Managing arthritis is not easy. The pain is real and there is no single treatment that guarantees consistent and complete relief from pain. It is all about pain management and you will probably require a combination of methods for tackling arthritis. There are several medications that can provide you with temporary relief, but it is crucial to work on your condition and gradually overcome it. Here are some simple techniques to manage your joint pain.
1. Take Care of your Body
Taking care of your body is the first step towards tackling arthritis. For starters, you should work on improving your body posture. Good body posture can help prevent future arthritis pain. Slouching in a desk chair can cause back pain, as can jutting the abdomen forward. It is recommended to consult a physiotherapist as he/she can observe the way you sit, walk, and stand, and thus, can teach you how to adjust your posture. Moreover, eat well, eat as healthy as possible. A healthy diet will provide your body with all the necessary nutrients. And the most important, take regular breaks. Balance your activities with periods of rest, as it can help you reduce the stress on your joints and thus, reduce inflammation.
2. Add Anti-Inflammatory Foods to your Diet
Follow a diet plan that emphasizes more on natural protein like fish, olive oil, vegetables, etc. Gelatin, on the other hand, has gained notoriety for easing the symptoms of joint pain and arthritis. Moreover, certain types of fish are filled with inflammation-fighting omega-3 fatty acids that can help you reduce the inflammatory proteins – interleukin-6 and C-reactive protein (CRP). Further, you should load up on anti-oxidant rich vegetables and fruits and eat more nuts.
3. Exercise Daily
Daily exercise will help you enhance the muscle support to the joints while reducing the inflammation. Exercise won’t be a pleasant experience for the first couple of day as you may have to lure your achy joints into movements. But the payoff will be worth it. Once your body gets used to the regular exercise, it will reverse the deconditioning and lack of muscle support and help your body manage chronic pain. Exercise not only helps in easing the joint pain but will also help improve your sleep. Low-impact body movements like cycling, walking, swimming, etc. can be beneficial.
4. Use Hot and Cold Therapy
Warming tissues ease joint pain as it increases the blood flow to the affected areas. Moreover, it also helps relax the tight muscles and eliminate waste products like lactic acid that cause swelling and stiffness. Health professionals recommend people suffering from arthritis to take several hot and cold therapies like a warm bath, heating pad, heat wrap, and alternately warm and cold therapies. Moreover, a 10-minute ice massage can help you relieve sore muscles and joints. The health experts recommend opting for heat therapies when painful muscles and aching triggers, and use ice for swollen joints.
5. Get More Sleep
Sleep deprivation and lack of sleep can increase the levels of stress hormones and aggravate inflammation. Poor sleep can also elevate the risk of pain, depression, and ability to perform daily tasks. Several studies have shown that lack of sleep impact weight management and stress levels, can also enhance the pain levels in the joints. Hence, the experts recommend at least 8 hours of daily uninterrupted sleep in order to make your body work properly without stressing your mental as well as physical abilities.
6 Try Proven Complementary Therapies
Therapies like massage, acupuncture, and cognitive behavioral therapy (CBT) can help soothe your muscle and joint pain. Acupuncture is an ancient practice that can significantly help you reduce joint pain and improve functioning in people suffering from arthritis. Acupuncture therapies take time and you will only find the results only after several weeks of therapy. Massage, on the other hand, can work your body from top to bottom can provide you with temporary pain relief. You can try Swedish massage for relaxation and pain relief or deep-tissue massage that work on deeper muscle tissues to relieve tension and release knots.
7 Practice Mind/Body Techniques
As said, stress can elevate inflammation and enhance the likelihood of flares. Health professionals say that stress can enhance pain perception that can only worsen up your arthritis. Yoga is an excellent way to control your mind and body at the same time. Different yoga poses can help you fight stress and anxiety while reducing muscle pain and tension. Moreover, regular yoga practice can enhance your range of motion that ultimately tackles your joint problem.
The best way to tackle arthritis is to treat it at an early stage because if the condition worsens, it can lead to severe problems with you requiring severe medical attention. Try different mind and body relaxation techniques and try to live an active life.