Bursitis: natural remedies and the evidence behind them

You want to ease the pain naturally, and targeted exercise is the best-evidenced drug-free route for hip-side (trochanteric) bursitis: a 2024 meta-analysis of randomized trials found progressive gluteal-strengthening programs modestly reduce pain and improve function, with benefits that hold up long-term.

Exercise therapy is recommended as first-line care for greater trochanteric pain syndrome, the hip condition often called trochanteric bursitis; gentle, graded strengthening around any affected joint can also support recovery once an acute flare settles.

Dose or use Build up gentle, progressive strengthening of the muscles around the affected joint, 3-4 sessions a week, ideally with a physical therapist's guidance. For hip-side pain, trials used gluteal-loading moves such as bridges and side-lying leg work, while avoiding positions that compress the sore spot (lying on the painful hip, crossing your legs).

Key study Systematic Review and Meta-Analysis (2024, PMID 38295551): Exercise compared to a control condition or other conservative treatment options in patients with Greater Trochanteric Pain Syndrome: a systematic review and meta-analysis of randomized controlled trials. Six RCTs (733 patients) found exercise slightly reduces long-term hip pain and disease severity and improves function versus control, with no serious adverse events, supporting a strong recommendation for exercise as first-line treatment.

You want to take the edge off the pain naturally. Willow bark contains salicin, which the body converts to a salicylic acid that eases pain and inflammation much like aspirin.

A centuries-old plant analgesic studied for osteoarthritis and back pain; a plausible oral option when you want gentle, natural pain relief.

Dose or use Standardized extract providing about 120-240 mg of salicin per day, taken with food.

Key study Studied for osteoarthritis and lower back pain relief; its specific effect on bursitis has not been confirmed in controlled trials.

You want to ease the pain naturally, and targeted exercise is the best-evidenced drug-free route for hip-side (trochanteric) bursitis: a 2024 meta-analysis of randomized trials found progressive gluteal-strengthening programs modestly reduce pain and improve function, with benefits that hold up long-term.

Exercise therapy is recommended as first-line care for greater trochanteric pain syndrome, the hip condition often called trochanteric bursitis; gentle, graded strengthening around any affected joint can also support recovery once an acute flare settles.

Dose or use Build up gentle, progressive strengthening of the muscles around the affected joint, 3-4 sessions a week, ideally with a physical therapist's guidance. For hip-side pain, trials used gluteal-loading moves such as bridges and side-lying leg work, while avoiding positions that compress the sore spot (lying on the painful hip, crossing your legs).

Key study Systematic Review and Meta-Analysis (2024, PMID 38295551): Exercise compared to a control condition or other conservative treatment options in patients with Greater Trochanteric Pain Syndrome: a systematic review and meta-analysis of randomized controlled trials. Six RCTs (733 patients) found exercise slightly reduces long-term hip pain and disease severity and improves function versus control, with no serious adverse events, supporting a strong recommendation for exercise as first-line treatment.

To calm inflammation from the inside, the EPA and DHA omega-3s in fish oil lower the body's inflammatory signaling, which can help with chronic or recurrent bursitis flares.

Omega-3 fatty acids have well-documented anti-inflammatory action and studied benefit for inflammatory arthritis; a sensible systemic support option.

Dose or use Commonly 1000-2000 mg of combined EPA/DHA per day, taken with food.

Key study Studied for reducing inflammation and rheumatoid arthritis symptoms; its specific effect on bursitis has not been confirmed in controlled trials.

You want to calm the inflammation behind the swelling. Boswellia's active boswellic acids work by damping the inflammatory pathways that keep a bursa irritated.

An Ayurvedic resin whose anti-inflammatory action is well studied for joint conditions like osteoarthritis; a sensible option when the goal is to quiet inflammation.

Dose or use Standardized extract, commonly 300-400 mg (with ~60-65% boswellic acids) two to three times daily with food.

Key study Used traditionally and studied for osteoarthritis and joint inflammation; its specific benefit for bursitis has not been confirmed in controlled trials.

Bursitis is localized soft-tissue swelling, and bromelain is a proteolytic (protein-digesting) enzyme traditionally used to ease bruising, swelling and soreness after injury.

