Exercise Your Way to Less Arthritis Pain

From wth.org

Arthritis affects millions worldwide and is a leading cause of chronic pain and disability. While medications, injections, and surgery can be a part of managing symptoms, sometimes you can avoid all those with a less medical approach. Regular exercise is one of the most effective, low-risk strategies to reduce arthritis pain, improve function, and enhance quality of life. 

It is estimated that in the United States alone, 58.5 million people aged 18 years and older have arthritis.  It is a leading cause of disability, with 25.7 million adults reporting activity limitations. Projections suggest that by 2040, an estimated 34.6 million adults with arthritis will report arthritis related activity limitations, which is due to the growth of an aging population. Osteoarthritis is the most common form, affecting over 32 million adults. Arthritis is a major driver of medical costs and loss of productivity.

Mark Cutright, MD

“Exercise helps reduce arthritis pain and inflammation in several ways,” said Mark Cutright, MD, an orthopaedist with West Tennessee Medical Group’s Innovative Orthopaedics. “Regular movement stimulates blood flow, which delivers nutrients and removes inflammatory by-products. Exercise also triggers the release of endorphins, which are the body’s natural painkillers and can lower the levels of inflammatory chemicals over time.”

Regular exercise strengthens muscles. Strong muscles act as shock absorbers and stabilize joints, reducing stress on cartilage and connective tissue. This is especially important for weight-bearing joints like knees and hips. Exercise increases joint range of motion and flexibility. Gentle stretching and full-range movements prevent stiffness, maintain mobility, and make daily activities easier. It can also improve balance and coordination, which can reduce the risk of falls. Exercise can help you maintain a healthy weight, which reduces the load on joints, which can directly lower pain and slow the progression of the disease. 

Numerous studies and clinical guidelines support exercise for osteoarthritis and rheumatoid arthritis. For knee and hip osteoarthritis, there is evidence that shows exercise reduces pain and improves function.

“A balanced exercise program that can be beneficial for arthritis pain should include aerobic, strength, flexibility, and balance training. As each component contributes differently to pain reduction and joint health,” said Dr. Cutright. “Low-impact exercise is essential for reducing arthritis pain, as it strengthens muscles, improves joint flexibility, and lowers stiffness. Consistent movement reduces stiffness, while strength training protects joints.” 

The top exercises for arthritis include walking, water aerobics, swimming, yoga, and tai chi.

Aerobic exercise improves cardiovascular fitness, helps with weight control, and reduces systemic inflammation. Low-impact walking on smooth surfaces, cycling, or using an elliptical reduces pressure on joints. Other options include swimming, water aerobics, and low-impact dance classes.

Strength training builds muscle around affected joints, improves joint stability, and supports daily activities. It has also been shown to decrease pain and increase strength and mobility. 

Examples of this type of exercise include resistance bands, bodyweight exercises, free weights, weight machines, and Pilates-style controlled resistance.

Flexibility and range-of-motion exercises maintain or increase joint mobility and reduce stiffness. These include gentle stretching, modified yoga, tai chi, joint-specific range-of-motion activities, and improve range of motion, balance, and reduce stress. Balance exercises such as standing on one leg with support, heel-to-toe walking, tai chi, and stability ball routines decrease fall risk and improve functional stability. Mind–body practices like tai chi and yoga also provide moderate benefits for pain, function, and psychological well-being.

Exercise is a cornerstone of arthritis management. Regular, well-chosen movement reduces pain, strengthens muscles, maintains flexibility, and improves overall function and mood. A successful program combines aerobic activity, strength training, flexibility, and balance work that is tailored to your condition, abilities, and preferences. Start gently, progress gradually, listen to your body, and seek professional guidance when needed. With consistency and the right approach, you can significantly reduce arthritis pain, allowing you to enjoy more comfortable, active days.

https://www.wth.org/blog/exercise-your-way-to-less-arthritis-pain/ 

A yoga teacher recommends these five poses if you struggle with joint pain

From msn.com/en-us

By Lou Mudge

Joint pain is a common issue that can be caused by anything from illness to poor posture.

