Living with arthritis is… a lot. The pain flares. The stiffness. The little mind game your knees play when you stand up too fast. While there’s no single “cure,” there are natural tools that ease symptoms and improve how you move day to day. Below is a clear, no-nonsense guide you can use alongside your doctor’s plan.

We work with people every week who have osteoarthritis, rheumatoid arthritis, or “my hands just hurt” and aren’t sure why. Our licensed massage therapists, acupuncturist, and wellness team put these ideas to work in real rooms with real bodies. Here’s what consistently helps.

First, know your type

• Osteoarthritis (OA): the “wear and tear” kind. Cartilage thins. Joints feel achy or stiff, especially after you’ve been still.

• Rheumatoid arthritis (RA): autoimmune. Your immune system attacks joint lining, which can cause swelling, warmth, and fatigue.

The suggestions below are safe for most people with either OA or RA, but always run changes past your clinician if you’re on medications or have complex health issues.

Move gently. Move often.

Motion is medicine. Regular activity reduces pain, improves function, and protects independence. National guidelines recommend 150 minutes a week of moderate activity plus 2 days of strength work. Think brisk walks, cycling, water aerobics, tai chi, light weights, or resistance bands. Start small and build. CDC+1

At Body Ache Escape: ask us for a 2-week “ease-in” plan. We’ll pair short mobility work with warm-up heat and simple recovery routines so your joints don’t rebel on day two.

Massage therapy for pain and function

Quality massage can reduce knee OA pain and improve function when done consistently over several weeks. Whole-body Swedish protocols and targeted work around the hip, knee, and low back are the most studied. Clients usually report better sleep and easier mornings, which matters more than any pain scale. PMC+2JAMA Network+2

How we do it: therapeutic massage that’s pressure-smart, not pressure-for-show. We combine gentle myofascial work with joint-friendly stretching. If your hands, thumbs, or forearms are the issue, we’ll modify positioning so you stay comfortable.

Acupuncture can help, especially for knee OA

Evidence shows small but meaningful improvements in pain and function for osteoarthritis with a course of acupuncture, typically over 4 to 8 weeks. Effects tend to build with dose and consistency. As always, results vary by person. Cochrane+1

In our clinic: we focus on knee, hip, and hand protocols, and we pair sessions with at-home acupressure points you can use between visits.

Heat that helps: infrared sauna and targeted warmth

Warmth relaxes protective muscle guarding and can make joints feel looser so you can move. Small studies in RA, ankylosing spondylitis, and OA suggest short-term improvements in pain and stiffness with infrared sauna, without worsening disease activity. It’s not a cure. It’s a comfort tool that helps you reclaim motion. Stay hydrated and keep sessions modest. PubMed+1

What we offer: short, supervised infrared sauna sessions or a simple heated pack before your massage to soften tissue and reduce that “rusty hinge” feeling.

Food as a lever, not a miracle

No single superfood fixes arthritis. Patterns matter. A Mediterranean-style eating pattern is associated with lower inflammation, better symptom scores in RA, and slower worsening of knee pain in several studies. Build plates with colorful plants, olive oil, legumes, fish, nuts, and whole grains. Manage added sugars and ultra-processed foods. PMC+2MDPI+2

Simple swaps that add up: olive oil instead of seed-oil-heavy dressings, salmon once or twice a week, beans in soups, berries instead of pastries, and a water bottle that actually leaves the house with you.