Osteoarthritis is the most common type of arthritis – affecting over 32 million adults in the United States. Osteoarthritis occurs when the cartilage between your joints breaks down. It affects women more than men, and usually starts after the age of 50. Common symptoms of osteoarthritis include pain, stiffness or swelling in the joint, limited range of motion, muscle weakness around the joint, and joint instability. The discomfort caused by osteoarthritis can be frustrating, but there is plenty you can do to manage the pain and keep moving.
We are sharing helpful tips to relieve arthritis pain naturally in this blog. Read on to learn more.
7 Tips to Soothe Arthritis Pain Naturally
Medications like NSAIDs (nonsteroidal anti-inflammatory drugs) are typically used to treat arthritis pain. However, there are serious risks associated with long-term use of NSAIDs – leading many arthritis patients to search for natural remedies to relieve their pain. From eating a healthy diet and exercising daily to scheduling a massage – the strategies listed below can help reduce stress, lower inflammation, and improve the quality of life for arthritis patients. As always, check with doctor first before modifying or adding anything new to your treatment plan.
1. Control Your Weight
Not only can extra weight cause inflammation – something you want to avoid – it also puts additional stress and pressure on your joints. According to the Arthritis Foundation, losing one pound of weight eliminates four pounds of pressure on your joints. Your doctor or a dietician can help you develop a sensible plan to lose any additional weight you might be carrying.
2. Eat a Healthy Diet
While there isn’t a special diet for osteoarthritis, many doctors favor the Mediterranean diet for its ability to lower inflammation. Based on the eating patterns of countries located near the Mediterranean Sea like Greece, Italy and Spain, the Mediterranean diet features whole grains, plenty of fruits and vegetables, healthy fats, and lean proteins. Rich in inflammation-fighting omega-3 fatty acids, the Mediterranean diet has also shown promise in reducing the pain associated with arthritis.
3. Exercise Daily
“Use it or lose it,” is a phrase often associated with arthritis, and for good reason -- daily exercise is essential to managing osteoarthritis pain. It is normal to avoid exercise when your joints are hurting but keeping your body moving is important. Be sure to include exercises to strengthen the muscles around your joints, as well as range-of-motion and balance drills. Consider working with a physical therapist who can prescribe and modify exercises based on your condition. The Arthritis Foundation is also great resource if you are getting started exercising.
4. Hot and Cold Therapy
Arthritis sufferers have been using heat and cold to relieve arthritis pain for centuries. Not everyone responds to heat and cold therapy in the same way, so experiment to find what works best for you. A warm bath or a heating pad usually works best to relax sore and stiff joints, while a cold pack or a bag of ice wrapped in a towel can help reduce pain and swelling. Less is more – especially when it comes to cold therapy. Doctors recommend you limit cold treatments to no more than 20 minutes at a time to reduce the risk of injuring your skin.
5. Acupuncture
Rooted in Eastern medicine, acupuncture has been used for thousands of years to relieve pain naturally. Those who practice acupuncture believe that illness and pain are the result of blocked chi – your body’s energy source. Acupuncture seeks to eliminate the blockages and restore balance to the body’s energy flow by inserting thin needles at pre-determined points. There are mixed reviews on acupuncture’s ability to relieve arthritis pain, but the associated risks are low leading the Arthritis Foundation to recommend it as a conditional treatment. If you are interested in trying acupuncture, be sure to search for a licensed professional. The American Academy of Medical Acupuncture and the National Certification Commission for Acupuncture and Oriental Medicine are two websites worth visiting for more information.
6. Massage
Massage therapy can be a powerful addition to your arthritis treatment regime. Scheduling a weekly massage can offer arthritis suffers numerous benefits – from improved joint mobility to reduced swelling, pain, and stiffness. If possible, work with a massage therapist who is familiar with arthritis. The type of massage you receive matters too. There is evidence that medium-touch massage – instead of light-touch or deep tissue – is the most beneficial for relieving arthritis pain. Let your body be your guide, and be sure to speak up if something hurts.
7. Meditation
Mind-body practices like yoga, tai chi and mindfulness meditation can offer numerous health benefits, including relief from arthritis pain. Mindfulness meditation, which focuses being fully present, appears to be particularly effective in helping individuals cope with chronic pain, anxiety, and depression. A daily meditation practice may also be beneficial in combating arthritis pain. Developing a regular meditation practice doesn’t need to be complicated – setting aside 5 minutes each day to focus on your breathing is a great way to begin. If you need help getting started, there are numerous apps available, as well as guided meditations on YouTube.
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