I spoke to yoga instructor Ilana Sabban from Move Studios, who explained that arthritis, previous injuries, and a lack of mobility and strength around the joint can also be causes—but sometimes it can be down to muscle weakness, too.

“When the muscles surrounding a joint are weak or tight, more pressure is placed directly on the joint itself, which can lead to inflammation, stiffness and discomfort,” she says.

So, how can yoga help?

While it won’t cure underlying conditions like arthritis or injury, Sabban explains that it increases circulation within the body, improves flexibility and reduces the built-up stiffness in the muscles surrounding the joints.

“When combined with strengthening, stretching helps restore mobility and alignment, allowing the joints to function more smoothly and with less pain,” she says.

If you have unexplained joint pain, always consult your doctor before undertaking any new exercise. Practicing under the care of a physical therapist can also help if you have a long-term condition to navigate.

1. Cat-cow

                                                                                                                                                    ©Fit&Well

Reps: 5-10

• Get on your hands and knees. Position your wrists under your shoulders and your knees under your hips. Spread your fingers wide and press your palms into the mat.
• Inhale and arch your spine, lift your chest, and drop your belly to perform cow pose.
• Exhale and round your spine, tuck your tailbone and look down towards your belly button while pressing your palms into the mat to perform cat pose.
• Match your breath to the movement for 5-10 reps.

Benefits: Mobilizes the spine and lubricates the joints in the back, shoulders, and hips.

2. Low lunge with side stretch

                                                                                                                                                   ©Fit&Well

Time: 3-5 breaths each side

• From kneeling, step your left foot forward and place both hands on your left thigh.
• Sink your hips forward until you feel a stretch in your right hip flexor.
• Raise your arms and grasp your left wrist with your right hand. Inhale and reach upward.
• Exhale and gently lean your torso to the right for a side stretch.
• Hold for 3–5 breaths, then switch legs and repeat on the other side.

Benefits: Opens the hip flexors and stretches the quadriceps, relieving pressure on the knees and lower back.

3. Supine figure four stretch

                                                                                                                    ((Image credit: Move Studios))

Time: 5-8 breaths each side

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left thigh.
• Thread your hands behind your left thigh, or place them on the top of your left shin if more comfortable. Gently pull your left leg toward your chest.
• Keep your right foot flexed, with your right knee pressing away from you. Your shoulders should be relaxed and your lower back pressed into the mat.
• Hold for 5–8 breaths, then switch sides and repeat.

Benefits: This stretch releases tension in the hips and glutes, supporting the knees and lower spine.

4. Bridge pose

                                                                                                                    ((Image credit: Move Studios))

Reps: 2-3

• Lie on your back with your knees bent, your feet hip-width apart and your heels close to your sit bones. Press your feet firmly into the mat.
• Inhale and lift your hips, squeezing your glutes and thighs as if you’re holding a block between your legs. Keep your chest open and your shoulders pressed into the mat.
• Hold for 3–5 breaths, slowly lower, and repeat 2–3 times.

Benefits: Strengthens the glutes and hamstrings, which helps stabilize the pelvis and support knee and hip joints.

5. Reclined spinal twist

                                                                                                                     ((Image credit: Move Studio))

Time: 5-8 breaths each side

• Lie on your back, with your knees bent and your feet flat on the floor.
• Hug both knees to your chest.
• Drop your knees over to the left, keeping your shoulders flat on the mat.
• Stretch your arms out to the sides into a T shape and turn your head gently to the right. Try to keep your right shoulder on the mat.
• Stay here for 5–8 slow breaths, then switch sides and repeat.

Benefits: Enhances spinal mobility, reduces stiffness, and decompresses the joints in the back and hips.

https://www.msn.com/en-us/health/other/a-yoga-teacher-recommends-these-five-poses-if-you-struggle-with-joint-pain/ar-AA1NQcMD

Gentle Yoga poses that can help manage arthritis: 10 exercises for enhancing joint flexibility

From hindustantimes.com

Check out these Yoga poses that can be beneficial for managing arthritis symptoms and enhancing joint flexibility

                                                                 Image by DC Studio on Freepik

According to experts, gentle Yoga poses and stretches can help improve joint flexibility, reduce stiffness and alleviate discomfort associated with arthritis. The practice also promotes relaxation and can contribute to better overall well-being however, it is essential to approach Yoga with caution and consult with a healthcare professional to ensure that the chosen poses align with your specific condition and limitations. 

