Five Holistic Ways to Relieve Arthritis Pain Without Surgery
If you have arthritis, you know how painful this condition can be. There are exercises, stretches, and at-home care techniques that you can use to help manage your symptoms or even alleviate some of your arthritis pain. Simply by doing these each day for a few minutes, you should notice some improvement. However, it is always a good idea to consult with your doctor before you commit to making any significant changes in your exercise routine.
1. Back and Abdominal Exercises
You want to have strong back and abdominal muscles to help prevent back muscle strain or injury to the soft tissue. This is especially important if you have arthritis and are prone to discomfort or back pain.
Back Exercise: Back Rock and Roll
- Lay on your back and pull your knees up to your chest, placing your hands on the back of your thighs.
- Once you’re in position, hold it for 10 seconds and slowly roll your knees from one side to the other by rocking your hips.
- While you’re doing this, keep your shoulders and upper back flat on the ground. This exercise will strengthen your back muscles.
Abdominal Exercise: Lying March
- Start by laying on your back on the floor with your knees bent and your arms lying at your sides.
- Second, tighten your stomach muscles and slowly lift one foot 3 to 4 inches up.
- Hold it for ten seconds, then rest.
- Do this with alternating sides, 10 times each.
2. Neck and Shoulder Stretches
If you sit for long periods of time, you could suffer from a stiff back. In turn, this can easily lead to a stiff neck and shoulders with pain and discomfort. If you practice easy, low-impact exercises every hour or two while you’re sitting for an extended period, it should release some of the built up tension. If you have arthritis, these stretches are so important because people with arthritis are prone to having degenerative disk problems.
Neck Stretch: Neck Drop and Raise – Start by standing or sitting up straight. Slowly start to drop your head forward until your chin is resting on your chest. Hold yourself in this position for 5 to 10 seconds and slowly return to the starting position. Now, slowly drop your head back slightly and hold for 5 to 10 seconds. Do both of these 5 times each day.
Shoulder Stretch: Crossover – Begin by standing with your legs shoulder-width apart, then raise your right arm parallel to the floor and bring it across the front of your body with your upper arm coming toward your chest area. Put your left hand on your right elbow and gently pull your right arm farther across your body. Make sure your elbow isn’t locked, and hold this position for 20 seconds. Repeat 3 times with each arm.
3. Low-Impact Aerobic Exercises
These exercises are designed to help people with arthritis exercise in a way that won’t put any added stress on their joints. Low-impact water aerobics are gaining popularity. If the pool is a warmer temperature, this will also help soothe the ache that comes with arthritis. You will be able to get your daily exercise without feeling like you’re putting extra weight or stress on your already inflamed joints.
4. Heat or Ice Therapy
If your arthritis is acting up and causing you to ache more than normal, you can incorporate heat or ice therapy into your daily routine. Heating pads will help to soothe your tired muscles and stiff joints. You can also relax in a warm bath. If your arthritis is causing you to swell, you can apply ice packs or submerge the swelled joint in ice water. You can alternate these methods as you deem necessary. They will work to help bring the inflammation that comes with arthritis down.
5. Massage Therapy
A final holistic way to treat your arthritis you can incorporate into your routine is massage therapy. This method has been shown to be very effective for people who suffer from hand or wrist pain and swelling. A short session each day or every other day can help to reduce the pain levels and stiffness that comes with arthritis. It may also help to reduce your anxiety levels and leave you feeling refreshed once the session is over. You can either go to a licensed professional or do it yourself in the comfort of your home.
Each of these five holistic methods can have a positive effect on a person who is suffering from arthritis. You may have to experiment to find the ones that work the best for your lifestyle, but relief is out there if you are ready to give it a try.