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Treatments > Self-Treatments > 51 Ways to Be Good to Your Joints
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51 Ways to Be Good to Your Joints

Tips about joint health from the editors of Arthritis Today

Avoid a pain in the neck. Document holders attached to computer monitors and positioned at eye-level, along with hands-free telephone headsets, can reduce neck strain.

Compute comfortably. Your upper body should be spaced 20 to 26 inches from your computer monitor, the top of which should be at an even line with the top of your head when your head is in neutral position. Your arms should hang comfortably at your sides, elbows at a right angle, with your wrists relaxed while typing.

Ditch the high heels.
Unless you're a fashion model, chances are you can live without high heels. Experts say a three-inch heel stresses your foot seven times more than a one-inch heel. In addition, heels put extra stress on your knees and may increase your risk of developing osteoarthritis.

Sit and stand. Neither sitting nor standing on your feet all day is good for you. When possible, alternate between the two to prevent locking yourself in one position. If your job primarily involves sitting, take a break and stand up every 30 minutes or so.

Rest your wrists. Purchase a wrist rest for your computer or make your own with two strips of bubble-wrap packing material taped together. Make the bottom strip wider than the top one, and tape the excess width to the bottom of your keyboard so the wrist rest extends outward.

Handle heavy loads. To make heavy loads easier to handle, use your largest, strongest joints and muscles to take stress off smaller hand joints and to spread the load over large surface areas. When you lift or carry items, use the palms of both hands or use your arms instead of your hands. Hold items close to your body, which is less stressful for your joints. For joint safety, slide objects whenever possible rather than lift them.

Resolve to reduce. Lose weight. You won't just look better – you’ll feel better, too. Every extra pound you gain puts four times the stress on your knees. The flip side is that even a small amount of weight loss will give your knees relief. Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.

Picture portion sizes. Eating proper portions is key to losing and maintaining a healthy weight and, in turn, lightening the load on your joints. Brush up on proper portion sizes and picture visual comparisons. For instance: One serving of meat –  3 ounces – is the size of the palm of your hand; one serving of dairy – say 2 ounces of cheese – is the size of a pair of dominoes; one serving of vegetables – 1 cup – is the size of your fist.

Turn off the tube. Television not only keeps you sedentary, which slows your metabolism, it also makes you prone to overeating. Read a good book instead, or better yet, pop on those cross trainers and hit the road.

Build strong bones. Boost your calcium intake, because a diet rich in this important mineral helps to keep your bones sturdy and can lower your risk of osteoporosis (the brittle bone disease). There are plenty of sources besides milk, including yogurt, broccoli, kale, figs, salmon and calcium supplements.

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Gloria Wiegand
18 May 2012, 12:06
thank you all who wrote here. I am starting to drink Supple and see how it goes. I also am eating anti inflammatory foods and changing my diet. I don'tknow if I can give up the homegrown tomatoes! But I don't take any Advil for a week now. I don't want to rely on drugs if I don't have to. I pray for all of you in pain. Stay positive, pray, and help others, as you are doing now. meditation,exercise, right diet and positive attitude are a must.
Ronell Smith
11 Apr 2012, 00:05
Hi I was diagnosed with RA 3 years back.
The pain in the winter are horrible.I do all my work myself and i'm working in our family business.I try to do tae-bo every day I lost in 2 months 11kg.
I use folic acid, tramacet, methotrexate and nafasol.I try to eat right.Somedays I am very depressed.My mother also have RA but refuses to get help and use medication her hands are deformed.I feel so sorry for her.Some days I'm wondering how long will my husband still loves me?
Lisa W.
29 Mar 2012, 00:45
I took low dose prednisone, a steroid, orally for the first three months of my pregnancy to treat elevated NK (natural killer cell) activity after having tests run at the advice of a Reproductive Immunologist.

Now, two years after my daughter's birth (when I nearly died of a rare, often fatal pregnancy complication, HELLP Syndrome) I suffer from severe joint pain. Am treating it with P.T. and vitamin supplements but considering other options.

