The Dos and Don’ts of Pain Management

Arthritis affects millions of people worldwide—it’s the leading cause of joint pain and interrupted lifestyles, and can take many forms across various age groups. The fight may seem like an uphill battle, but there are several things you can do to better manage the discomfort.

1. Keep Your Joints Moving

One of the best things for aching joints is simple movement. You’ll want to be careful with your exercises, but gentle stretches work pain points and can reduce inflammation. Low-impact workouts like knee raises or ankle circles get the blood flowing without over-exertion.

2. Regular Exercise

Everyday exercise is just as important as stretching. Speak with your doctor about appropriate routines; the key is to maintain a regular workout schedule without overdoing it. The last thing you need is further pain or discomfort.

3. Keep a Balanced Diet

Healthy diets are a cornerstone of overall health and those fruits and veggies may be the key to pain relief. Studies show that nuts and seeds, oily fish like salmon, and omega-3 fatty acids help alleviate arthritis pain. Don’t forget about leafy greens like broccoli or spinach either!

4. Hot and Cold Therapy

Doctors often recommend hot and cold therapy for joint pain, so you can always speak with your physician about whether it’s the right path. Patients are usually required to alternate between heating pads for 20-30 minutes and cold packs for 10-20 minutes. You can also take hot baths or use paraffin wax.

5. Practice Yoga

Yoga is a terrific low-impact exercise nearly anyone can enjoy. It’s especially beneficial for arthritic joints as it keeps them moving without high intensity. Routines can vary, but chair yoga poses and breathing exercises can significantly reduce pain. Consistent routines can also boost mobility and flexibility.

6. Reduce Alcohol Use

It’s always best to speak with your doctor about alcohol consumption—inflamed joints or gout sufferers may experience exacerbated symptoms with too much of it. While a glass or two likely isn’t the end of the world, it’s best not to play with fire; curb your consumption to avoid any problems.

7. Indulge in a Massage

Massages are relaxing enough, but they can be a downright godsend for arthritic joints. Massage therapy often reduces swelling and pain, whether done at home or by a paid professional. While self-massages offer immediate relief, therapy like Swedish or hot stone massages can have lasting impacts.

8. Consider a Brace

Your doctor may recommend a brace for low to moderate joint pain. They won’t eradicate symptoms but they’ll help with tenderness, swelling, and instability. It’s always worth talking to your doctor about whether they’re right for you—some patients swear by it but others may not find them very useful.

9. Try to Quit Smoking

Smoking wreaks havoc on our bodies, least of all our joints, and studies show that smokers carry a greater risk of rheumatoid arthritis and osteoarthritis. Though it’s easier said than done, it might be time to kick the habit and give your joints some much-needed relief.

10. Make Some Decor Changes

Better lighting and secured area rugs may provide that protective boost you need; you shouldn’t have to worry about tripping over loose fabric or falling down the stairs. Bars in the bathroom may also alleviate stress, allowing you to move without aggravating your joints.

Of course, arthritis management is more than at-home remedies—knowing what not to do is just as important.

1. Don’t Stop Moving

Sometimes it feels like the only way to get relief is to by staying stagnant. However, immobility often worsens symptoms. Frequent low-impact movement works your joints and betters movement, which soothes pain in the long run.

2. Try Not to Overdo It

On the other hand, don’t overdo it on housework or your exercises. It’s a fine between too much and not enough, so speak with your doctor about which routine is best for you. While gentle movements are good, excessive workouts worsen inflammation.

3. Don’t Neglect Sleep

You’ve heard it before but we’ll say it again—sleep is crucial for overall health! Not only does it better cognitive function and improve our mood, it also plays an important role in long-term pain management. Try to get better sleep by avoiding your phone at least an hour before bed, keeping a sleep journal, and using proper pillow support.

4. Stop Avoiding the Doctor

No one likes going to the doctor, especially when we anticipate bad news, but your physician is there to help you navigate arthritic pain. Speak with them about which medications and exercises work best. They’ll also monitor your symptoms and adjust any plans accordingly.

5. Ditch Negativity

Positivity plays a part in pain management. Try not to catastrophize joint pain or fall into negative pits. When you focus on worst-case scenarios, you actually run the risk of exacerbating your symptoms. Instead, take a moment to gently massage your joints or keep distracted with something you enjoy.

6. Learn to Live Without Certain Food

We hate to say it, but arthritis means a diet change—and that probably includes your favorite foods. Too much red meat, dairy, or fried foods already do enough damage without joint pain thrown in the mix. While you likely won’t have to quit them cold turkey, you’ll undoubtedly have to cut your intake.

7. Invest in OTC Medication

Not everyone jumps at the chance to use OTC medications; some people rely on natural remedies or choose to exhaust options elsewhere. However, don’t turn your back completely. If the pain becomes unbearable, talk with your doctor about OTC meds to see what they can prescribe.

8. Don’t Jump to Rigorous Exercise

Though simple exercises can alleviate symptoms, rigorous workouts like running or tennis can actually make things worse. Your ideal routine should have full range of motion without too much repetition or standing. Physiotherapists can always help you build the best routine.

9. Remember Your Posture

Our posture takes a big hit—and those curved backs don’t do us any favors. Pay attention to yours throughout the day. Proper posture is more than sitting at a desk, it’s about the right range of motion as you walk or even bend down.

10. Don’t Give Up on Yourself

Chronic pain impacts everything from your livelihood to your mood. It’s natural to feel frustrated, but it’s difficult asking for help. Try to keep the door open for group therapy or one-on-one sessions if you find the pain or stress slipping out of control. Your mental health deserves as much care as your body.