How to Find Arthritis Pain Relief

Living with arthritis can be a major pain—literally. But don’t let it get you down. There are plenty of ways to help treat arthritis pain, from maintaining a healthy weight to embracing holistic therapy methods. Simple lifestyle changes can make a big difference. Get started with these strategies.

Find Your Healthy Weight

Being a healthy weight is important for everyone, but especially for those suffering from joint pain.¹ Excess weight places increased stress on your whole body, especially your joints.² But here’s the good news—losing even just a few pounds can help you reduce pressure on your ankles, knees, and hips.³ For your best odds of long-term weight loss success, take off the pounds slowly using a healthy eating plan and regularly engaging in physical activity.

Eat a Nutritious Diet

It goes without saying that the better you eat, the closer to a healthy weight you’ll likely be. But for those dealing with arthritis pain, it’s not just about your weight—it’s also about what types of food you put in your body. A donut or a piece of pizza might be more tempting than a salad or a bowl of veggies, but it’s important to keep an eye on what we put in our bodies. Processed sugar and saturated fats can raise levels of inflammation in your body.⁴ On the flipside, the nutrients in some foods have anti-inflammatory properties that may help reduce arthritis pain.⁵ Foods that reflect the principles of a Mediterranean diet might help ease your arthritis symptoms.⁶ These foods, such as fish, olive oil, fruit, nuts, and leafy greens, fill your body with nutrients to fight inflammation.⁷ Make sure you work with your doctor to make dietary changes that are right for you based on your health history.

Get Active

When you’re experiencing pain, physical activity is probably the last thing you feel like doing. But exercising is one of the best ways you can decrease arthritis pain. It reduces joint stiffness, improves your range of motion, and builds muscle strength, which helps offload some pressure on your joints. The weaker your muscles are, the more work your joints have to do to support and stabilize your body.⁸

Low-impact exercises like walking, biking, gentle yoga, swimming, and even light weight training are all good options.⁹ But be cautious—certain types of exercise that involve high-impact activities can lead to pounding or twisting of your joints over time, raising your risk of injury.¹⁰ Work with a doctor or physical therapist to find out which exercises are right for you.

Explore Holistic Methods

While there is conflicting scientific evidence about whether or not holistic approaches to pain relief really work,¹¹ many people suffering from joint pain have found these methods help provide relief. The fluid, stretching motions of tai chi or yoga may improve joint flexibility and range of motion, while the gentle stroking and kneading of massage can improve blood flow to affected joints, providing temporary relief.¹²

Consider Medication

In addition to lifestyle modifications, prescription and over-the-counter medications can help reduce pain. Talk to your doctor about the right arthritis treatment for you.