Thanks!
Arthritis Joint Pain
20 Dec 2011, 11:49
Fresh oranges, orange juice and many other fruits and vegetables are rich in antioxidants and offer more for your joints than that rib eye steak.
Tina
09 Nov 2011, 16:09
Im a 30 years old mother Im not over wight. I have been having problems with my knees,rists. My knees hurts when I bend and they pop and I can move them around with my hand. My rists hurt when I am cold and I dont want to move because it seems to make them hurt more. what can I do? I hate feeling like this. Is there anything I can do or take to make these pains stop.
Tracey
12 Oct 2011, 07:06
I have recently gone off the pill and started taking calcium, I find now that my back neck and legs are becoming very stiff. Could this be because of the calsium?
Rose
06 Oct 2011, 22:00
Mickie:
Swim aerobics is the answer. I have all of your things and I do swim aerobics and am losing weight. Also read Eat for Health by Joel Furhman.
camille
06 Oct 2011, 14:56
I am bone on bone in both knees, with no meniscus in my left knee, i have bilateral carpal tunnel, scoliosis, lordosis and kyphosis, needless to say by back is a road map. How can i loose weight with all that is wrong with me, and keep the pain at bay?
Mickie
05 Oct 2011, 08:28
What do you do when you have arthritis in your spine, osteoarthritis in your knees and hips, but also have asthma, Reynauds,allergies and fibromyalgia? Oh, and sleep apnea and are obese?
Sherry
04 Oct 2011, 18:10
Hi, my name is Sherry and was diagnosed with RA 6 months ago. I'm currently taking plaquenil, methotrexate, folic acid, and humira. I was able to stop the prednisone. I understand how many of you feel. Every day is an adventure with RA. I'm feeling alot better than I was 6 months ago but there are days that I have to make myself go. I have a stressful job and am always moving ( good thing) I often feel that I'm all alone and no one truly understands how I'm feeling or understands my frustrations. Probably the worst for me is the " brain fog".
Mark Weston
04 Oct 2011, 13:39
I was scheduled for a knee replacement in late September. Being a playwright I decided to delay the operation as a play opened Off-Broadway successfully and I needed to be available for interviews etc. My knee cartilege in both knees are gone. However,
I am not immobile. I don't use a cane or walker. The only idscomfort I truly experience is when after sitting for a length of time...rising is painful for a moment. Being 80 is another factor. As the King in Siam stated, "Tis a puzzlement!"
Sharron
19 Sep 2011, 20:54
Anyone out there have experience with Plaquenil? My Rhuematologist wants me to start it for my recently diag. RA....Thanks.
FireS
02 May 2011, 13:49
I started having really bad knee pain, which started in the muscles in the back of my leg. I found out that a good "food based" B Complex vitamin did WONDERS!
Also joint pain often comes from cartilage drying out. 2 qts of water a day helps a lot, but it takes weeks for the body to re-hydrate.
Terry Fuller
15 Jan 2011, 18:41
Over the past few years athritis has gotten much worse. The base of the thumb a finer joint and knees. The right knee was described as a mess after the doctor saw the MRI. He recommended not walking down hills and swimming. There is an arthritis swim class nearby. I have played tennis, taught ice skating and elder fitness and now at the age of 76 I am working to keep the muscles in good condition for when the replacement surgery(s) are needed. I do not take pain pills. I eat well, am not overweight, climb stairs and work to keep a good posture. I also do balalnce exeercises. There is no cure but new procedures for replacement seem tolerable.
Donna
13 Jan 2011, 16:01
I'm 39 and have had arthritis in my neck for about three years. I've had terrible days that I've woking up and were unable to move my head because the pain was so bad. Winters are defiantly worse for me. I have to sleep on an orthopedic pillow so I can wake up with less pain. I also have my daughter give me daily massages which helps a lot and taking Motrin when I'm feeling really bad. I'm not big on medication so I try to find other ways if I can. Donna
Laurie
16 Dec 2010, 19:00
When is the right time for surgery? I have OA in hands, feet, knees and maybe hips. Had a total knee replacement w/ so-so results. Take lots of supplements, topicals, ibrofen, Lyrica but the pain in my foot prevents me from doing much walking even though I am supposed to stay active. Was told that I need foot surgery to fuse the joints where there is no cartlidge. I am 52 and would like to walk without pain but am a little nervous about surgery (I got three opinions). Thoughts?
WIlliam F
01 Oct 2010, 16:00
Hey everyone, although I have personally never had joint pain, probably because I am only 21 years old, I have seen a product that has worked wonders for the people I have shared it with. It has increased their mobility immensely and has decreased their pain as well. This product has made them much more active and they thank me all the time! It is a juice drink, and it is all natural and organic. Just had to share that! :)
Jim
25 Sep 2010, 00:49
I have OA in a fused ankle, right knee , spine and both wrists. I use FLEXCIN out of florida.......flexcin.com ....seems to work well for me, all natural and good for many illnesses like gout, fibromyalga etc.......check it out and you decide.
Dave
16 Aug 2010, 07:47
I have Spondylolisthesis. I am trying to get comments on best bed/matress. Have a sleep number system - hate it! Any recomendations. ...Tempur-pedic?? ...or other?
Sherri
06 Aug 2010, 18:52
I had radical surgery in my neck with fusion of my C3,C4,C5,& C6 with diseaction of C4, rods, and screws into a anterior steel plate, done in 2005. Then in 06, developed RSD with total loss of right arm, due to severe nerve damage. Thru pain mgm RSD shots, physical therapy and much work, I've regained much use of the right arm. Now I have a herniated disk at C7, T1.largely due to the weight of the steel, and the degenerative disk disease I suffer. Also now am experiencing numbness and loss of use of my left arm. Walking, swimming, relaxation exercises, are the only things that seem to help with the chronic pain I constantly have. Any suggestions?
craig
01 Aug 2010, 08:19
i take liquid glucosamine in a very pure and refined format with cherry and pomegranate and it has been a life changer for me. the best i have found is JoMo which was recommended by my orthopedic surgeon in florida. hope this helps
steve lowman
26 Jul 2010, 06:26
Wrist rests are poorly named. Do not rest your wrist on it, because this will increase your risk of carpal tunnel syndrome. Maybe the rest works a little if you rest your palm on it, I mean the big muscular part of your palm at the level of the 'deep palmar arch' (http://www.instantanatomy.net/arm/surface/palmofhand.html).

