Arthritis Wellness Tips
Beneficial for All Types of Joint & Muscle Discomforts
Exercise
Building activity into your life is always important, but particularly
so if you have arthritis. All categories of exercise (aerobic, strength
and flexibility) are beneficial for arthritis sufferers. If joint discomfort
hampers your ability to exercise, plan to build some activity into the
times of day when you experience less pain.
Exercising regularly will help you avoid the strains and stresses associated
with weakened joints and muscles. Swimming, low-impact aerobics and walking
will help tighten the muscles of the back and abdomen. Local recreation
centers and other fitness organizations usually run exercise programs
specially designed for people wishing to control joint and muscle pain.
Muscles and other tissues that support your joints will weaken when not
moved enough, causing the joint to lose its shape, function, circulation
and drainage. With this comes increased wear and tear on joint tissue.
Exercise helps to lessen discomforts, making you feel better overall.
Moderate stretching exercises, including supervised yoga and Pilates,
will help relieve the pain and keep the muscles and tendons around the
affected joint stronger and more flexible.
Low-impact exercises like swimming, walking, water aerobics and stationary
bicycling can all reduce pain while maintaining strength and flexibility.
Always consult a doctor before beginning a new exercise program.
Control Your Weight
When you weigh less, there is less stress on your joints. This is particularly
true for your knees and other weight-bearing joints. Reduced stress on
the joints means less pain. Increasing your activity level will help you
to lose weight.
Revise Your Diet
Add more raw seeds and nuts such as pumpkin and flax seeds to your food
intake; these foods contain health promoting omega 3 fatty acids, to reduce
joint inflammation. Eat ginger and turnmeric as they have anti-inflammatory
and cardiovascular benefits; increase your intake of fresh fruit and vegetables;
eat more legumes (beans, peas); try to eliminate foods containing hydrogenated
oils, cut down on foods rich in animal fats, particularly fatty meats
(beef, pork) and high-fat dairy products.
Learn to Relax
Research shows that people who respond to stress by becoming anxious
are far more likely to develop stress-related physical symptoms such as
pain. If you are prone to anxiety, explore the many techniques to help
you manage stress effectively. Your doctor, library, and the Internet
are good sources of information.
Developing relaxation and coping skills can contribute to the feeling
of being in control over your body. Try deep breathing exercises, listen
to music or relaxation tapes, or visualize a pleasant activity such as
sitting by a peaceful lake or lying on a beach.
Use Heat and Cold
Applying heat or cold to your joints can provide temporary relief of
pain and stiffness. Heat helps to relax sore or aching muscles and cold
will numb them. Remember to place a towel or cloth between your skin and
the source of heat or cold.
Protect Your Joints
Learn to "listen" to your body and stop any activity that gives
rise to pain. Alternate heavy or repetitive tasks with easier tasks and
build breaks into your daily schedule.
Take advantage of the many helpful devices designed for arthritis sufferers
such as jar openers and wide-handled mugs. Use carts instead of carrying
heavy loads, and use chairs with a straight back, high seat and arms,
enabling you to "push off" from a sitting position.
Position Your Joints Wisely
This will help avoid excessive stress on the joints. Use your back, arms
and legs to avoid putting extra stress on joints. For example, carry a
heavy load close to your body. Using grab bars and shower seats in the
bathroom can help you to conserve energy and avoid falls. Use your larger,
stronger joints to bear the weight of loads. (For example, use a shoulder
bag instead of a handheld one.) Avoid staying in the same position for
long periods of time.
Lift Wisely
Always bend your knees when lifting heavy objects. The large muscles in
your thighs and buttocks are far better equipped to bear heavy loads than
the smaller muscles of your back.
Carry Objects Close to Your Body
Holding heavy objects (such as a large vase of flowers) away from the
body is inviting back injury. Make sure that you hold heavy objects close
to your torso when lifting. Twisting your body while pulling or lifting
is a primary cause of back injury. Always keep your body straight when
carrying, pulling, or reaching for an object.
Watch Your Golf Swing
The twisting motion employed by golfers often leads to back injury. The
invertebral disks (the cartilagenous shock absorbers that separate the bones
of the spine) are injury-prone zones for golfers. The disk is most vulnerable
when the back is extended or arched, and the body is rotated. With an improper
or overly-strenuous swing, the covering of the disk unwinds and tears.
Warming up and stretching before golfing will help you avoid disk injury.
When swinging your club, do so gently, trying to keep your shoulders and
chest centered over your pelvis.
Be Careful Exiting Cars
When exiting a car, turn your whole body to the side. Place both feet
on the ground and stand up carefully. Reverse the procedure when entering
a car. First, sit down, then swing both legs in together so that you do
not twist your back.
Sit properly
The human spine as not designed to maintain a sitting position for long
periods of time. Driving, working at your desk, spending time on a plane,
sitting at the computer, and watching sports are all activities that can
lead to back pain. The best way to avoid back strain is to get up every
fifteen minutes or so and walk around. (If you are driving, pull over
whenever convenient to stretch your legs.)
If you sit for long periods at work, invest in a well-designed chair
that supports your back and allows you to change positions easily. A cushion
tucked behind your back while driving will help provide support and comfort.
Learn
more about pain medications recommended by mainstream doctors
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