How to Live with Arthritis

If you're frustrated by arthritis pain or are feeling anxious about an arthritis diagnosis, you might be wondering how you'll manage. It's important to work with your doctor on a treatment plan that works for you and helps you handle pain. There will be things you need to adjust, like your diet and activity levels, but that it is possible to live a comfortable life with arthritis. In addition to treating joint pain, remember to look after yourself and create a support network that can help you thrive.

Method 1
Method 1 of 3:

Managing Pain

  1. Talk with your doctor about taking acetaminophen, ibuprofen, or naproxen sodium according to the manufacturer's directions when you feel arthritis pain. [1] Use OTC pain relievers if you've overextended your joints, by exercising or getting active after a long rest, for instance. [2]
    • Your doctor might recommend spreading a medical cream that contains either, NSAIDs or capsaicin, a topical pain reliever, over your painful joints. Wash your hands before you apply it, and follow your doctor's dosing recommendations about how often to use the cream.
    • Don’t take aspirin along with NSAIDs, such as ibuprofen.
    • If you’re on NSAIDs, then have your CBC, electrolytes, LFTs, BUN, creatine, and stool guaiac checked every 3-6 months.
  2. Fill a basin with warm, not hot, water and submerge the aching joint. This works well if you're soaking your hand or foot, but you could also soak in a bathtub if your back or hips are aching. [3]
    • If you can, soak in a large whirlpool or heated pool so you can move your joints while you soak.
    • You can soak your joints as often as you like throughout the day.

    Tip: You can strengthen your bones and joints by adding Epsom salts to the water. Epsom salts contain magnesium, which helps your body absorb calcium more effectively.

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  3. Wrap the ice pack in a cloth or towel before putting it on the aching joint so you don't apply ice directly to your skin. If you prefer, try putting a heating pad on the joint instead. The heat can relax your muscles and relieve pain. [4]
    • Some people find relief by alternating between hot and cold. Experiment to find what feels best for you.
  4. Getting a massage is a great way to treat sore muscles, reduce pain, and improve your range of motion. [5] If you can't make it to a massage therapist or physical therapy clinic, learn a few strategies to give yourself a massage. This is especially helpful if you have arthritis in your wrists or feet. [6]
    • Keep in mind that you may need to get a massage once a week in order to feel the benefits.
  5. Practice meditation , yoga , or guided breathing to manage the pain. It's easy for people who don't have arthritis to tell you to just ignore the pain, but it's not that simple. Learn to manage chronic arthritis pain by relaxing and adjusting your breathing. Although more research is needed, meditation may relieve pain and feelings of depression. [7]
    • Try to focus on positive things and release tension while you meditate.
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Method 2
Method 2 of 3:

Staying Active

  1. Although some exercises, such as gymnastics or jogging, can strain your joints, light exercise is a great way to strengthen your joints and improve joint flexibility. [8] You could walk, do light aerobics, practice yoga, go swimming, or do tai chi. [9]

    Tip: To prevent damage or strain, warm up for at least 10 minutes before exercising.

  2. If you sit or stand in the same position for a long period of time, try to move about every 15 minutes. This will prevent joint pain and improve your range of motion. For example, if you're curled up on the couch watching a movie, just stand up and stretch your shoulders, arms, legs, and ankles. [11]
    • You should also take a stretching break whenever your joints feel tired or tight and you've been stationary for a while.
  3. If you're in the habit of slumping over or slouching, you may be putting unnecessary pressure on your joints. To protect your neck, back, hips, and knees, imagine your body forming a straight line from your ears to your heels when you stand. Draw your shoulders back to bring your chest forward. To sit: [12]
    • Place a cushion behind your lower back for support and sit with your knees at a 90-degree angle. Remember to straighten your back and pull your shoulders back.
  4. Recognize that pushing yourself too hard can make your arthritis pain flare up. Instead, plan for physical activity and build short break times into it so you can balance the activity. For example, if you're going to swimming class, rest up properly the night before and don't be afraid to take a break during or after the session. [13]
    • Remember to go easy on yourself. Give yourself extra time to get places or accomplish things and realize that it's alright to stop and take a break.
  5. Try to lose weight if you're overweight. Carrying extra weight will put more stress on your joints and increase inflammation which can be painful. [14] Consider working with your doctor to come up with a personalized diet and exercise plan to lose weight. [15]
    • You might notice that losing a few pounds will reduce pressure on your joints that causes swelling.
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Method 3
Method 3 of 3:

Caring for Yourself

  1. Depending on your arthritis diagnosis, your doctor will create a personalized treatment plan that might include prescription medication, natural supplements, exercises, or joint surgery. [16] If you're prescribed medication, it's important to take it as prescribed even if you're not feeling pain at the time. [17]
  2. Research shows that cutting back on processed foods which cause inflammation, white pasta, rice, and bread, for instance, and eating a Mediterranean-style anti-inflammatory diet can relieve arthritis. [19] To get the health benefits of this diet, start eating: [20]
    • Fatty fish: salmon, tuna, sardines
    • Colorful vegetables: spinach, kale, broccoli, onions, eggplant, tomatoes, peppers
    • Bright fruits: blueberries, cherries, blackberries, strawberries
    • Nuts and seeds: walnuts, pine nuts, pistachios, almonds
    • Beans and legumes: pinto, kidney, garbanzo
    • Olive oil
    • Whole grains: oats, brown rice, quinoa

