How to Help Arthritis Pain With Simple Exercises

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.

2800x570_man_biking_alt.jpg

Asset Name:

2800x570_man_biking_alt.jpg

Production Year:

2020

J&J Copy Leader:

Agency Producer Contact Name:

Usages rights coverage (countries/region):

Usage rights terms/length:

Format:

image/jpeg

Size:

103543

Photographer/Illustrators:

<none>

People who exercise have a 43% reduced risk of osteoarthritis-related disability.

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.

To strengthen your joins, try Backward Leg Lifts, Chair Squats, Bridges, and Side Leg Raises.

Stretching exercises

The best arthritis pain relief comes from improving joint flexibility and range of motion.

For more flexibility, try Calf Stretches, Hamstring Stretches, Quad Stretches, and Hip Stretches.

Cardiovascular (cardio) activity

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

Types:

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

Amounts:

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.