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6 Exercises to Alleviate Arthritis Pain

Arthritis pain is a very common ailment that affects over 350 million people, worldwide, and approximately 40 million people in the Unites States alone. The condition is present in individuals of all ages; a quarter million children in the U.S. also suffer from arthritic pain.

The general definition of arthritis is “joint inflammation,” but the ailment is used to describe more than 200 rheumatic diseases. These diseases affect joints and the tissues around them and are often characterised by dull pain, aches, and stiffness in the body’s joints. Arthritis often affects the ability for individuals to perform everyday activities, but it can also affect the immune system and vital organs.

For individuals who are struggling with arthritis pain, there are lots of home remedies for arthritis that may help to decrease pain and discomfort. Alleviating Arthritis pain with bracing is also an option, as many of the braces available provide heat therapy and compression to soothe aches and increase circulation.

For those individuals who are looking for more ways to manage their discomfort, exercises might also help abate the pain. Exercising might be the last thing that someone with arthritis wants to do, but physical activity may help to improve energy and ease the pain. If you’re looking for more options to feel better, here are 6 exercises to alleviate arthritis pain.

Arthritis Pain Yoga1. Yoga

Yoga has been known to be extremely beneficial for a number of ailments. Yoga can help to build muscle strength, prevent joint breakdown, decrease blood sugar, and even reduce blood pressure, to name a few things.  People with arthritis can benefit from yoga because this kind of exercise can boost the immune system and improve bone health, and the gentle stretching helps with mobility and movement. It’s an ideal activity because individuals can start at any time, and the movements can be modified for injuries.  If you are just starting a practice, join a beginner class, or try a few poses at home. It is important to note, however, that options like hot yoga and flow yoga are not ideal for individuals with arthritis, as the environment can create excessive heat inside the body and add extra pressure to joints.

2. Pilates

Pilates is another great exercise form that focuses on working the deepest tissues and muscles within the body. There is an emphasis on strengthening the core and incorporating different muscles together to improve shape and definition in the body.  For those individuals who are looking to alleviate pain with exercise, Pilates is great for stabilising the weaker joints and improving the muscles that support the joints. Because there is such a strong emphasis on proper posture and full-body balance, Pilates is perfect for alleviating pressure on joints.  As the body works to align itself, individuals learn how to move in a more effective and fluid motion, allowing the different body parts to work together as opposed to putting all the tension and pressure into a certain area.  Similar to yoga, Pilates is ideal for all patients with arthritis because it gently strengthens and stretches the body.

aqua exercise Arthritis Pain3. Aquatic Workouts

 The buoyancy of water is ideal for people with signs of arthritis, mainly because it helps to relieve the joint pressure made worse by gravity. Exercising in a shallow pool, individuals can do movements that are often too painful outside of water, and they will also benefit from muscle strengthening, improved cardio, and more.

Individuals who don’t have a pool at home might consider joining a gym with a pool or underwater treadmills. Water jogging belts are also beneficial tools that can allow an individual to be suspended above the pool floor and remove the pressure on hips, ankles, and knees.

Arthritis Pain stretching4. Stretching

Consistent stretching is a great exercise for anyone suffering from rheumatoid arthritis. Improving flexibility really helps to avoid stiffness, and it can be done almost anywhere, at any time.  To decrease the symptoms of arthritis, stretching is an ideal activity to perform throughout the day, especially in the morning when stiffness is often at its worst. There are a wide variety of simple stretches for arthritis that anyone can perform, whether they’re at home, at the office, or on vacation.

5. Walking

Walking is a beneficial exercise for almost anyone, but it’s especially helpful for individuals with arthritis who benefit from adopting a more active lifestyle. Even though it may seem simple, walking is a great aerobic activity that can be performed anywhere and at any level. Walking can also help to strengthen bone mass, increase heart rate and lower blood pressure. Try walking once a day for a minimum of half an hour.

6. Zumba

Zumba can be very effective for people with low to moderate arthritis since it provides a good workout without added pressure on their joints. Zumba is a Latin-inspired dance exercise that incorporates dancing and fluid movements, as well as choreographed moves to fast-paced music.  Individuals can get in their weekly exercise by working their whole body without overexerting themselves. For first-timers, it’s a good idea to start slow and work their way up to more difficult routines so as not to overdo it.  Experiencing arthritic pain on a day-to-day basis can be aggravating for many people, especially when it interferes with the simplest of tasks. For those who want to alleviate this pain, there are many aerobic exercises that may help to relieve some of this discomfort. Just like any new exercise, be sure to speak with your doctor ahead of time to decide which ones are right for you.

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