Naturally Relieve Knee and Joint Pain With These Science-Backed Tips

According to a 2010 study, between 70% to 80% of older adults experience joint pain. This pain could result from a strain, arthritis, poor posture, or something else entirely. And while medications are the best treatment for joint pain, sometimes, people need something extra.

Research has determined many other treatments for joint pain. From heat therapy to yoga to drinking more water, you can make many simple changes to alleviate aches. If you want to relieve joint pain naturally, check out these science-backed techniques.

Exercise More

A man lifts weights at the gym.
SAM PANTHAKY/AFP via Getty Images
SAM PANTHAKY/AFP via Getty Images

Although exercising with joint pain may seem contradictory, it can help. By sitting still, joints stiffen and lose flexibility. Aerobic exercises (such as walking and jogging) and strength exercises can lower pain significantly, says research in the International Journal of Preventative Medicine.

Your workouts don’t have to be long, either. The Arthritis Foundation lists two-minute exercises to strengthen peoples’ knees, back, and hips. A ten-minute walk can help, as well. Exercise also relieves stiffness and inflammation in the joints, which can provide relief for hours afterward.