    Inflammatory Foods to Limit:
    Sugar and aspartame
    Salt
    Saturated fat: cheese, red meat, full-fat dairy
    Trans fats: processed foods
    Simple carbohydrates: white bread, white rice, cereal, pasta
    Alcohol

  3. [21] Since research is constantly changing, talk with your doctor about supplements they recommend to manage your arthritis. Recent studies have found that chondroitin sulfate and glucosamine are actually not effective in relieving pain or improving joint movement. You might ask your doctor about these promising supplements instead: [22]
    • S-adenosylmethionine (pain reliever with anti-inflammatory properties)
    • Capsaicin (pain reliever)
    • Tumeric and curcumin (relieves swelling and reduces joint pain)
    • Fish oil (Omega-3 fatty acids EPA and DHA for anti-inflammatory properties)
  4. You may find that simple tasks are challenging to do with your arthritis. Make these chores easier by using or installing adaptive aids. For example, use electric can openers, mixers, and slow cookers in the kitchen to cut down on manual movements. You could also use extendable dusters to clean your house so you don't have to bend over or reach awkward spaces. [23]
    • Try out products that are designed to clean without the need for scrubbing, such as automatic toilet bowl cleaners or shower sprays.
  5. Ask for help if you're feeling overwhelmed. It's natural that you'll sometimes feel depressed or frustrated about living with arthritis. Don't forget to reach out to your friends and family if you need a bit of assistance or someone to talk to. For example, if you struggle to carry your laundry and sort it into the machines, ask a friend to come over and help you. [24]
    • Check your community for a local arthritis support group since they have been reported to decrease pain and improve your quality of life. You can meet up with other people who are dealing with arthritis and talk about your challenges together.
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Expert Q&A

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  • Question
    How can you stay active with arthritis?
    Zheni Stavre, MD
    Board Certified Rheumatologist
    Dr. Zheni Stavre is a board-certified Rheumatologist based in Worcester, Massachusetts. With over a decade of experience, Dr. Stavre specializes in Rheumatoid Arthritis, Spondyloarthritis/Psoriatic Arthritis, Osteoarthritis, and Gout. She holds a BS in Chemistry from Yale University and an MD in Internal Medicine and Rheumatology from The University of Massachusetts Medical School. Dr. Stavre is also an Assistant Professor at the University of Massachusetts Medical School.
    Zheni Stavre, MD
    Board Certified Rheumatologist
    Expert Answer
    Try to do range of motion stretches every day and do strengthening exercises, such as weight lifting, 3 times a week.
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      Tips

      • If you rely on OTC pain medications every day, talk with your doctor about other treatment options. You might need prescription medication or surgery to become comfortable.
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      • Reach out to a friend or counselor if you're feeling depressed. People with arthritis commonly develop depression and you might need specialized therapy to cope with the pain of arthritis.
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      References

      1. ↑ Zheni Stavre, MD. Board Certified Rheumatologist. Expert Interview. 3 February 2021.
      2. ↑ https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440
      3. ↑ https://www.arthritis.org/living-with-arthritis/pain-management/tips/warm-water-therapy.php
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2920200/
      5. ↑ Zheni Stavre, MD. Board Certified Rheumatologist. Expert Interview. 3 February 2021.
      6. ↑ https://www.ncbi.nlm.nih.gov/pubmed/30543021
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368208/
      8. ↑ Siddharth Tambar, MD. Board Certified Rheumatologist. Expert Interview. 25 August 2020.
      9. ↑ https://www.arthritis.org/living-with-arthritis/pain-management/chronic-pain/chronic-pain.php
      1. ↑ Zheni Stavre, MD. Board Certified Rheumatologist. Expert Interview. 3 February 2021.
      2. ↑ https://www.nhs.uk/conditions/osteoarthritis/
      3. ↑ http://www.orthop.washington.edu/patient-care/articles/arthritis/frequently-asked-questions-about-living-with-arthritis.html
      4. ↑ https://www.arthritis.org/living-with-arthritis/pain-management/fatigue/rest-flare-symptom-management.php
      5. ↑ Siddharth Tambar, MD. Board Certified Rheumatologist. Expert Interview. 25 August 2020.
      6. ↑ https://www.arthritis.org/living-with-arthritis/pain-management/chronic-pain/chronic-pain.php
      7. ↑ Siddharth Tambar, MD. Board Certified Rheumatologist. Expert Interview. 25 August 2020.
      8. ↑ https://www.arthritis.org/living-with-arthritis/treatments/plan/continue-medication-plan.php
      9. ↑ Siddharth Tambar, MD. Board Certified Rheumatologist. Expert Interview. 25 August 2020.
      10. ↑ Siddharth Tambar, MD. Board Certified Rheumatologist. Expert Interview. 25 August 2020.
      11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115848/
      12. ↑ Siddharth Tambar, MD. Board Certified Rheumatologist. Expert Interview. 25 August 2020.
      13. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241539/
      14. ↑ https://www.universityhealthsystem.com/services/pain-management/treating-arthritis
      15. ↑ http://www.orthop.washington.edu/patient-care/articles/arthritis/frequently-asked-questions-about-living-with-arthritis.html

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