Osteoarthritis is a type of arthritis that affects over 30 million adults in the United States alone. It occurs when the protective cartilage that cushions the bones in your joints starts to break down, causing pain, stiffness, and difficulty moving.

While there is currently no cure for osteoarthritis, there are many strategies you can use to stay active and pain-free.

Exercise Regularly

Regular exercise is essential for managing osteoarthritis pain and keeping your joints healthy. It can help improve flexibility, strengthen muscles, and reduce inflammation. Some good options for low-impact exercise include:.

Walking
Yoga
Swimming
Biking
Pilates
Water aerobics

When starting an exercise program, it’s important to start slow and gradually increase intensity. Always listen to your body and avoid doing any movements that cause pain.

Use Heat and Cold Therapy

Heat and cold therapy can be used to help ease osteoarthritis pain. Heat can help increase blood flow, reduce stiffness, and promote healing. Cold can help reduce inflammation and numb pain.

Some good options for heat therapy include warm baths or showers, heating pads, or warm towels. Some good options for cold therapy include ice packs, cold towels, or frozen vegetables.

Get Enough Sleep

Getting enough sleep is important for managing osteoarthritis pain. Sleep can help reduce inflammation and promote healing. Some good tips for getting better sleep include:.

Establishing a regular sleep schedule
Avoiding caffeine and alcohol before bed
Creating a relaxing sleep environment
Avoiding stimulating activities before bedtime

Eat a Healthy Diet

Eating a healthy diet is important for managing osteoarthritis pain. Some good options include:.

Omega-3 fatty acids, which can help reduce inflammation and promote joint health
Vitamin C, which can help promote healing
Antioxidants, which can help reduce inflammation and promote healing
Whole grains, fruits, and vegetables, which can provide essential nutrients and help maintain a healthy weight

Practice Stress Management

Stress can exacerbate osteoarthritis pain. Practicing stress management techniques can help reduce pain and promote healing. Some good options include:.

Meditation
Breathing exercises
Yoga
Guided imagery
Progressive muscle relaxation

Take Medications as Prescribed

There are many medications available to help manage osteoarthritis pain. These include:.

Acetaminophen
Nonsteroidal anti-inflammatory drugs (NSAIDs)
Corticosteroids
Disease-modifying antirheumatic drugs (DMARDs)
Biologic response modifiers

It’s important to take these medications as prescribed and work closely with your doctor to ensure you are taking the right medication at the right dose.