How to manage arthritis pain naturally
If you are living with arthritis and looking for ways that you can manage your symptoms from home, we’ve gathered our best advice on lifestyle changes you can make to help you manage your condition.
If you are suffering from arthritis pain and looking for ways to manage symptoms without surgery, there are several things you can try at home.
We share five top tips to improve your health and quality of life, allowing you to live better with arthritis.
1. Keep active
Many people worry that exercise will encourage the symptoms of arthritis, however keeping active is actually one of the best ways to ease joint pain and stiffness. Regular exercise has been proven to strengthen the muscles that support our joints, which can significantly reduce symptoms of pain and stiffness and can reduce inflammation too.
It's also important to keep moving throughout the day. Staying in one position for too long can result in stiff or even painful joints. Try to stay active at regular intervals, even if it's just getting up to have a stretch.
Many people find swimming to be a great exercise for arthritis because your joints are supported by the water.
What is the best exercise for arthritis?
Everyone is different, and everyone's experience of arthritis is different, so there is no one-size-fits-all answer to this. Versus Arthritis recommends embracing a variety of activities that target four different areas of fitness: stretching, strengthening, cardiovascular and balance exercises.
You might find low-impact exercises the most helpful, especially at the start of your fitness journey. Walking is a great way to get started and requires no equipment (except comfy shoes!). Many people find swimming to be a great exercise for arthritis because your joints are supported by the water.
Yoga is another popular activity among people living with arthritis. In a recent survey on joint pain, 9% of our respondents said they practiced yoga to help their joint pain. And of these, a massive 74% said that it did improve their pain.
Before exercising with arthritis, it's best to talk to your GP or consultant. They can give you tailored advice to suit your individual needs. Alternatively, book an appointment with a physiotherapist, who will put together a bespoke exercise plan based on your individual symptoms and needs.
2. Get a good night's sleep
Research from The Arthritis Foundation shows that as many as 80% of people with arthritis have trouble sleeping.
Arthritis can be uncomfortable - often painful - and many people find that this can make it harder to sleep well. But not only can better sleep improve the symptoms of arthritis, poor sleep can actually make them worse.
Improving your sleep hygiene is a great way to encourage a restful night's sleep. This can be as simple as reducing your caffeine intake, avoiding electronic devices before bed, or sticking to a bedtime schedule.
A relaxing night time ritual, such as reading or meditation, can also help you wind down.
What is painsomnia?
The term 'painsomnia' was coined by members of the rheumatoid arthritis community, and was used originally by users of online support forums to describe insomnia (or poor sleeping habits) resulting from chronic pain.
Painsomnia is now used regularly to define the vicious cycle of chronic pain and disturbed sleep experienced by people in pain.
Our guide to coping with painsomnia discusses various methods of coping with the problem.
3. Look after your mental wellbeing
If you are living with arthritis, it can be easy to focus on the physical. But it's important to look after your mental health too.
Stress can have negative effects on our physical wellbeing, and studies suggest that it can even encourage the symptoms of arthritis.
Meditation and mindfulness can help to de-stress and improve your mood. You should also make sure to do things that make you happy. Keep up with your hobbies, visit loved ones, or even just take half an hour to relax.
4. Eat for health
There is no 'arthritis diet' as such, but rather the advice is to eat well. Try not to focus on eliminating certain foods. Instead, focus on what you do eat. A balanced diet covering all the main food groups will provide your body with all the nutrients it needs.
Foods including fruits and vegetables, nuts, olive oil and fatty fish have anti-inflammatory properties. Some studies indicate that these may help to ease arthritic symptoms such as joint swelling and pain.
Opt for a Mediterranean-style diet, which is rich in all these foods and thought to be one of the healthiest in the world.
5. Maintain a healthy weight
Did you know that losing even a small amount of weight can have a significant impact on your joint health?
For every pound you lose, up to four times that pressure is removed from your joints, which can help to reduce the swelling and pain associated with arthritis.
Your GP or consultant will be able to give you advice on managing your weight the right way for you.
What people find is that when their functional window is becoming narrower... that's the time to seek medical advice.
When is it time to seek help for arthritis?
Mr Faisal Hussain from The Priory Hospital shares his advice on when you should get help for your arthritis symptoms:
"This is all to do with functional windows.
"A functional window is what you are able to do comfortably. For some people this may be being able to get out to the shops or walking around the house. For others it will be playing a round of golf.
"What people find is that when their functional window is becoming narrower and it's not acceptable for them anymore, that's the time to seek medical advice. As a consultant I will then help them to work out how they can expand that functional window to a level that they are happy with."
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How do I book an appointment?
If you're concerned about symptoms you're experiencing or require further information on this subject, talk to a GP or see an expert consultant at your local Circle Hospital.