
- Poor sleep can worsen inflammation, so a consistent bedtime routine really matters
- Limiting screen time before bed and winding down with reading can help
- Meditation, mindfulness, and deep breathing can lower stress, which is a known flare trigger
Massage Therapy
- A study found that weekly moderate-pressure massage improved pain, grip strength, and range of motion in people with RA
- Always consult your doctor or physical therapist before starting massage therapy
These strategies work best when combined with your prescribed treatments. It's always a good idea to run any new approach by your rheumatologist first to make sure everything works safely together.
July 9
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