Health Wellness

Relieve osteoporosis pain with these natural remedies

Osteoporosis affects bone health. If you have the condition, you are at high risk of fractures, even while doing normal activities like walking or standing. Osteoporosis also causes painful symptoms, which you can relieve naturally with treatments like acupressure or by taking supplements. (h/t to

Vitamin D for muscle spasms and bone pain

Keep your bones healthy by incorporating certain nutrients into your diet, particularly calcium and vitamin D.

You need calcium to keep your bones strong, while vitamin D is essential for calcium absorption. Other nutrients, like magnesium, protein, vitamin K and zinc also promote bone health.

Taking at least 1,000 International Units (IU) of vitamin D3 daily can help improve your condition within one to two weeks.

Don’t take megadoses of vitamin D, which is about 50,000 IU or more. Excessive vitamin D may result in bone pain.

CBD oil for bone pain

Cannabidiol (CBD), which is extracted from marijuana, helps ease different kinds of pain.

Even the mere expectation that CBD can help minimize pain can help set up a placebo effect that works for you, all with little to no side effects compared to medication.

Lavender oil for pain relief

The scent of lavender oil helps reduce pain perception.

Pour hot water in a bowl, then add lavender essential oil. Gently sniff the steam from the scented bowl.

Don’t take lavender oil orally or apply it directly to your skin. (Related: 9 Natural ways to prevent osteoporosis.)

Moist heat to relieve bone pain

Use a heating pad or a hot water bottle to ease bone pain.

Most heating pads automatically turn off after you use them for a couple of hours. Don’t use heating pads longer than the recommended usage time to avoid burns.

Have an Epsom salt soak to relieve bone and muscle pain

Epsom salt is a magnesium compound.

Add two cups (about 250 g) of Epsom salts to a warm bath and soak for 30 minutes to minimize bone pain for several hours.

Vibration platforms to relieve hip and lower back pain

Increased circulation to the hip and lower back can help remove inflammatory proteins and lessen pain.

Some chiropractors, physical therapists and gyms have vibration platforms that gently stimulate circulation in the lower body as you stand on them.

Tai chi and qigong for pain relief

If you can’t do the flowing motions of tai chi on one foot, try qigong instead.

Qigong (or chi kung), which translates to “breath work” or “energy work,” consists of a few minutes of gentle breathing that’s sometimes combined with movement.

Qigong aims to help relax your mind and mobilize the body’s energy. You can practice qigong while you’re standing, sitting or lying down.

Massages can help relieve osteoporosis pain

Chinese tuina massage, Japanese acupressure or a professional massage are natural remedies for bone pain.

However, massages aren’t recommended for patients with very fragile bones that can get fractured. Avoid rolfing and deep tissue massages if you have been diagnosed with osteoporosis.

Preventing osteoporosis

Many risk factors for osteoporosis are beyond your control, such as gender, age and having a family history of osteoporosis.

However, there are other factors that you can manage, like your diet and lifestyle habits. Below are some of the best ways to prevent osteoporosis:

  • Getting the recommended daily amount of calcium and vitamin D.
  • Doing weight-bearing exercises regularly.
  • Quitting smoking.

Exercises that boost bone health

Weight-bearing exercises may help strengthen your bones.

The weight-bearing exercises below are performed with either your feet or your arms fixed to the ground or another surface.

  1. Climbing stairs
  2. Resistance training, such as leg presses, pushups and squats
  3. Weight training with dumbbells, resistance bands and resistance exercise machines

Patients with osteoporosis can benefit from these exercises since they make your muscles push and pull against your bones. This action signals your body to form new bone tissue, which then helps boost bone strength.

Additionally, exercising has several positive effects on your weight and heart health. Physical activity also improves your balance and coordination, which can help you avoid falls.

Learn more about relieving osteoporosis pain with natural remedies like tai chi, massages or acupuncture at

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