People dealing with osteoarthritis deal with joint damage, pain, stiffness and functional limitations, such as walking. This degenerative joint disease affects mostly middle-aged and older adults. It is characterised by the breakdown of cartilage, the tissue that cushions and protects the ends of bones. In this article, we list home remedies and lifestyle changes that can help you manage this pain.
Tips To Manage Osteoarthritis Pain At Home
Maintain a Healthy Weight
You may have noticed that carrying excess weight can put additional stress on weight-bearing joints, such as the knees and hips. Hence, losing weight can significantly reduce pain and improve joint function. According to the Centers for Disease Control and Prevention, Losing just 10 to 12 pounds can alleviate pain and enhance physical function for individuals with arthritis. Reducing calorie intake and engaging in regular physical activity can help you achieve and maintain a healthy weight.
Exercise Regularly
According to the CDC, engaging in physical activity can alleviate pain, enhance function, boost mood, and improve the quality of life for adults with arthritis. Low-impact activities like walking, swimming, and cycling can help strengthen the muscles around your joints, improve flexibility, and reduce pain. Include strength training and flexibility exercises that can also enhance joint stability and range of motion.
Stay Hydrated
Proper hydration is essential for overall health and can aid in managing osteoarthritis. This is because water helps keep your joints lubricated and supports the production of synovial fluid, which reduces friction between cartilage. Hence, aim to drink at least eight glasses of water a day and more if you are physically active.
Follow an Anti-Inflammatory Diet
Certain foods have anti-inflammatory properties that can help reduce osteoarthritis pain. Add foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, into your diet. Also, fruits, vegetables, nuts, and whole grains can help combat inflammation. Avoid processed foods, sugary snacks, and excessive alcohol consumption, which can exacerbate inflammation.
Use Hot and Cold Therapy
According to the Arthritis Foundation, heat therapy helps soothe stiff joints and relax muscles, while cold therapy helps numb sharp pain and reduce inflammation. Heat therapy, such as warm baths or heating pads, helps relax muscles and increase blood flow to the area. On the other hand, using ice packs or cold compresses can reduce inflammation and numb the pain. Alternate between hot and cold treatments as needed for optimal results.
Use Assistive Devices
You can improve mobility and reduce joint stress with assistive devices, such as canes, walkers, and braces. These tools provide extra support, making it easier to perform daily activities without causing additional pain or damage to your joints.
Practise Good Posture
Don't forget to maintain a good posture as it can alleviate strain on your joints and reduce osteoarthritis pain. Be mindful of your body alignment when sitting, standing, and moving. Use ergonomic chairs and cushions to support your back and joints, and make sure your workspace is set up to promote good posture.
Engage in Mind-Body Techniques
Mind-body techniques, such as yoga, tai chi, and meditation can help manage osteoarthritis pain by reducing stress and promoting relaxation. These practices enhance physical flexibility, strength, and balance, while also providing mental health benefits. Integrate these activities into your routine to help manage pain and improve overall well-being.
Get Enough Sleep
It is crucial to get adequate sleep to manage osteoarthritis pain and stay healthy. This is because pain can interfere with sleep, creating a cycle of discomfort and fatigue. You should establish a regular sleep routine, create a relaxing sleeping environment, and refrain from using electronics before bedtime. If pain is keeping you awake, try using pillows to support your joints and find a sleeping position that minimises discomfort.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]