Better to learn that you need to keep your wrists mostly straight or bent slightly down, and absolutely avoid keeping them with an upward bend. This is true for typing as well as for mouse use.

Good idea to use a good quality trackball instead of a mouse.
steve lowman
26 Jul 2010, 06:14
WHY IS TYPE 11 UNDENATURED COLLAGEN NOT EVEN LISTED IN THE SUPPLEMENTS SECTION OF THIS WEBSITE ????

Sorry for shouting, but good quality research shows that this supplement is vastly superior to any of those you have on your list. It's just crazy that you don't have it even included. It should be at the top of the list in big bold font.
joint pain relief
23 Jul 2010, 13:59
pain management improves muscle relaxation
Ida Criswell
08 Jul 2010, 10:32
I have been hearing great reports from excess, 50,000 M of Vitamin D a week for RA , Lupus, Allergies. One family member has been taken off all RA medicine by her Rhematologist and takes nothing but the Vit. So far, so good.
Lorraine
07 Jul 2010, 07:25
Lorraine:

GM Every onemy name is lorraine n i been with RA for many year, I have my good days n my bad day, but more good days thanks to my Dr.I Just starting to take a new medicin n is working for me very well ( Rituxan)i can see the changes in me already. Im not rying to give advise but this is what i do, i keep my self busy, i work, exeside n i ballroom dancing to, i try not to let this RA get to me , sometime the pain is to much, but i still keep my self busy n i feel better, is better to talk to other people that help me alot, so every one at there keep ur head up, n let become a happy family n deal with this together maybe by talking to one n other we can lear other ways to deal with this RA. This is my email Adress if you will like to contact me please do so lorraine_burton@yahoo.com. Have a good day:)Remember you are not alone out there.
Sean
06 Jul 2010, 16:39
I'm 36 and have been fighting spinal osteoarthritis for 6 months now. I went from feeling life was over to getting my life back. Some tips from me: inversion table therapy 2x a day, 1hr swimming at lap pool 4x a week, NO LIFTING or load bearing exercises of any kind. Supplements I am taking- Vitamin E, B's, Calcium, D, Selenium, Glucosamine/Chondroiton by nutralife 3x a day, omega3 oils 3x a day, Genacol type2 collagen 3gms a day. This has all turned my life around :)
Joan Rickords
06 Jul 2010, 16:27
I have RA, Osteoarthritis, fibromyalgia and Crest Syndrome. I take Enbrel and Methotrexate injections, Tylenol Arthritis str. for pain. I had to have hip revision surgery in April. Since then all my joints seem to be very painful. My knees have flared up and also my wrists and other hip. My rheumatologist says I could take prednisone again. I hesitate with that option-I get such side effects and I worry that my other hip will only get worse sooner. Any one have any other options for severe joint pain. I am in physical therapy right now for my hip that was operated on. Both hips are very weak. Need advice.
Margaret
06 Jul 2010, 13:18
I have scoliosis which affects mostly my lower back and hips but also affects my upper back since my spine is S-shaped with most of the curvature in the waist area. I'm finding that exercise, is the best thing I can do to keep my muscles flexible and as strong as possible. I do a pilates class(the one I do is not high intensity--mostly stretching) three times a week, swim laps, and do water exercises three times a week at the YMCA. If I have to miss exercises for more than a week, I can sure tell the difference and start aching more. I also find that a heating pad in the winter is soothing at bedtime and in the summer cold packs feel good. There's really no cure, at my age, for scoliosis, so I've learned to live the best way I can to relieve some pain. I can't take drugs like vicadin, I take tylenol 3 with codeine when I really need to sleep well.
Don in San Francisco
06 Jul 2010, 13:02
