ARTHRITIS affects a staggering 10 million people in the UK and is a condition that affects the joints. With most people stuck indoors, how can you relieve the pain felt in the joints? Arthritis is a common condition that can affect people of all ages. Arthritis pain can lead to a number of debilitating symptoms that patients will want to try and avoid.
The condition is known to make life much more difficult with simple, everyday tasks becoming much more difficult. Sometimes the condition can greatly affect a person’s life but trying these easy two-minute exercises could help relieve some of the pain felt.
Natural Home Remedy for Joints Pain
Arthritis Foundation said: “A study shows that just two minutes of exercise daily is enough to ease the pain. “In the study of 198 office workers with frequent neck and shoulder pain, those who completed two minutes a day of resistance exercise with elastic tubing experienced relief similar to those who completed 12 minutes of daily exercise.”
Arthritis Foundation said: “A study shows that just two minutes of exercise daily is enough to ease the pain. “In the study of 198 office workers with frequent neck and shoulder pain, those who completed two minutes a day of resistance exercise with elastic tubing experienced relief similar to those who completed 12 minutes of daily exercise.”
Duke University physical therapist, Cynthia Harrell, who specializes in arthritis said: “Short bouts of exercise can strengthen muscles and relieve pain and stiffness due to arthritis.
“And even two minutes can be broken up into smaller chunks of different types of exercise that can give your whole body a boost.” Arthritis Foundation recommends some easy two-minute exercises
To relax and relieve stiffness in the joints:
- Breathing deeply through your belly for 30 to 60 seconds
- Stretch hamstrings for 30 seconds
- Stretch calves for 30 seconds
Strengthen muscles to support knees by:
- Squeezing a ball between your knees for five-second squeezes for a total of 60 seconds
- Perform seated straight leg raises for 30 seconds for each leg
To strengthen the hips and thighs:
- March in place for 30 to 60 seconds
- Walk forward and backward 10 steps each way
To improve upper body range of motion:
- Circle arms backward for 30 seconds
- Moving your arms on a tabletop as if you’re doing the breaststroke for 60 seconds
- Perform wrist circles, wrist bands (up and down) and open and close fingers for 10 seconds each
If worried about the pain felt due to arthritis, monitoring your diet could also help with pain management. In a 2009 study, it was found that decreasing the number of wrong foods eaten could help to reduce inflammation and help restore the body’s natural defenses.
Certain foods can either promote or suppress inflammation in one’s body. By eating anti-inflammatory foods such as leafy green and colorful vegetables and avoiding inflammatory foods, a person could help ease their arthritis pain.
The NHS added: “There’s no cure for arthritis, but there are many treatments that can help slow it down. “Osteoarthritis treatments include lifestyle changes, medications, and surgery.
“Treatment for rheumatoid arthritis aims to slow the condition’s progress and minimize joint inflammation. “This helps prevent joint damage.” Daily Express.
Yoga for Arthritis Pain
While there is no cure for arthritis, there are ways to manage the symptoms and improve quality of life. One such way is through the practice of yoga.
Yoga is a mind-body practice that has been shown to be effective in treating arthritis pain. A study published in the Journal of Rheumatology found that yoga was as effective as physical therapy in reducing pain and improving function in people with osteoarthritis of the knee.
Yoga can help to reduce pain in a number of ways. It can help to improve flexibility, which can reduce stress on the joints. It can also help to strengthen the muscles around the joints, which can provide support and stability. Yoga can also help to reduce inflammation, which is a major factor in arthritis pain.
In addition to reducing pain, yoga can also help to improve function in people with arthritis. A study published in the journal Arthritis Care & Research found that yoga was effective in improving the range of motion, strength, and balance in people with osteoarthritis of the knee.
Yoga is a safe and effective way to treat arthritis pain. It is a low-impact exercise that can be modified to fit the needs of people with arthritis. Yoga can be done at home or in a class.
If you have arthritis, talk to your doctor about whether yoga is right for you. Yoga may be a safe and effective way to reduce pain, improve function, and improve your quality of life.
Here are some of the benefits of yoga for arthritis:
- Reduces pain
- Improves flexibility
- Strengthens muscles
- Reduces inflammation
- Improves range of motion
- Improves balance
- Improves quality of life
If you are considering trying yoga for arthritis, here are a few things to keep in mind:
- Start slowly and gradually increase the intensity of your practice.
- Listen to your body and don’t push yourself too hard.
- Be sure to modify poses as needed to avoid pain.
- Find a qualified yoga instructor who is experienced in working with people with arthritis.
If you are interested in using yoga to manage your arthritis pain, it is important to speak with your doctor first. They can help to assess your physical abilities and recommend appropriate modifications or adaptations to the practice. It is also important to work with a qualified yoga instructor who has experience working with individuals with arthritis or other chronic conditions.
Overall, yoga can be a powerful tool for managing the pain and inflammation associated with arthritis. By combining gentle movements, breathwork, meditation, and mindfulness, individuals with arthritis can improve their physical and mental well-being, and enjoy a greater sense of peace and ease in their daily lives.