In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, suggested some simple Yoga poses that can be beneficial for managing arthritis symptoms and enhancing joint flexibility -

1. Child's Pose (Balasana): Start on your hands and knees, then sit back on your heels, reaching your arms forward. This pose gently stretches the hips, thighs, and ankles, providing relief to the lower back.
2. Cat-Cow Stretch (Urdhva/Adho Marjaryasana): Move between arching your back upward (like a cat) and dipping it downward (like a cow). This dynamic movement helps improve flexibility in the spine and eases tension in the neck and shoulders.
3. Downward-Facing Dog (Adho Mukha Svanasana): Begin on your hands and knees, then lift your hips towards the ceiling, forming an inverted V-shape. This pose stretches the hamstrings, calves and shoulders, promoting flexibility throughout the body.
4. Mountain Pose (Tadasana): Stand tall with your feet together, arms at your sides. This foundational pose encourages proper alignment, strengthens the legs and improves posture, offering relief to arthritis-related discomfort.
5. Warrior I (Virabhadrasana I): Step one foot back and bend the front knee, arms reaching overhead. Warrior I enhances strength in the legs and opens the chest, fostering flexibility in the hips.
6. Seated Forward Bend (Paschimottanasana): Sit with legs extended, then hinge at the hips to reach towards your toes. This seated stretch targets the lower back, hamstrings and calves, promoting joint mobility.
7. Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips towards the ceiling. Bridge Pose strengthens the lower back, buttocks, and thighs, supporting overall joint health.
8. Legs Up the Wall Pose (Viparita Karani): Sit close to a wall, then lie on your back with legs extended up the wall. This gentle inversion can reduce swelling in the legs and alleviate pressure on the joints.
9. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana): Lying on your back, extend one leg upward while holding the big toe. This pose aids in hip flexibility and can be modified based on your comfort level.
10. Corpse Pose (Savasana): End your practice by lying on your back, arms at your sides. Savasana allows for relaxation and integration of the benefits from your yoga session.

Remember, it is crucial to listen to your body and modify these poses as needed and if any pose causes pain, it is essential to stop and consult with your healthcare provider. Incorporating these gentle Yoga poses into your routine regularly may contribute to better arthritis management and increased joint flexibility.

https://www.hindustantimes.com/lifestyle/health/gentle-yoga-poses-that-can-help-manage-arthritis-10-exercises-for-enhancing-joint-flexibility-101712140238118.html

8 ways to manage chronic pain

From restless.co.uk/health

Research suggests that between one-third and half of all UK adults are affected by chronic pain. Whether caused by lower back pain or conditions like arthritis, fibromyalgia, or inflammatory bowel disease (IBD), chronic pain can be debilitating and significantly impact quality of life.

Because of its various causes, chronic pain can also be difficult to treat. But it’s important not to lose hope, as there are things that can help. Luckily, experts have highlighted some effective methods for managing chronic pain. We’ll explore eight of these below.

What is chronic pain?

Chronic pain is defined as pain experienced for a minimum of three months. Several health conditions can cause chronic pain, including arthritis, migraines, back pain, fibromyalgia, and ulcerative colitis.

Research suggests that pain and diseases related to pain are the leading cause of disability worldwide – and the number of people living with chronic pain is increasing. Chronic pain can be incredibly difficult to live with, often affecting every part of a person’s life – from work and sleep to socialising and mental health.

8 ways to manage chronic pain

Research has highlighted several techniques that may help manage chronic pain. The right one for you will depend on several factors – including the cause of your pain. It’s normal to go through some trial and error, so remember to be patient with yourself.

Note: If you’ve been struggling with pain for more than 12 weeks, it’s important to contact your GP. There are several services available that can help. Head over to the NHS website to find out more.

Physical techniques

1. Hot and cold therapy

Some people find that hot and cold therapy can ease chronic pain – and the good news is that it’s easily accessible and affordable.

