7 Easy Ways to Relieve Arthritis Pain
With 15% of the population in Australia suffering from arthritis, it’s no wonder this condition is the leading cause of chronic pain.
Arthritis is a common condition mainly amongst elderly Australians and is a major cause of pain and disability.
The word arthritis describes different inflammatory conditions that affect the bones, joints and muscles. These inflammatory conditions cause pain, stiffness and swelling in the affected joints.
Do you need relief from osteoarthritis, rheumatoid arthritis, juvenile arthritis and gout?
Arthritis pain can restrict your movements and the ability to enjoy life to the fullest, but it doesn’t have to be this way.
The good news is there are many different ways to relieve pain.
Let’s look at some ways to help relieve arthritis pain.
1. Get moving
Being physically active when suffering from arthritis can reduce pain and improve function by about 40%, which is more reason to get up and get moving.
Engaging in low-impact exercise can help improve joint function, mobility, flexibility, stronger muscles, balance and feeling better mentally.
Some of these exercises could include:
Swimming
Bike riding
Walking
Resistance training
Yoga
Remember, it is always advisable to speak to your healthcare professional before starting a new exercise program.
Using heat and cold therapy provides relief for arthritis
2. Use heat & cold therapy
Hot and cold therapy can soothe aching and stiff joints and increase mobility and is one of the oldest forms of complementary medicine.
Many arthritis patients use this type of therapy as part of their treatment plan as it can provide symptomatic relief.
Both heat and cold therapy reduce inflammation and ease pain and stiffness around the joints. However, you can achieve different results from both.
Heat therapy
Heat therapy works by expanding blood vessels which increases circulation to the area the heat is applied.
Reduce pain
Decreased muscle spasms
Improved circulation
Increase muscle flexibility
Increase range of motion
Cold therapy
Cold therapy works by constricting the blood vessels in the muscles, which decreases blow flow to the joint area where the cold is applied.
Reduce swelling
Reduce pain
Decrease muscle spasms
3. Have a massage
When we are feeling sore, it can be hard to imagine massage being an effective way to relieve arthritis pain.
However, massage can help to relieve pain and reduce muscle stiffness as it improves circulation and reduces inflammation.
Massage can also increase the range of motion in the surrounding muscles and reduce swelling and activate muscles.
Be sure to see a professional who specialises in massage for arthritis, as different forms of arthritis can require different treatments.
4. Give acupuncture a go
Acupuncture is one of the most popular alternative treatments for arthritis.
Studies have found that acupuncture is effective by producing an anti-inflammatory effect which improves blood flow and relaxes muscle tone.
A professional acupuncturist will listen to your concerns and discuss a treatment plan for you.
5. Manage your weight
Carrying extra body weight increases the stress on your joints, especially the knees, hips and back.
Even just the smallest amount of weight loss is beneficial in reducing the amount of pain and inflammation caused by arthritis.
Managing your weight can help by:
Reduces pressure on your joints
Lowers risk of heart disease and stroke
Decreases pain
Improving mobility
Adjusting your diet with healthy greens and nuts is recommended
6. Adjusting your diet
When you suffer from arthritis, adjusting your diet by reducing inflammation-causing foods can improve your health and be beneficial.
Some triggers for inflammation are:
Sugar
Red and processed meat
Trans fats
Dairy products
Whilst some foods trigger inflammation; some foods also reduce it. These could include:
Tomatoes
Healthy fats like olive oil and avocado oil
Green leafy vegetables
Nuts
Fatty fish
Spices such as turmeric
7. Practice meditation
It has been shown that regularly practising meditation can help with the pain of arthritis and stress by reducing pain-related activity in the brain.
There are several meditation apps you can download on your phone, such as:
Calm
Headspace
Insight Timer
Smiling Mind
YouTube also has an assortment of different meditation videos that may be helpful.
Mindfulness is one of the most effective forms of meditation for arthritis. This style of meditation allows you to be present and acknowledge how you are feeling. The process is to accept how you are feeling and let it go. When we negatively label how we feel, it worsen the pain.
It is recommended that you consult with your health practitioner if your symptoms are ongoing to ensure you get a proper diagnosis and discuss treatment options.