Non-operative & Alternative Treatments for Arthritis: What Works and What’s Worth Trying
Living with arthritis isn’t easy. The joint pain, stiffness, and swelling can impact everything from your morning routine to your evening walk. While traditional treatments like medications and physical therapy play a key role, many people are turning to alternative therapies to find additional relief—and in some cases, to avoid the side effects of certain medications.
If you're exploring non-operative, complementary or alternative treatments for arthritis, here’s a guide to some popular options, what the science says, and what others with arthritis are finding helpful.
The placebo effect no doubt plays a role in all treatments, and believing in a treatment is the first step in finding a treatment that works.
1. Acupuncture
What it is: A traditional Chinese practice involving the insertion of thin needles into specific points on the body.
How it helps: Acupuncture is believed to stimulate nerves and release natural pain-relieving chemicals like endorphins. For some arthritis patients, especially those with osteoarthritis or rheumatoid arthritis, it can help reduce pain and improve joint function.
Worth trying? Possibly, especially if you're looking for a drug-free pain management option. Just be sure to find a licensed and experienced practitioner.
2. Supplements and Herbal Remedies
Turmeric (Curcumin): Known for its anti-inflammatory properties. Some studies suggest it may reduce joint pain and stiffness.
Omega-3 Fatty Acids (Fish Oil): These healthy fats have been shown to reduce inflammation and may help with morning stiffness in rheumatoid arthritis.
Boswellia: An herbal extract that may improve symptoms in some people with osteoarthritis or RA.
Chondroitin, Glucosamine: The evidence is debatable, but if helps you then
Worth trying? Possibly. Talk to your doctor first, especially if you're taking other medications, as some supplements can interact with prescription drugs. The biggest down-side if often the cost, but if it works for you that’s great.
3. CBD and Medical Cannabis
What it is: Cannabidiol (CBD) is a non-psychoactive compound found in cannabis. It's available in oils, creams, gummies, and more.
How it helps: Some users report reduced pain, better sleep, and less anxiety related to chronic pain. While research is still catching up, anecdotal evidence is strong.
Worth trying? Maybe, especially for pain management. Check local laws and consult a healthcare provider familiar with CBD use.
4. Tai Chi, Yoga, Pilates or similar
What it is: Gentle movement-based practices that combine physical poses with breathing and mindfulness.
How it helps: Both can increase flexibility, reduce joint pain, improve balance, and promote relaxation. They also help manage stress, which can make arthritis symptoms worse.
Worth trying? Definitely. Start with a beginner class or a program designed for people with joint issues.
5. Massage Therapy
What it is: The manual manipulation of muscles and soft tissues.
How it helps: Massage may help reduce pain and stiffness, improve circulation, and promote relaxation. It's especially beneficial for osteoarthritis.
Worth trying? Yes, as long as it’s done by a therapist familiar with arthritis. Let them know about your condition and any sensitive areas.
6. Diet and Lifestyle Changes
Anti-inflammatory Diet: Eating more fruits, vegetables, whole grains, fatty fish, and healthy fats can reduce inflammation and support joint health.
Weight Management: Achieving an optimal weight reduces stress on weight-bearing joints like the hips and knees.
Exercise: Low-impact activities like swimming, cycling, and walking can strengthen muscles and improve flexibility without over-stressing the joints. Even a small amount of exercise done regularly to become a habit can help.
Worth trying? Absolutely. These are long-term strategies that benefit your whole body—not just your joints.
7. Injections
Steroid: Intra-articular steroid injections reduce the inflammatory component to arthritis and thus are quite successful during a pain flare, and good for short-term pain relief. You should not have a joint replacement within 3 months of having a steroid injection due to the increased infection risk.
Viscosupplementation -
Hyaluronic acid (Synvisc, Euflexxa): aim to ‘hydrate/lubricate’ the joint, ok evidence for mild to moderate OA, and giving good pain relief for 3-6 months
Platelet-rich-plasma: current evidence is mixed. More substantial evidence to justify its cost. The theory is good but long-term supporting evidence is lacking.
Worth trying? Maybe, ff your arthritis is mild-moderate and you’re not ready or wanting surgery, then trialing an injection for short-medium term pain relief is worth considering. It may enable you to increase/improve your other measures such as exercise, physiotherapy and weight-optimisation.
8. Cryotherapy / ice
Cryotherapy (cold therapy) is a common treatment approach for managing arthritis symptoms—especially pain, inflammation, and swelling in joints.
How it works:
Reduces inflammation: Cold constricts blood vessels, which decreases blood flow to the area and helps reduce swelling.
Numbs pain: The cold has an analgesic (pain-relieving) effect by slowing nerve signals.
Lowers joint temperature: This can reduce metabolic activity in the joint, slowing the progression of inflammation.
Helps after activity: Useful post-exercise or flare-up to ease discomfort.
Worth trying? Absolutely
How should you do it? The frozen peas and a tea-towel from the freezer probably doesn’t cut it if you want to use cryotherapy regularly to manage your joint pain. Consider investing in your health and purchase a cryotherapy device, such as the RE3 cryotherapy compression braces (combing the benefits of both cryo and compression).
8. Physiotherapy
Physiotherapy is the best non-operative treatment if done well and regularly. It will also make your recovering from surgery easier and quicker if the time comes that you need joint replacement surgery, as the stronger your body is beforehand the better you’ll recover.
Worth trying? Absolutely
Final Thoughts
There’s no one-size-fits-all solution for arthritis. While traditional treatments are important, many people find that combining them with alternative therapies leads to better pain control, improved mobility, and a better quality of life. Book an appointment with Dr Kade Collins to find out the best non-operative treatments for you, or if you’ve exhausted non-operative treatment make an appointment to discuss the best surgical options for you.
Always consult your doctor or a specialist before starting any new treatment—natural doesn’t always mean safe, especially if you’re managing a chronic condition or taking other medications.
