How To Help Arthritis Pain With Simple Exercises

Man riding a bicycle in the woods

Keep Moving®

Why is Exercise Important for Arthritis Pain Relief? People who exercise have a 43% reduced risk of osteoarthritis-related disability.

Before starting or changing an exercise program to help with arthritis pain management, talk with your healthcare provider about whether you are healthy enough to participate. When determining how to relieve arthritis pain, remember that taking a Tylenol® 8 HR Arthritis Pain is not the only way.

Exercise may help*:

  • Provide joint pain relief
  • Limit the amount and type of pain relievers used
  • Stay active and energized
  • Improve sleep, overall health and quality of life
  • Better function in everyday tasks
  • Move joints more easily and slow damage

*Your results may vary.

Experts Recommend 3 Types of Exercises for Arthritis

Strengthening Exercises

Building muscles to support and cushion your joints is key to living with arthritis. Try these exercises to strengthen your joints:

Backward Leg Lifts

Chair Squats


Side Leg Raises

Stretching Exercises

The best arthritis pain relief comes from improving joint flexibility and range of motion. Try these exercises to strengthen your joints:

Calf Stretches

Hamstring Stretches

Quad Stretches

Hip Stretches

Cardiovascular (Cardio) Activity

Promoting a healthy heart, stamina, and weight can help relieve symptoms of arthritis.


Low-impact exercises—such as walking, elliptical machines, or water aerobics—are easier on arthritis hip pain and arthritis knee pain.


20-30 minutes daily (If you’re inactive, start with 5-10 minutes and increase over time to help what causes arthritis pain).

2½ hours weekly of moderate exercise, or 75 minutes weekly of vigorous exercise.

Do as much as you can do. Even if you can’t fit in much cardio, the strengthening and stretching exercises can help with things like arthritis back pain.

Short and Simple:

Warm-ups and Cool-downs for Arthritis Relief

Warming up before activity and cooling down afterwards helps minimize injury when preventing arthritis with exercise.

Always warm up for 3-5 minutes before beginning arthritis exercises with light activity like walking around the block or marching in place.

Cool down for at least 5 minutes after strengthening or cardio exercises. You can do more light activity like walking or stretching exercises.

When you start exercising to relieve arthritis symptoms, you may initially have some mild discomfort, but this often improves after a few minutes. Listen to your body if any initial discomfort persists – it knows what is arthritis appropriate exercise for you.

Note: If you experience severe arthritis pain during your workout, stop immediately and talk with your healthcare provider about arthritis management. Always read and follow the label before taking any arthritis pain medication.