Managing Rheumatoid Arthritis Pain

If you have Rheumatoid Arthritis (RA), you may know that exercise is good for you. However, finding the time, energy, and motivation to get moving can be difficult. This can become even more challenging when dealing with painful, stiff joints.

The benefits of exercise for individuals with Rheumatoid Arthritis:

• reduce pain
• Improving joint function
• strengthening the muscles around the affected joints
• Increasing energy
• Improving mood

7 Beneficial Exercises for Individuals Living with Rheumatoid Arthritis 

Water Exercises

The Centers for Disease Control and Prevention (CDC) reports that people living with RA show greater improvement in their health after participating in hydrotherapy or exercising in warm water compared to other types of activity.

Results from a large research review found that people living with RA who participated in hydrotherapy experienced less pain and joint tenderness compared to those who did not try this activity. The research also suggested that hydrotherapy may help improve mood and overall well-being. Water-based exercises such as swimming and water aerobics may also help improve the use of affected joints and reduce pain.

Tai Chi

Sometimes called “moving meditation,” Tai chi is a traditional Chinese martial art that combines slow, gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in people living with RA.

A study of people living with RA found that practicing tai chi may help reduce anxiety and depression and improve self-esteem, self-efficacy, and motivation.

Riding a bicycle

If you have RA, keeping your heart pumping is crucial. This is because people living with RA are at higher risk for cardiovascular disease and complications. Cycling is one type of exercise that offers heart-healthy benefits. It's an excellent, low-impact exercise that's easier on the joints than other aerobic exercises.

Cycling can help maintain cardiovascular health, increase leg strength, and reduce morning stiffness. You can cycle outdoors, join a cycling group, or use a stationary bike at the gym or at home.

Going for a walk

Walking in the park may sound very simple, but it is one of the easiest and most convenient forms of exercise.

Walking can increase your heart rate, as well as help loosen your joints and reduce pain.

Yoga

Their postures breath Yoga, combined with receiving and relaxing, may also help improve RA symptoms. A 2013 study looked at the quality of life impact of Iyengar yoga on a small group of young women living with RA. The research showed that practicing yoga improved their pain and mood.

In a study published in 2015, scientists from Johns Hopkins University found similar results: people living with RA experienced less tender and swollen joints after practicing yoga than before.

Stretching

Health professionals often recommend stretching for people living with RA.

“Stretching should involve the muscles of your arms, back, hips, the front and back of your thighs, and your calves,” says Dr. Philip Conwisar, an orthopedic surgeon in California. “Do some stretching first thing in the morning, take a stretching break instead of a coffee break, or stretch for a few minutes at the office.”

Dr. Naheed Ali, author of the book "Arthritis and You," also recommends finger curling, slight wrist bending, and thumb flexion.

Strength Training

RA often leads to weakened muscles, which can worsen joint pain. Strength training It helps increase muscle strength. Stronger muscles provide better support for your joints, which can reduce pain and make daily activities easier.

Try lifting weights at home two to three times a week. You can also use resistance bands, as long as they don't increase the risk of causing RA complications in your fingers and wrists or worsen existing RA symptoms.

If you're unsure about lifting weights or using resistance bands on your own, talk to your doctor and consider working with a personal trainer.

REFERENCES

Al-Qubaeissy KY, et al. (2013). The effectiveness of hydrotherapy in the management of rheumatoid arthritis: A systematic review.

onlinelibrary.wiley.com/doi/10.1002/msc.1028

Ali N. (2013). Arthritis and you: A comprehensive digest for patients and caregivers. Lanham, MD: Rowman & Littlefield.

Evans S, et al. (2013). Impact of Iyengar yoga on quality of life in young women with rheumatoid arthritis.

ncbi.nlm.nih.gov/pmc/articles/PMC3644391/ 

Exercise and arthritis. (2020).

rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Living-Well-with-Rheumatic-Disease/Exercise-and-Arthritis

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