According to the National Center for Health Statistics, 26% of Americans suffer from chronic pain – and more than half of those have some form of arthritis or related condition. While over-the-counter and prescription medications can be safe and effective if used properly, they all have their risks, and many of us would like to manage our arthritis pain without the use of pills or creams. Here are a few tips for managing arthritis pain without medication.
Stay Active!
Keep Your Joints Moving. If you sit at a desk all day, or on a couch all evening, take frequent breaks to stand up and walk around. Simple range-of-motion exercises and stretches throughout the day will go a long way toward maintaining joint function and reducing stiffness. Strengthening the muscles around your joints will help reduce stress on the joints themselves.
Exercise Regularly, But Don’t Overdo It: Don’t exercise through pain. High-impact activities like running and jumping may worsen joint health and increase your risk of injury, so be sure to check with your doctor or physical therapist before trying them. You may be better to stick with low-impact sports like swimming, water aerobics and cycling. Regular exercise also has the added benefit of improving your mood and reducing emotional stress!
Consider Some Lifestyle Changes
Lose Some Weight. This one’s easy to figure out: the more weight you’re carrying around, the more stress being put on your joints. This goes hand-in-hand with staying active and getting regular exercise - there’s no better way to combat joint pain!
Quit Smoking. According to Mayo Clinic, smoking causes stress on your body’s connective tissues, which can increase inflammation and exacerbate joint pain.
Heat and Cold Therapy
Heat: Applying warm compresses or taking warm baths can relax muscles and increase circulation.
Cold: Ice packs can reduce inflammation and numb the area to alleviate pain. Cold sensations travel along large nerve fibers, superseding pain sensations that travel along smaller fibers. Cold also reduces swelling and inflammation by constricting the blood vessels.
Dietary Adjustments
Anti-Inflammatory Diet: Incorporate foods rich in omega-3 fatty acids (like fish), antioxidants (like fruits and vegetables), and whole grains. Avoid processed foods, sugar, and excessive red meat.
Stay Hydrated: Drinking plenty of water helps maintain joint lubrication and overall health.
Practice Mind-Body Techniques
Relaxation Techniques: Yoga, tai chi, meditation, and deep breathing can help manage stress, which can worsen pain. The Arthritis Foundation also recommends alternative therapies like acupuncture and deep-tissue massage.
Cognitive Behavioral Therapy (CBT): This therapy helps change negative thought patterns that may contribute to pain perception.
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