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Whether you suffer from discomfort relating to arthritis or just sore muscles post-workout, experiencing muscle and joint pain can not only be irritating, but can keep you from going about your daily life.

If you find that your run-of-the-mill pain relievers just aren’t cutting it or perhaps you’d like to step away from those and go the natural route, there are plenty of natural remedies that can help to decrease any discomfort you may be feeling.

Below are some of the ways you can find natural pain relief, try one or even a few to see what works best for you!

1. Practice Sleep Hygiene

According to new research published in the Journal of Neuroscience, sleep loss can actually amplify the pain-sensing regions in the brain. By getting good, quality sleep (7-9 hours each night,) your body will be able to promote healing and manage pain. Practicing sleep habits such as not eating heavy foods before bed, switching off electronics, going to bed at the same time each night and establishing a night time routine overall, can help you to get the rest you need so your body can work on keeping you pain-free.

2. Get Moving

Exercising or doing any other type of movements while in pain might not sound like the ideal remedy but your inactivity can actually increase your pain. By engaging in physical activities, such as stretching, walking or even pool exercise, your body will begin to produce endorphins which act as a natural pain reliever. Exercising can also help to strengthen muscles that support joints while stretching can help maintain range of motion and mobility! If you’re not sure what types of exercises or stretches are appropriate for you, reach out to your physical therapist or doctor.

3. Eat Foods Rich In Fiber

An imbalance of microbes in your body can cause body-wide inflammation as well as inflammatory arthritic diseases- this is why it’s important you eat plenty of fiber! By consuming foods high in fiber, you’re able to produce loads of short-chain fatty acids, which help promote a healthy balance of microbes in the digestive tract. Foods high in fiber include: bananas, apples, strawberries, brussels sprouts, carrots, beets, lentils, chickpeas and chia seeds!

4. Heat Therapy

Helping to increase blood flow to achy muscles and joints, applying heat is one of the best and most relaxing ways to ease your discomfort. Different forms of heat therapy include using a hot water bottle, heating pad as well as a gel-filled pad that can easily be heated in the microwave. For a more calming effect, try warming up your joints with a hot bath- by throwing in a CBD Bath Bomb, you’ll not only be able to soothe your discomfort, but you’ll be able to unwind and de-stress which can help reduce inflammation in the body as well.

5. Meditation

Incorporating meditation or other relaxation techniques into your daily routine can help you reduce your muscle and joint pain by reducing stress. Stress causes inflammation in the body which is why it’s important to focus on keeping your stress levels low that way pain levels can also decrease. The best times to meditate are as soon as you wake up and right before you go to bed. To help guide you into forming the habit of meditating, try apps such as Headspace, Calm or The Mindfulness app.

6. Cool Down

If you have arthritis, then you’re dealing with painful joint inflammation. Find natural pain relief by applying a cold compress to the skin over the affected joint- this can also help to slow nerve impulses, which interrupt pain signals. For this you can use a frozen towel, a plastic baggie with ice, a reusable cold pack or instant ice packs.

7. Turmeric

Curcumin, the active compound found in turmeric, has excellent anti-inflammatory and antioxidant properties that can help aid in recovery. There are a variety of ways you can include turmeric into your diet- you can toss it with roasted vegetables, use it in soups as well as in your tea. You can also get your daily dosage of turmeric by taking a supplement- Relief CBD Capsules not only contain turmeric curcumin, but also black pepper extract which helps to enhance the absorption of turmeric.

8. Ginger

Ginger also has great anti-inflammatory properties to help relieve muscle pain. It can easily be incorporated into smoothies, teas and can even help spice up your favorite dishes such as stir-fry! Consuming ginger regularly can not only alleviate discomfort but it also helps in preventing side effects you may experience with conventional painkillers such as nausea and headaches.

9. Treat Yourself To A Massage

Besides for being incredibly calming, a massage aims to alleviate pain by increasing healing and disturbing the pain signals sent to the brain. During a massage, the skin and fingers create friction which helps to increase blood flow-this blood flow then allows for oxygen and nutrients to be carried within it, which are essential for the repair of damaged muscle fibers. Massages also stimulate the production of endorphins, serotonin and dopamine a.k.a. feel good hormones that increase mental relaxation thus reducing stress!

10. Apple Cider Vinegar

Apple cider vinegar has great anti-inflammatory properties that are helpful with alleviating pain. The most common way to use ACV is by drinking it, while others have found that applying it topically with a cotton ball on the area of the sore muscle or joint can also help to reduce discomfort. If you prefer a topical natural remedy but not a fan of the particular smell ACV has, then Rapid Relief Cream can be a better option- it contains 500mg of CBD isolate as well as soothing menthol that is fast-acting.

Now that you’ve familiarized yourself with these natural remedies for joint and muscle pain, choose what you think might be right for you and find your relief today!