Joint pain is a common problem that can make everyday activities difficult and uncomfortable. Many people look for ways to feel better without always needing to go to the doctor or take strong medications. There are several things you can do at home that have been studied and shown to help reduce joint pain, especially if it is caused by arthritis or similar conditions. These methods are supported by research and can be used safely by most people, but it is always a good idea to talk to your doctor before starting any new routine, especially if you have other health problems.
One of the most effective ways to relieve joint pain at home is through regular exercise. Studies have found that people with knee osteoarthritis and meniscal tears who do home exercises report a lot less pain and better movement [3]. The exercises used in these studies were simple stretches and strengthening moves for the legs, done for about 25 minutes four times a week. Participants were given videos and pamphlets to help them do the exercises correctly at home. The results showed that everyone who did the exercises felt better, and those who also saw a physical therapist had a little extra improvement, but the home exercises alone were still very helpful [5]. This means that even if you cannot go to a clinic, doing the right exercises at home can make a real difference.
Another way to help with joint pain is to try Tai Chi. Tai Chi is a gentle form of exercise that involves slow, flowing movements and deep breathing. Research has shown that Tai Chi can reduce pain and improve function in people with osteoarthritis, sometimes even more than some medicines [1]. A recent study found that online Tai Chi programs are also effective, so you do not need to go to a class to get the benefits [13]. The movements in Tai Chi are easy to learn and can be done at home, making it a good option for people who want a low-impact way to relieve joint pain.
Diet is another important factor in managing joint pain. Some foods can make inflammation worse, while others can help reduce it. The Mediterranean diet, which includes lots of fruits, vegetables, whole grains, fish, and healthy fats, has been linked to lower levels of inflammation and less severe arthritis symptoms [1]. Scientists have developed a scoring system called the Dietary Inflammatory Index (DII) to measure how much a diet might increase or decrease inflammation in the body. Diets with lower DII scores, meaning they are more anti-inflammatory, are better for people with joint pain [1]. Eating more foods like olive oil, nuts, berries, and fatty fish, and less processed food and red meat, can help your joints feel better.
Supplements can also play a role in relieving joint pain. Curcumin, which comes from the turmeric plant, has been studied a lot for its anti-inflammatory and pain-relieving effects in osteoarthritis [1]. Research shows that curcumin can reduce pain and improve function, and it is generally safe to use. Other supplements like glucosamine and probiotics may also help, but the evidence is not as strong for these [1]. If you want to try supplements, it is best to choose ones that have been tested in studies and to talk to your doctor first, especially if you are taking other medications.
Weight loss is another important step for people with joint pain, especially in the knees. Extra weight puts more pressure on the joints, which can make pain worse. Losing even a small amount of weight can help reduce pain and improve movement. Some new research has shown that weight loss drugs can be helpful for people with arthritis who are struggling to lose weight through diet and exercise alone [9]. If you are having trouble losing weight, it is worth talking to your doctor about the best options for you.
Changing the way you walk can also help relieve knee pain. Studies have found that making small adjustments to your walking pattern can reduce stress on the knee joint and lessen pain [9]. This might involve taking shorter steps, keeping your knees slightly bent, or avoiding certain movements that hurt. A physical therapist can help you learn how to walk in a way that is easier on your joints, but even small changes on your own can make a difference.
Using a device called TENS (transcutaneous electrical nerve stimulation) at home may also help with joint pain. TENS sends small electrical pulses through the skin to the nerves, which can block pain signals and make you feel better. Research has shown that combining TENS with exercise therapy can be more effective than exercise alone for people with mild joint problems [7]. TENS units are available for home use, but it is important to follow the instructions carefully and talk to your doctor before using one.
Rest and pacing yourself are also important. It is good to stay active, but you should also listen to your body and take breaks when you need to. Overdoing it can make joint pain worse, so try to find a balance between activity and rest. Using ice or heat on painful joints can also help. Ice can reduce swelling and numb pain, while heat can relax muscles and improve blood flow. You can try both to see which works better for you.
Finally, staying positive and managing stress can make a big difference. Chronic pain can be hard on your mood, and stress can make pain feel worse. Finding ways to relax, such as deep breathing, meditation, or gentle yoga, can help you feel better both physically and mentally. Support from friends, family, or online groups can also be very helpful.
All of these methods have been studied and shown to help people with joint pain at home. They are not a cure, but they can make a big difference in how you feel every day. The most important thing is to find what works best for you and to keep trying different things until you find relief.
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC12618219/
[3] https://www.massgeneralbrigham.org/en/about/newsroom/press-releases/home-exercise-improves-knee-pain
[5] https://medicine.buffalo.edu/news_and_events/news/2025/10/nejm-physical-therapy-knee-bisson-24175.html
[7] https://www.nature.com/articles/s41598-025-23670-z
[9] https://www.webmd.com/pain-management/knee-pain/news/20251119/science-reveals-3-new-ways-relieve-arthritis-knee-pain
[13] https://pursuit.unimelb.edu.au/articles/Online-Tai-Chi-is-helping-people-with-chronic-knee-pain
