6 Natural Solutions for Achy Muscles & Joints

As a chiropractor, my patients often ask me what I recommend to relieve their muscle and joint pain. As we are treating their condition with chiropractic and soft tissue techniques at the office, many are interested in what they can do at home to aid in their recovery. Being a holistic practitioner, my suggestions are natural remedies that are alternatives to traditional pain relieving drugs. Conventional pain medications often come with nasty side effects and offer no real correction.

The most common causes of muscle and joint pain and stiffness include osteoarthritis (wear and tear arthritis), repetitive strains from overuse, sports injuries, poor posture, poor sleeping posture, lack of minerals such as magnesium and potassium, and dehydration.

1. Supplement with Turmeric

Turmeric is an excellent remedy for joint pain. It is a natural anti-inflammatory and contains the active ingredient curcumin. It's an organic compound that is also a powerful antioxidant. Studies have shown that turmeric is more effective than ibuprofen for pain relief in patients with joint pain. You can supplement with turmeric in powder form by adding a teaspoon to warm water, tea, or your favorite smoothie daily. You can also take turmeric capsules. I recommend 250-500 mg. three times per day. This is the brand I use and recommend to my patients.

2. Eliminate Inflammatory Foods

Research has proven that a significant contributor to chronic inflammation comes from what we eat. Certain foods provoke an inflammatory response and are full of inflammatory nutrients. These foods can lead to chronic diseases as well as cause inflammation and pain in our muscles and joints. Avoid these foods...

• Sugar

• Grains (including gluten)

• Processed/Packaged foods

• Hydrogenated oils and trans fats (vegetable oils, canola, soybean, sunflower, margarine, buttery spread)

• Artificial sweeteners

• Dairy products

For more information on the foods that decrease inflammation follow this Clean Eating Detox.

3. Take an Epsom Salt Bath

One of the most effective, long standing remedies for muscle and joint pain is an Epsom salt bath. Epsom salt contains Magnesium Sulfate. It is a naturally occurring mineral that has been used for years to relax muscles and reduce swelling, stiffness, and pain. Magnesium deficiencies are much more common than you think and a warm bath is an excellent way to allow magnesium to absorb through your skin. Add two cups of Epsom salt to a warm bath and soak for at least 20 minutes. You can also add a few drops of relaxing essential oils (lavender, chamomile, or vetiver) to provide even more calming benefits.

4. Add More Omega 3 Fats

Omega 3's are "essential" fatty acids because the body doesn't produce them on it's own. So, we must rely on our diet to provide them. There are many benefits to Omega 3 fats and reducing inflammation associated with joint pain is one of the most powerful. The foods that are high in Omega 3 fats are wild caught salmon, grass fed beef, flax and chia seeds, walnuts, eggs, and spinach. These are considered to be the "good fats" and even when we think we are eating enough of these healthy foods, we often need to supplement to reduce overall inflammation and counteract the negative effects of some of the other unhealthy foods we are eating.

5. Try Essential Oils

Many essential oils have anti-inflammatory and analgesic (pain relieving) properties. In fact, this remedy is the one I recommend most often to my patients. Essential oils are plant based, naturally occurring compounds that have been used for thousands of years to promote healing. Essential oils can be used for a wide range of benefits including muscle and joint pain, headaches, hormone management, weight control, stress reduction, and as a sleep aid.

• Frankincense: most powerful anti-inflammatory oil, blocks inflammatory pathways

• Peppermint: antispasmodic, aids in relieving muscle aches and symptoms associated with headaches and migraines.

• Marjoram: reduces muscle aches, spasm, and tension, relaxing and calming

• Lemongrass: aids in ligament and cartilage repair, muscle strain, and increased circulation

• Wintergreen: strong analgesic and anti-inflammatory properties, reduces joint discomfort

• Lavender: strong calming and relaxing properties, reduces inflammation and physical stress

Essential oils are very powerful, however, if essential oils are carefully blended, their individual properties are greatly enhanced. At Dr. Angela's Guardian Essential Oil Blends, we've taken the guesswork out of blending oils. Try one of our premium blends for Muscle & Joint pain.

6. Move More!

Movement is vital for those who suffer from any form of stiffness or joint pain. It's so important to maintain movement in our muscles and joints to improve range of motion and lubricate our joints. Inactivity is one of the primary contributors to muscle and joint pain.

If you have a sitting job, I recommend standing every 20 minutes for at least 20 seconds. Research indicates that it is PROLONGED STILLNESS that creates more consequences from sitting. Frequently changing positions is the proven remedy for a healthy workstation. Even if you do not leave your work area, stand, stretch, squat, take steps in place for 20-30 seconds. Set a timer on your phone or fit bit to remind you to stand! For those that are experiencing mild pain, try walking, yoga, Pilates, or light weight training.

I'm Dr. Angela Walk and I am a chiropractic physician and holistic health coach. In 17 years of private practice, I have had the opportunity to help hundreds of men and women regain health and become the best, most vibrant version of themselves. I am the creator of "Balance Your Hormones, Balance Your Health", A 7 step guide to balance hormones NATURALLY! I am also the founder of Dr. Angela's Guardian Essential Oil Blends.

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DISCLAIMER: These products have not been evaluated by the FDA and are not meant to treat, diagnose, cure, or prevent disease. The content of this site is based upon the opinions of Dr. Angela, unless otherwise noted. The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Angela Walk and her community. Dr. Angela encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.