10 Surprising Arthritis Pain Relief Hacks You Need to Try Today

Everyday tasks can be a challenge for people with arthritis pain. Try these simple tricks to help manage pain, discomfort and fatigue.

Drinking water keeps joints hydrated and wards off stiffness. Angela sets a glass of water by her bed so she can start sipping the moment she wakes up.

1. Ice Packs

Cold therapy can help decrease pain and stiffness in the joints. Many people use bags of frozen vegetables, while others have purchased reusable cold packs made from gel or other materials.

To make a simple cold pack, put a damp towel into a plastic baggie and freeze. Wrap the baggie in a cloth to protect skin from ice burn, recommends New Mexico Orthopaedics. You can also purchase instant ice packs that snap to activate. Try to use cold therapy several times a day for optimal benefits.

2. Moist Heat

Moist heat relaxes muscles and soft tissues and improves flexibility and range of motion. It penetrates the skin better than dry heat and doesn’t dehydrate it. Many people incorporate moist heat into their daily routines by taking a hot shower, using a heating pad or washing their hands in warm water.

A heated rice pillow is another option. Some even contain pain-relieving capsaicin. Paraffin wax also offers soothing warmth. After checking it is not too hot, you can dip your hands, feet or any achy joint into the wax and let it harden before sliding it off.

3. Warm Water

A warm bath can help reduce aches and stiffness from arthritis. Soaking in a tub or shower with warm water and Epsom salt helps relieve pain, as well as relax muscles.

Heat relaxes muscles and increases blood flow. Cold sensations travel along large nerve fibers and override the smaller pain messages.

A hot water bottle or electric heating pad are both good options. But always use caution with heating pads and avoid overdoing it – burns are common. Try rubbing a little cayenne pepper or ginger oil into painful areas to decrease pain and inflammation.

4. Electric Blanket

When you’re battling arthritis symptoms and cold winter nights, every little bit of warmth helps. An electric blanket can help warm your bones and give you the cosy sleep you need.

An electric blanket can also help with your circadian rhythm. This is your internal clock that lets your body know when to fall asleep and wake up, helping you feel rested in the morning.

Always use a heating blanket that has been approved for safety by nationally recognized testing agencies. Be sure not to pin or staple it to the wall or bed frame, as this can damage the wires and cause a fire hazard.

5. Massage

Massage stimulates the body to release “happy hormones” called endorphins that help reduce pain and discomfort. Massage also encourages circulation which helps move oxygen and nutrients to the affected joints and muscles, reducing inflammation.

Many clients with arthritic symptoms have poor posture which can exacerbate their pain and stiffness. Massages can improve posture by helping loosen tight muscles and retrain the body to sit, stand, walk and sleep with better alignment.

For best results, massage should be part of a holistic arthritis treatment plan that includes self-massage and regular appointments with a licensed massage therapist.

6. Omega 3 Fatty Acids

Consuming omega-3 polyunsaturated fatty acids (EPA and DHA) may improve the symptoms of osteoarthritis (OA). These fats help regulate the immune system, reduce inflammation and reduce triglyceride levels. They are found in fatty fish and seafood, in some leafy vegetables, and in nut and seed oils.

Capsaicin, the active ingredient in chili peppers, can be applied topically to achy joints to relieve pain and increase mobility. It works by blocking the transmission of pain signals. You can find this ingredient in capsaicin sprays and gels. It’s also available as a dietary supplement.

7. Turmeric

Turmeric is a spice that comes from a plant related to ginger. It is a staple in Indian and Asian cooking, and has been used for centuries in traditional Chinese and Ayurvedic medicine. It contains curcumin, which has anti-inflammatory properties similar to NSAIDs but with less side effects.

Add turmeric to your food or drink a tea with ground turmeric root, turmeric powder, or prepackaged turmeric tea bags. Adding black pepper to your turmeric can increase the absorption of curcumin. This allows your body to use it better.

8. Stretching

While movement is important, you need to be careful not to overdo it. Try to get moderate amounts of low-impact aerobic activity and strength training each day, along with balance exercises if you have arthritis that affects your feet and ankles.

Gentle stretches each day can help relieve joint stiffness, and they can also maintain or improve your joints’ range of motion. Make sure to never stretch to the point of pain. If you do feel pain, stop the exercise immediately. A physical therapist can help you find stretching exercises that will be safe and effective for your arthritis.

9. Exercise

For arthritis sufferers, the right exercise can make a big difference. It strengthens muscles, helps maintain a healthy weight and improves balance, which can help reduce joint pain and stiffness.

It’s important to find an exercise that is comfortable and safe. Talk to your doctor and physical therapist to learn what options are best for you. Be sure to listen to your body and stop if you feel any pain. Some mild discomfort is OK, but be careful not to push through too much pain. You may damage your joints further.

10. Medication

Medications, like acetaminophen (Tylenol), can help ease pain and inflammation. But be careful not to take too much. Too much can cause liver damage and other side effects.

Over-the-counter NSAIDs like ibuprofen or naproxen sodium can also relieve arthritis pain and swelling. Rub-on NSAIDs, like diclofenac cream, can be less likely to cause stomach problems than tablets you swallow. But ask your doctor before taking a medication. They may recommend a different medication plan for you.