If you’re one of the nearly 59 million Americans living with arthritis, you may be wondering what you can do to ease your daily aches and pains. The good news is that small lifestyle changes, paired with medical treatment, can make a big difference in managing arthritis pain.
Arthritis is a group of conditions that cause inflammation and swelling in the joints, the places where bones connect. Symptoms can range from mild discomfort to severe pain that disrupts everyday life. In fact, according to the Centers for Disease Control and Prevention (CDC), more than half of those diagnosed with arthritis experience activity limitations because of their symptoms.
While treatment options such as prescription medication, physical therapy, or joint replacement surgery may be recommended by your healthcare provider, there are also simple steps you can take each day to feel better.
Here are nine strategies to help manage arthritis pain and improve your quality of life.
1. Keep Moving
Exercise may not sound appealing when you’re in pain, but staying active can actually help reduce arthritis symptoms. Regular movement improves joint function, reduces stiffness, and can delay disability. Aim for 30 minutes of low-impact, joint-friendly exercise most days, such as walking, swimming, or yoga.
2. Practice Good Posture
Slouching puts extra stress on your spine, hips, and knees. By improving your posture, you can relieve pressure on your joints. If you need guidance, a physical therapist, occupational therapist, or trainer can show you simple corrections that protect your body.
3. Choose Anti-Inflammatory Foods
What you eat matters. Reduce processed foods high in sodium, sugar, and unhealthy fats. Instead, focus on an anti-inflammatory diet with foods like fatty fish, berries, citrus fruits, beans, nuts, seeds, olive oil, and vegetables such as tomatoes, potatoes, and eggplant.
4. Use Heat or Cold Therapy
Cold packs reduce swelling and numb sharp pain, making them helpful after activity or during flare-ups. Heat therapy, like warm baths or heating pads, improves circulation and relaxes stiff muscles. Alternate between the two depending on your symptoms.
5. Consider Orthotics
Orthotics aren’t just for older adults. Shoe inserts, braces, and compression sleeves can reduce stress on painful joints and improve mobility. A medical provider or physical therapist can recommend the right options for you.
6. Manage Stress
Stress can trigger inflammation, making arthritis symptoms worse. Build a routine that helps you unwind, such as meditation, deep breathing, journaling, hobbies, or spending time with friends. Exercise itself is also a proven stress reliever.
7. Explore Complementary Therapies
In addition to your provider’s recommended treatment, complementary therapies may help. Options like massage therapy, acupuncture, or talk therapy have been shown to reduce pain and improve coping.
8. Try Assistive Devices
Simple tools can make daily tasks easier and protect your joints. From jar openers to mobility aids, assistive devices reduce strain and help you maintain independence. Ask your provider which devices may be most helpful.
9. Listen to Your Body
Movement is important, but so is rest. Pay attention to your body’s signals. If an activity causes pain, take a break. Striking a balance between staying active and resting will help keep your joints healthy.
Finding Relief in West Tennessee
Arthritis can make everyday life challenging, but you don’t have to face it alone. At West Tennessee Healthcare, our orthopedic specialists can help you find the right solutions to manage your pain and improve your quality of life.
Experiencing joint pain that disrupts your day? Find an orthopedic provider near you and schedule an appointment today.
