Exercising for Osteoarthritis Pain Relief

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It may be hard to believe, but experts agree — exercise can help relieve Biceps curls: Start with elbows bent at the sides. Keeping your upper arm at your side, bring one dumbbell up to your shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

  • Triceps extensions: Use both hands to hold weight overhead. Keeping your elbows pointed upward, lower the weight behind your head. (Make sure you don’t hit the back of your neck.) Raise weight overhead again. Return and repeat.
  • Side lateral raises: With arms down at your sides, raise arms (slightly bent) to shoulder height. Lower and repeat.
  • Wall push-up: This exercise is great for people who are not able to do a regular push-up. Stand with feet about 12 inches from a wall. Place hands a little wider than shoulders. Lower your chest to the wall, then push back to the starting position.

    • Use cold packs after exercising if you need. Many people with arthritis wrap up their exercise routine this way.

    Aerobic Exercise for Osteoarthritis

    Try to get at least 150 minutes of exercise a week. This could be 30 minutes, five times a week. If you can’t spare a half-hour, break it up into 10-minute chunks throughout the day. You can start with short, brisk walks, climbing up and down stairs, or riding a stationary bike.

    As your endurance builds up, go for 30- to 45-minute sessions. Walking, biking, joint swelling

  • Continuing pain (pain that lasts more than 1 hour after exercising)

    • Consider appropriate recreational exercise (after doing range-of-motion, strengthening, and aerobic exercise). Fewer injuries to joints affected by arthritis occur during recreational exercise if it is preceded by range-of-motion, strengthening, and aerobic exercise that gets your body in the best condition possible.

    Ease off if joints become painful, inflamed, or red, and work with your doctor to find the cause and eliminate it.

    Choose the exercise program you enjoy most and make it a habit.