Complementary therapies for arthritis: what the evidence says

Some complementary approaches, such as tai chi, yoga, mindfulness and massage, can help people with arthritis feel and move better alongside usual care. Others, including many supplements, have weak or mixed evidence. None should replace medicines prescribed for inflammatory arthritis. Check safety and interactions first, use regulated practitioners, and judge a therapy by whether it helps you do more.

Written by Louis Maxwell, First Contact Practitioner, HCPC PH128483. Updated 2026-09-25. Pending clinical review.

Complementary, not alternative

Complementary therapies are used alongside standard treatment. Alternative therapies are used instead of it. For osteoarthritis, trying a gentle complementary approach alongside exercise and pain relief is often reasonable. For inflammatory arthritis such as rheumatoid or psoriatic arthritis, replacing disease-modifying medicines with an alternative remedy can allow permanent joint damage, so please do not stop prescribed treatment without talking to your rheumatology team.

Many people try something complementary because they want more control, fewer tablets, or help with stress and sleep. Those are good reasons. The aim of this guide is to help you spend your time and money where it is most likely to help.

How to judge a therapy

A few questions cut through most marketing claims:

Has it been tested in fair trials in people with your type of arthritis, not just in a laboratory or in animals?
Are the claims modest and specific, or does it promise to cure arthritis or detox your joints?
Is the practitioner registered with a recognised regulator or professional body?
What does it cost over a full course, and is there a trial period?
Could it interact with your medicines or affect bleeding, the liver or blood sugar?
After a fair trial, can you do more, such as walk further, sleep better or use your hands more easily?

Movement-based approaches

Tai chi, yoga, Pilates and water-based exercise are among the best-supported options because they combine gentle strengthening, balance and relaxation. They count as exercise, which is a core treatment for osteoarthritis and helps people with inflammatory arthritis too. Classes adapted for arthritis or for older adults are widely available, and many sessions can be done seated.

Hands-on therapies

Massage can ease muscle tension and help some people relax and sleep, although effects on joint pain tend to be short-lived. Avoid firm pressure over a hot, swollen joint during a flare.

Osteopaths and chiropractors use manipulation and mobilisation, mainly for back and neck pain. In the UK both professions are regulated by law, so check your practitioner is registered with the General Osteopathic Council or the General Chiropractic Council. High-velocity manipulation of the neck is not suitable for everyone, particularly people with inflammatory arthritis affecting the neck or with osteoporosis, so mention your diagnosis first.

Acupuncture and TENS

Acupuncture involves fine needles placed at specific points. Some people with back or knee pain find it helps for a while. NICE does not recommend acupuncture as a treatment for osteoarthritis, because trials have not shown a meaningful benefit over sham treatment. If you decide to try it, choose a practitioner registered with a recognised professional body and agree a limited number of sessions.

A TENS machine delivers mild electrical pulses through pads on the skin. It is cheap, drug-free and under your control, and some people find it takes the edge off pain. It is not suitable for everyone, for example if you have a pacemaker, so check first.

Supplements and herbal remedies

Supplements are the area where money is most easily wasted. Glucosamine and chondroitin have been studied a lot with mixed results, and NICE does not recommend glucosamine for osteoarthritis. Turmeric (curcumin) and fish oils have some encouraging small studies but are not a substitute for medical treatment. Vitamin D is worth checking if you rarely get outdoors, as low levels are common in the UK.

Natural does not mean harmless. Several herbal products can affect the liver, interact with methotrexate or blood thinners, or change how other medicines work. Supplements are also not regulated as strictly as medicines, so the dose and purity can vary. Tell your pharmacist and rheumatology team before starting anything new.

Mind-body approaches

Long-term pain affects mood, sleep and stress, and each of those can turn the volume of pain up. Mindfulness, relaxation training and cognitive behavioural therapy (CBT) do not fix joints, but they can change how much pain takes over your life. CBT-based support is available through NHS talking therapies services, and in England you can usually refer yourself.

Heat, cold and simple home remedies

Warmth, such as a warm bath, a heat pack or a hot water bottle wrapped in a cover, often eases stiffness. Cold packs wrapped in a towel can calm a hot, swollen joint. These are cheap, low-risk and easy to test. Protect your skin, limit each session to around the length recommended on the product, and avoid heat on numb skin.

Related guides

Last updated 2026-09-25. This is general information, not a substitute for personalised medical advice.

Frequently asked questions

Are complementary therapies available on the NHS?

Some movement-based options such as exercise classes, hydrotherapy and physiotherapy-led programmes are available on the NHS in many areas, and talking therapies are widely available. Most other complementary therapies are paid for privately, and availability varies by area.

Can I use complementary therapies instead of my arthritis medicines?

Not for inflammatory arthritis. Disease-modifying medicines protect your joints from damage that complementary therapies cannot prevent. Use complementary approaches alongside your treatment, and talk to your rheumatology team before changing anything.

Is glucosamine worth taking for osteoarthritis?

The evidence is mixed and NICE does not recommend glucosamine for osteoarthritis. Some people still choose to try it. If you do, tell your pharmacist, check it will not interact with your medicines, and stop if you notice no benefit after a fair trial.

How do I find a safe practitioner?

Check registration: osteopaths and chiropractors must be registered with their statutory regulators, and other therapists should belong to a recognised professional body. Tell them your diagnosis and medicines, and ask about costs and the expected number of sessions up front.

Do copper bracelets or magnets help arthritis?

Trials have not shown copper or magnetic bracelets to be better than dummy bracelets for arthritis pain. They are unlikely to cause harm, but it is worth putting your money towards approaches with better evidence.

How long should I try a therapy before deciding?

Agree a sensible trial in advance, for example a set number of sessions or a few weeks of a supplement, and note how your pain and daily activities change. If you cannot see a clear benefit by the end, it is reasonable to stop.