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.

Weight and joints

Even a 5 percent weight reduction for people carrying extra weight can lower joint load and improve mobility. Pair light strength work with fiber-forward meals so it’s doable, not miserable. CDC

At-home comfort that’s worth it

• Heat or cold: heat for stiffness, ice for hot, puffy flare-ups. Short sessions. Skin protected.

• Topicals: menthol or capsaicin creams can take the edge off for some.

• Footwear: supportive, cushioned, flat shoes reduce knee and hip load on long days.

• Sleep and stress: guided breathing or short meditations help pain tolerance on rough weeks.

• Epsom salt soaks: relaxing, and many people like them. Evidence is limited, but the warm-water relief is real. If you love it, we’re not taking that away.

What the medical societies recommend

Modern guidelines for RA and OA emphasize exercise and rehab as core therapy, with diet and integrative strategies as helpful add-ons to medical care. Translation. The basics move the needle, and natural options work best when combined with them. PMC

How we personalize this at Body Ache Escape

• Therapeutic Massage for Arthritis Pain Relief
  60 or 90 minutes. Focus on gentle, sustained pressure and joint-friendly stretching.

• Acupuncture for Knee and Hip Osteoarthritis
  1–2 sessions weekly for 4–8 weeks, then taper as needed.

• Infrared Sauna Sessions
  Short sessions to loosen stiffness before activity or massage.

• Home Plan
  We’ll send you a 10-minute mobility routine, heat/ice timing, and a realistic weekly activity target.

Serving Pickerington, Reynoldsburg, and the Columbus eastside.

Safety notes

• Work with your rheumatology or primary-care team, especially if you take DMARDs, biologics, or blood thinners.

• New or worsening joint swelling, redness, fever, or sudden loss of function needs medical evaluation.

• Supplements can interact with meds. Bring your list to your clinician before you add anything new.

Ready to feel a little better this month?

Book a therapeutic massage, acupuncture, or infrared sauna at Body Ache Escape. We’ll map a simple, personalized plan and adjust as your body changes. Tiny wins add up. Book online or call us! 614-604-6358

Primary sources we rely on

• American College of Rheumatology guideline for integrative therapies in RA care. Exercise is strongly recommended. PMC

• EULAR non-pharmacologic recommendations for hip and knee OA. Emphasis on exercise and core rehab. Arthritis Research & Therapy

• Massage therapy trials and reviews for knee OA pain and function. PMC+1

• Cochrane review on acupuncture for osteoarthritis. Small improvements in pain and function. Cochrane

• Infrared sauna studies showing short-term relief without worsening disease activity. PubMed+1

• CDC physical activity guidance for adults, including those with arthritis. CDC