Is anyone out there dealing with the combination of scoloisis and OA in the spine/hip? If so, I'd be interested to know what experiences, advice, you have and can share.
Lorraine
06 Jul 2010, 12:19
I have had osteoporosis& rhemutoid arthritis for over 10 years. and now since i have been seeing a rheumotologist i feel so much better,,i am taking fosomax.enbrel shots and methotrexate. those are alot but they have really helped me.I can do alot more work than before.if you need to know the dr. is dr.david mclain. he is at brookwood and is very good..you might want to try him.
melissa salley
28 Jun 2010, 16:33
what specific food can help rebuild joints is there??? I have very painful osteoarthristis....
julie
25 May 2010, 17:06
I am woundring is there any kind of health drink that you know of to help me with my joint pain my whole body gets stiff im looking for a cure for this problem im trying to lose weight lost some weight ive been threw alot and it has not gotten better
thanks julie
Parix
28 Apr 2010, 20:21
Hey Antonio, I tried Supple too. I had knee pains when I was 13 after an accident while riding my bike home. I started becoming immobile coz I couldn't stand the pain. After drinking Supple for 2 days, i felt amazing relief. I continue drinking it until now. I lost weight too! I LOVE IT! :)) I also recommend you guys to try it. It really is effective :D
Antonio
28 Apr 2010, 04:39
Hi everyone, I wanna share with you this product my grandma has been using for years. It is actually a health drink that rebuilds your joints. It helped my grandma recover from arthritis. I would remember when I was younger she would ask me to massage her legs with an ointment just to help ease the pain especially when its cold. She often complains about her leg joints every early morning. My mom bought this health drink Supple for her and I noticed my grandma not complaining about her legs anymore. She has been using the health drink for a couple of months now and since she started drinking it , she hasn't been having troubles with her joints lately. She even went back to her garden , planting and cultivating her ornamental plants. I did a bit of research about it over the internet and I've found out, it has a lot to offer more than just a health drink!, What's best about it is that is clinically proven and safe for daily intake. It's really a joint problem answer in a delicious drink, as their website would advertise. That's also the reason why I placed their website as part of my comment(www.supplebodies.com).Also, it's been clinically proven to reduce weight, something that my grandma needs too ,lol. Anyway I just wanted to share it to people who has arthritis or joint problems in the hopes that it would help anyone out there who suffers from such ailments. I'm certain it will help , Thanks to this health drink , my grandma is back on track so to speak.:)
abel
23 Apr 2010, 10:52
help me to find a rigth medicine for gout and rhematiod arthritis it was so painfull.and right food to eat.tnx God bless you.
Peggy Kirkpatrick
20 Apr 2010, 10:24
I have Arthritis in my sholders, knees and some in the back. I use Vicodin. The doctor
says its the best for OA. I take other medications and it is the best. They have so many products advertised on the web. Can anyone or many tell me which one works?? I take many vitamins. I know weather before it rains causes pain. I cannot take other drugs, for in the past it caused ulcers. I pray there are answers. Prayer helps a great deal, it helps get thru the pain. into JOY. for all things. Im 67. Thankyou in advance.
Hortencia
14 Jan 2010, 14:02
Hello my name is Hortencia, I was diagnosed almost seven years ago. I have taken several medication to relief the pain and now I been on Orencia for the last two years. I am feeling ninety percent better. Now, other than walking at a slow pace I would like to do some yoga videos. Are there any good yoga videos you recommend for us that have rhematoid arthritis?

