How to Reduce Joint Pain Naturally

reduce joint pain naturally

After being diagnosed with an autoimmune disease that causes persistent inflammation and pain in my muscles, tendons, and ligaments, I’ve been on a quest to figure out how to reduce my pain and move better without the use of drugs.

One of the most impactful discoveries I’ve made has been a training protocol called Muscle Activation Techniques (MAT).

MAT was developed by strength coach and biomechanics specialist Greg Roskopf (who has worked with a long list of professional athletes, including Bryson DeChambeau, Peyton Manning, DeMarcus Ware, and Odell Beckham Jr. It’s designed to re-establish the communication pathways between the nervous system and the muscular system in order to restore muscle contractile capabilities.

The result: increased strength, flexibility, mobility, and coordination, lower risk of injury, and less pain.

I’ve put together a list of exercises that use MAT and several other techniques to address some of the most common sources of pain (neck, back, shoulders, elbows, wrists, knees, hips, etc.).

I do some combination of these every day. I recommend starting with 1 or 2 and seeing how you feel after doing them daily for a couple weeks. There’s also a link below if you’d like to find a MAT specialist.

No matter how old or young, fit or sedentary you are, moving is the key to looking and feeling younger.

I guarantee these exercises will help you do just that.

My 10 Favorite Exercises for Reducing Aches and Pains

Exercise #1: Wrist Warm-up 

Areas Targeted: (Wrists and Elbows).

Notes: any time I lift weights, I always warm up my wrists and elbows with this routine.

Exercise #2: Face Pulls 

Areas Targeted: Neck, Back, Shoulders, Chest

Note: Face pulls and this exercise are amazing for improving your posture.

Exercise #3: 4 Point Hip Adduction

Areas Targeted: Glutes & Hips

Exercise #4: Lateral Hamstring Raise

Areas Targeted: Hamstrings & Hips

Exercise #5: Arm Circles

Areas Targeted: Shoulders

Exercise #6: Back Warm-up Routine

Areas Targeted: Back

Exercise #7: Side Lying Windmill

Areas Targeted: Back and Shoulders