Having arthritis can often lead to a life built around pain and reduced mobility. Arthritis affects over 50 million adults in the US alone, and almost half of all adults age 65 or older, making it the nation’s number one cause of disability. This means that pain is part of daily life for millions of older Americans.
Yet coping with arthritis is possible, and there are many things that can be done to preserve joint function and mobility, and improve quality of life. Different types of pain management work for different people. Arming yourself with information is the first step along the road to pain control and living life with arthritis to the fullest. It requires determination and practice but by doing these things, many people discover that they can live a full life with arthritis.
Don’t let pain be in control
The amount of time you spend consciously thinking about pain will influence how much you feel it. When you focus on pain, you can end up experiencing it more acutely than if you were able to turn your thoughts away from it. Distract your mind by doing something you enjoy such as writing, reading a book, or working on a hobby.
Stay Active
Even though pain makes it feel like physical activity would agitate your symptoms, staying active is actually beneficial to coping with pain. Exercise strengthens the muscles around painful joints and supports them, as well as preserving joint range of motion. It can also help to relieve stiffness, improve flexibility and improve your overall sense of well-being. Added benefits of exercise are also improved quality of sleep and maintaining a healthy weight which relieves the added stress on joints.
Balance activity with rest
This is especially important when your condition is inflamed and your joints feel painful. Make sure you take some time to rest, and pace yourself throughout your day. If you have pain that lasts for 2 hours or more after completing a task, make note to do a little less next time. Do not be embarrassed to ask for help when you need it. However, be aware that too much rest causes stiffness, so it is important to find a balance.
Eat a healthy diet
Maintaining a healthy weight is important when suffering from arthritis because it means you are not putting extra stress on your joints. Being overweight can in some cases lead to further joint pain and damage. Having a healthy diet helps you achieve a healthy weight, and consuming certain foods that have anti-inflammatory properties (omega-3 oils, spinach, and tuna), and are rich in antioxidants (prunes, walnuts, strawberries) can also help reduce and control inflammation.
Relaxation
Relaxation is always a good way to combat pain. When we are tense, our muscles compress our joints; as a result they become painful. Developing the ability to relax will help alleviate this. In addition, relaxation techniques also help you have a sense of control over your body, mind, and well-being, making it easier to control the pain.
Try picking a quiet place where you will have 10 minutes to yourself with no noise. Sit or lay in a comfortable position with your head supported and your eyes closed. Breath in and out slowly, feeling your stomach move in and out with each deep slow breath. Continue to do this, focusing on counting the length of each inhale and exhale. Try to think of words such as “calm” and “peace” as you focus on pleasant memories.
Improve sleep
Poor sleep habits can agitate and worsen arthritis pain and fatigue. Getting a good night’s sleep restores energy, improves your ability to manage pain and allows your joints to rest. If you have trouble sleeping you can aid yourself simply by making your bedroom dark, cool and quiet. Making sure your bed and pillow are supportive and avoiding stimulants such as caffeine, cigarettes or alcohol. Practicing relaxation techniques before bedtime can help, as also can establishing a regular routine; having a bath then some light reading before sleep.
Hot and Cold
Some people find that heat helps relieve pain, while others find cold to be better. You could try a warm bath or hot shower, heating pads applied to areas of pain, or an electric blanket to alleviate morning stiffness.
Cold can help reduce swelling and lessen muscle spasms, and is especially good for acute inflammation. Get a cold pack or ice and apply it to the affected area, wrapping a damp cloth around it first. For some people a combination of hot and cold treatments works the best, switching between the two. Experiment with both until you find a method that suits your symptoms and your pain.
For anyone living with arthritis, it is important to remember not to be afraid to ask for help. Take responsibility for yourself and ask for assistance when you need it. American In-Home Care refers qualified and compassionate care providers that can help with many services, including range of motion assistance, exercise, meal planning and preparation, and bathing and dressing. If you need additional information, or would like to schedule a free in-home consultation to discuss your family’s in-home care needs, contact us today at 1-844-505-0004.
