Being arthritic does not mean that the only way to solve it is to take pills. The following are the time-tested ways of managing arthritis pain without medication; you can begin using them! Lasting relief is experienced in many cases without medication, which focuses on movement, self-care, and daily living practices.
Move Gently But Consistently
The best non-medication technique for relieving arthritis pain is through exercise. Low-impact activities assist in
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strengthening the muscles
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cushion the joints
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enhancing flexibility
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reducing stiffness
Ensure that you have regular, moderate exercise and a few short sessions that may complement it. In case it is possible, health professionals recommend the combination of aerobic activity with two hours of strength-training per week.
Tips: Go gently, warm up, quit in case the training session is accompanied by sharp feelings or aggravation of a sore joint.
Use Heat, Cold, and Simple Self-care
Warm baths and heating pads, used to warm muscles and increase blood flow before exercise, and ice packs used to cool inflamed or swollen joints after use, are examples of local heating and cooling. Switching between cold and heat may be helpful to some people. Mini-gadgets, supportive shoes, braces, and gloves lessen the effort in performing everyday tasks. These measures are not dangerous and might have a significant effect on your everyday life.
Read more: Thumb Arthritis Test
Guard Your Joints and Shift the Way You Do Things
Joint-protective methods lower the weight that causes discomfort. You should use your shoulders to carry groceries rather than use your hands. Occupational therapists can develop plans and recommend gadgets to help you accomplish everyday activities with ease. Studies have indicated that joint security, together with exercises, enhances functionality.
Join a Self-management or Physical Activity Program
The online or face-to-face structured programs offer training in goal and pacing, safe exercise, and problem-solving. Multiple evidence-based programs available to address arthritis-related issues provide pain reduction and enhance the ability to perform everyday activities, as acknowledged by the CDC. Social support required to make people adhere to the changes is another provision of membership in a program.
Mind Your Weight, Sleep, and Stress
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A heavier weight has the potential to increase the mechanical load on weight-bearing joints, and a minor weight change tends to reduce the pain.
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Sleep and stress management are almost critical too, since sleep deprivation can result in pain sensitivity, and stress can induce inflammation to worsen.
Check out our collection of Arthritis tools here!
The Bottom Line
Managing arthritis pain without medication is possible with the combination of
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heat/cold therapy
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Exercise
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weight control
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joint protection
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enrolment in self-management programs
Talk to your health team or physical/occupational therapist to develop a safe and personalized plan that can fit your body and life. Since the techniques do not substitute the medical care, however, they can be employed in complement to it.