Generally speaking, cold therapy is recommended for acute pain or injuries, as well as swelling and inflammation; while heat therapy tends to be more effective for muscle pain or stiffness. That said, it all comes down to personal experience. In this survey, 52.6% of people found heat therapy more effective for chronic pain, while 18.7% preferred cold therapy, and 28.7% said they were about equal. You might like to try both to see which works best for you.

Research suggests that heat therapy can effectively relieve stiff, arthritic joints by increasing the size of blood vessels – improving oxygen and nutrient delivery to the area and promoting relaxation. In another study, a combination of hot and cold therapy was found to relieve chronic lower back pain.

Examples of cold therapy include ice packs, coolant sprays, and frozen gel packs; while heating pads, warm baths, and saunas are all examples of heat therapy. There are also professional treatments available, such as heat from an ultrasound used to relieve tendonitis pain and cryotherapy (medical cold therapy) for chronic pain.

2. Massage

Research suggests that massage can reduce chronic pain by relaxing muscles, relieving stress and anxiety, and helping to interrupt pain signals to and from the brain.

In this study, having two or three 60-minute therapeutic massage sessions for four weeks improved chronic neck pain more than having no massage or fewer massage sessions. Another study noted massage benefits for chronic back pain, with 36% to 39% of participants reporting pain improvements or complete relief after 10 weeks of massage therapy – compared to only 4% of those who received no massage.

Other research has noted its benefits for other causes of chronic pain, including migraines and inflammatory bowel disease.

Examples of massage techniques for pain management include Swedish massage, acupressure, deep tissue massage, hot stone massage, trigger point massage, and shiatsu massage. For more information, including how to find a massage therapist, check out our article: 10 health benefits of massage.

3. Physical therapy

Physical therapy involves using physical techniques to stretch and strengthen muscles and joints. Research has found that physical therapy can help relieve chronic pain throughout the body and help people navigate the long-term impacts of living with chronic pain.

Many people find physical therapy particularly beneficial for treating chronic pain because, as well as offering short-term relief, it involves addressing the underlying cause. For example, treatment is often targeted at strengthening certain muscle groups, improving endurance, and extending range of motion.

Physical therapy for chronic pain management can take several forms, but common examples include stretching exercises, strength training (often using resistance bands or bodyweight), balance exercises, and red light therapy. Patients will often receive personalised treatment plans with exercises designed to help reduce pain and improve daily function by addressing the underlying cause.

In some cases, physical therapy for chronic pain is available via the NHS. If you’d like to discuss your options, it’s worth booking an appointment with your GP.

4. Acupuncture

Acupuncture treatment is derived from ancient Chinese medicine where fine needles are inserted at certain body sites for therapeutic purposes.

Research suggests that acupuncture may effectively treat chronic pain – with studies highlighting benefits for neck pain, osteoarthritis, chronic back pain, and chronic headaches.

Take this study of over 20,000 people, which found that acupuncture was more effective for back pain, headaches, neck pain, osteoarthritis, and shoulder pain than no acupuncture. Even more promisingly, the results persisted over time – with participants reporting benefits 12 months after receiving treatment.

As a result, NICE recommends acupuncture as a treatment option for chronic pain.

Mind-body techniques

5. Cognitive behavioural therapy

Cognitive behavioural therapy (CBT) is a type of psychotherapy that helps people understand how their thoughts and emotions influence their behaviour and experiences.

Combining cognitive therapy, which examines how you think, with behavioural therapy, which is based on how you act, CBT aims to help people identify negative thoughts that impact the way they feel.

Research suggests that CBT may be beneficial for chronic pain management – and there are a few reasons why. Firstly, there’s evidence that it may help to change the way people view their pain. It’s also possible that CBT can change the physical response in the brain that exacerbates pain.

In this study, CBT was found to effectively reduce the brain’s pain signals – improving response to discomfort in patients with fibromyalgia.

To learn more, you might like to read our introduction to cognitive behavioural therapy (CBT).

6. Yoga

Studies suggest that yoga may be a helpful complementary treatment for various forms of chronic pain, including arthritis, back pain, and fibromyalgia. This is because, among other things, yoga can help reduce stress and inflammation and improve mobility and mood by encouraging the release of feel-good endorphins.