A pineapple-stem enzyme used for post-injury swelling and inflammatory joint conditions; well matched to an inflamed, puffy bursa.

Dose or use Commonly 500 mg (roughly 1000-2000 GDU) taken between meals on an empty stomach for anti-inflammatory effect.

Key study Used for post-injury swelling and studied in inflammatory joint conditions; its specific benefit for bursitis has not been confirmed in controlled trials.

Since you want to settle the inflammation, curcumin is a systemic anti-inflammatory and antioxidant that targets the same swelling and irritation driving bursitis discomfort.

The main active in turmeric, long used for inflammation and studied for osteoarthritis; a mainstream natural choice for calming joint inflammation.

Dose or use Typically 500 mg one to two times daily; look for a formula with black pepper (piperine) or a bioavailable form, taken with food.

Key study Traditionally used and studied for inflammation and osteoarthritis; its specific effect on bursitis has not been confirmed in controlled trials.

To calm inflammation from the inside, the EPA and DHA omega-3s in fish oil lower the body's inflammatory signaling, which can help with chronic or recurrent bursitis flares.

Omega-3 fatty acids have well-documented anti-inflammatory action and studied benefit for inflammatory arthritis; a sensible systemic support option.

Dose or use Commonly 1000-2000 mg of combined EPA/DHA per day, taken with food.

Key study Studied for reducing inflammation and rheumatoid arthritis symptoms; its specific effect on bursitis has not been confirmed in controlled trials.

You're aiming to reduce inflammation, and MSM supplies biologically active sulfur with anti-inflammatory and antioxidant effects that support irritated joints and soft tissue.

A well-tolerated joint-support supplement with some evidence in osteoarthritis pain and inflammation; a reasonable adjunct when calming inflammation.

Dose or use Commonly 1000-3000 mg per day, often split into two doses with food.

Key study Some evidence supports MSM for osteoarthritis pain and inflammation; its specific effect on bursitis has not been confirmed in controlled trials.

You want to soothe the sore area directly. Arnica is applied over the skin and is traditionally used for bruising, swelling and soreness right at the tender spot over a superficial bursa like the elbow or knee.

A long-used topical herbal for bruises, sprains and muscle soreness; a hands-on option when a bursa sits close to the skin.

Dose or use Apply arnica gel or cream to the sore area two to three times daily; for external use only.

Key study Traditionally used topically for bruises, sprains and soreness; its specific benefit for bursitis has not been confirmed in controlled trials.

Since you'd like to soothe the spot directly, capsaicin cream works right where you rub it in, calming the pain nerves over an accessible bursa such as the elbow or knee.

A chili-pepper-derived topical analgesic studied for arthritis joint pain; it desensitizes local pain nerves for targeted relief.

Dose or use Apply a thin layer of 0.025-0.075% cream to the sore area up to three to four times daily; wash hands well after.

Key study Studied in clinical trials for osteoarthritis and rheumatoid arthritis joint pain; its specific effect on bursitis has not been confirmed in controlled trials.

You'd like to try acupressure. In Traditional Chinese Medicine, GB34 is the influential point for the sinews and is used especially for knee, hip and lower-back pain and stiffness, common bursitis sites.

A traditional TCM point long used for joint and muscle pain of the legs and hips; a hands-on, drug-free option to try alongside other care.

Dose or use Find the hollow just below and in front of the outer knee; press firmly with a thumb for 1-2 minutes, breathing slowly, once or twice a day.

Key study A traditional acupressure point used for knee, hip and lower-back joint pain; its specific benefit for bursitis has not been confirmed in controlled trials.

Since you want to try acupressure, LI11 sits at the elbow crease and is traditionally used for its anti-inflammatory effect and for joint pain in the arms and shoulders, fitting elbow and shoulder bursitis.

A well-known TCM point used to cool inflammation and relieve upper-limb joint pain; a simple, drug-free option to try at home.

Dose or use Bend the arm and find the outer end of the elbow crease; press firmly with the opposite thumb for 1-2 minutes, once or twice a day.

Key study A traditional acupressure point used for arm and shoulder joint pain and inflammation; its specific benefit for bursitis has not been confirmed in controlled trials.