Thank you for this website it has guided me to a healthier lifestyle and continues to enhance my knowledge about rhematoid arthritis.
faswila - kenya
18 Nov 2009, 03:48
thanks to you all for the education your are giving about arthritis.
caroline
07 Nov 2009, 06:55
i have developed an arthritis nodule on my right ring finger which apparently has to be cut out surgically. has anyone any information about these things? i have had osteoarthritis for 17 years and it's the first time i've had one of these. very very painful.
BUNNY
07 Nov 2009, 06:23
I live in saint albans queens ny I am looking for a rheumatologist who is passionate and listens, if any one out there know of one in queens or long island please let me know i rather go to one word of mouth than find one cold

i thank you all in advance and never give up
Emdadul Huque
21 Oct 2009, 06:42
This is Emdad from Bangladesh. I hv been suffering since 3 years and can't find proper guidence. Now i am taking metheutrax 25 mg weekly and sulfasalzine 500mgx6 tablets daily. Need help/suggestions in this regard.
Regards/Emdad
marie
15 Oct 2009, 10:47
I suffer from arthritis in my neck, which is a little scarry, and in my wrists. When I faithfully do my neck excercises, I feel so much better and have much more movement and decreased pain. But I have to spend the time on me! I also found MSM. I buy it cheap at the horse feed store in bulk. It is food grade. I have to mix it with a small amount of hot water, then follow it with a tall glass of juice, just to get the taste gone. I think my body absorbs this powder faster than some pill, which can cost 10x as much. I have shared this with others who suffer mild arthritis, who have seen drastic results. Sometimes all the medicines we take get very costly. MSM has really worked wonders for my wrists and neck. If I am very consistant, I can get to where I can do a push up! I was glad to read some of your stories. Good Luck
Ann
05 Oct 2009, 13:04
Osteoarthritis in the hand and thumb. Hand therapist want to operate.Have a hand wrist wrap with a hard material wich they put in water and thumb part hardened. Helps some I donot want shots of cortsone. Tynol arthritis.
Sharon Yntema
14 Jul 2009, 19:06
Oxalic acid, found in green leafy vegetables, interferes with calcium absorption. Spinach and chard contain especially high levels of oxalic acid. However, if rice is eaten with these vegetables, it prevents this interference and allows for good calcium absorption from these otherwise nutritious vegetables. Grains other than rice have not been found to be as effective in doing this. Other calcium-rich leafy vegetables such as kale, collards and mustard greens have much lower oxalic acid levels naturally and do not need rise for proper absorption.
Norma Price
26 May 2009, 02:27
What is in tomatoes and potatoes which aggravates arthritis symptoms? I know they are both members of the nightshade family which are slightly poisonous in some varieties. Does anyone have any serious data?
trueanne
18 May 2009, 16:16
Dear bhamjni. I hear how frightened you are and wtite this in the hope that it will make you feel better. Nobdy really knows what to do, and there is no cure. many different ideas, as you have found out. My Mom had rheumatoid arthritus for 47 years. She died of pneumonia. I have osteoarthritus. and feel in the same boat you are. Suggestions. get a doctor you both like. try to make her feel as happy as you can: breathing, loving you and you loving her, sunshine..
Do what you KNOW is good...calcium, tylenol (mildest for pain), diet rich in fresh fruits and greens...Some say no tomatos or potatos....but I haven't come to terms with that one yet myself. try to model for her the behavior you want her to have...not stressed. being grateful, not having great expectations. I'm surely struggling, too. There are many of us, and we can send each other positive thoughts and support. Does your mother know you see her as unique and beautiful? what color are her eyes? Can you find someone who speaks your language to help you figure things out? Or is that not a problem. I understand how much love is behind your wanting to find a good doc. I think we all do. Love, best wishes, trueanne
Bhamini
18 Mar 2009, 08:43
i dont knw frm where to start , the thing is my muma is suffering from rhematoid arthritis since more then 3o yrs , but due to lack of money we coudnt get her proper treatment, now i want to knw wat should be done to get her rid from these serious pains, our dr suggest mabthera injection but she is suffering from kidney infection too n the creatine is 2.6 now, n we dont knw wether to go for this injection or not? as its costly too n its sresult too vary..
please suggest me what should be done in ths case.
whosoever reading this message pls send dis to the top of the doctor in whole world so that my mom get accurate guidance .
please help me please , forward it to the best doctor in the world.
we need helppppppp.
bhamini

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