This study found that a weekly yoga class improved mobility in people with chronic lower back pain more than standard medical care. Another study found that yoga improved daily function in people with osteoporosis-related curvature of the spine and boosted their overall mood and wellbeing.

Check out our article, 7 healing yoga poses for the mind and body, or our introduction to yoga, to get started.

7. Tai chi

Tai Chi is a form of exercise that involves performing slow, continuous, fluid body movements alongside breathing and relaxation techniques.

The results of this study suggest that Tai Chi may help to improve chronic pain – particularly for those with osteoporosis, rheumatoid arthritis, and lower back pain. Tai Chi is also gentle on joints and muscles, so can be a good option for those living with arthritis-related chronic pain.

Check out our beginner’s guide to Tai Chi to learn more.

Alternative therapies to consider

8. Medical cannabis

Recent research has revealed that many conventional treatment options, such as opioid medications, are relatively ineffective for managing long-term chronic pain. As a result, more and more people are considering alternative pain relief methods, including medical cannabis.

According to the NHS, medical cannabis is a broad term used to describe any sort of cannabis-based medicine that’s used to relieve symptoms of a health condition. Medical cannabis has been legal in the UK since 2018 and, unlike recreational cannabis, medical cannabis treatments are prescribed in specific doses, with specific methods of administration. Research has shown promising results for its treatment of chronic pain.

In this study, cannabidiol (CBD) (one of the main compounds in cannabis being studied for medicinal purposes) helped to reduce pain and inflammation and improve physical mobility and sleep quality in people with arthritis. Most participants also reduced or stopped their use of other medications entirely after taking CBD. Another study found that when people with chronic pain took medical cannabis, they reported less pain, better sleep, and overall quality of life.

To learn more, you might like to read our article: Chronic pain – how can medical cannabis treatment help?

Note: While many cannabis-based products are available to buy online, their quality and content cannot be guaranteed. For this reason, it’s important to only buy cannabis-based products from reputable sellers and only use medical cannabis prescribed by a health professional.

Additional support and resources

Chronic pain can be difficult to live with and make daily activities a challenge. If you’re currently struggling, it’s important to remember that you’re not alone and there are resources and organisations out there to support you. This includes…

• Action on Pain
• British Pain Society
• Pain Concern

Depending on the cause of your pain, there are also charities and organisations specialising in specific conditions, such as fibromyalgia and arthritis, which can offer more targeted support and advice. Many organisations offer support groups, too, which some people find useful for connecting with others going through similar experiences.

For further support, you might like to read our article: Where to turn when you need someone to talk to. Alternatively, head over to our healthy mind section for more mental health-related content.

Final thoughts…

Chronic pain can be incredibly difficult to live with and, due to its various causes, can be complex to treat. However, the good news is that research has highlighted various treatment methods that may help.

For further reading, head to the general health section of our website. Here, you’ll find information on everything from bone, joint, and muscle health to important health checks. 

https://restless.co.uk/health/healthy-body/ways-to-manage-chronic-pain/?bsft_eid=d21e7ce3-5b20-4b60-9e93-7a34d5658fc8&bsft_pid=b05a8d78-d5d5-43cc-9833-d66f149ad0fa&utm_campaign=newsletter_email_25-02-09_jobs_achieve_together&utm_source=newsletter&utm_medium=email&utm_content=newsletter_email_25-02-09_jobs_achieve_together&bsft_clkid=15f181b8-f57d-4a0c-9882-a8d45aba3c95&bsft_uid=7e4bbf6c-1c5d-4033-98b6-b63187fc0584&bsft_mid=1980a307-27e4-4629-8553-e5284f3955e9&bsft_txnid=53653409-e1ca-4e11-86b2-e131f2ad0b5e&bsft_pp=3&bsft_mime_type=html&bsft_ek=2025-02-09T06%3A20%3A10Z&bsft_lx=10&bsft_tv=6&bsft_bk=non_hero_content&bsft_aaid=3fb5a0c8-1d80-4f30-8749-7b9799f02c6c&contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b