5 Best Ways to Beat Arthritis (and Get Lasting Relief)

What is that excruciating pain in your hip, elbow or wrist? You could be experiencing the symptoms of arthritis.

In a moment I’ll tell you how to beat arthritis, but first you should understand that arthritis isn’t just a single condition, and learn what the symptoms and risk factors are.

In fact, arthritis is the term used for a group of more than 100 medical conditions that collectively affect nearly 46 million adults and 300,000 children in America alone.

Most arthritic conditions fall into one of two categories: osteoarthritis and rheumatoid arthritis.

Osteoarthritis is by far the more common form of arthritis and usually appears in hard working joints and body parts like the knees, hips, hands, and the spine.

Rheumatoid arthritis is believed to be caused by an inappropriate immune reaction. White blood cells attack the cartilage in the joints and can even go on to destroy bones, muscles, and skin.

Symptoms and Risk Factors

You might experience a number of symptoms including joint pain, joint swelling, stiffness, redness of skin around the joint, limited range of motion, and fatigue. We don’t know the exact causes of arthritis yet, but certain risk factors are well known:

  • Age — Your chance of developing arthritis increases with age.

  • Weight — Being overweight puts an extra load on your joints.

  • Genetics — A likely contributor to arthritis, but it’s not clear how much.

  • Previous Injury – Major injuries can be a contributing factor.

  • Sports – High demand sports can contribute to arthritis.

  • Illness or infection — Gout or an infection in the joint can lead to arthritis.

Top 5 Ways to Beat Arthritis

1. Beat Arthritis with Your Diet

Evidence show that your diet may influence symptoms of certain types of arthritis and related conditions. A diet including plenty of anti-inflammatory foods and pain-fighting herbs may be helpful in combating arthritis.

Other diet tips to help fight arthritis pain include:

  • Keep portion sizes small at every meal and only eat when hungry

  • Drink lots of water and avoid highly caffeinated and sugary beverages

  • Eat plenty of brightly colored fruits and vegetables

  • Eat cold-water fish such as salmon and mackerel, which provide Omega-3 essential fatty acids, Vitamin E, and other anti-inflammatory properties.

  • Munch on plenty of raw vegetables and occasional whole grains. The fiber will help clean out mineral and acid build-up and keep your digestive system free of harmful bacteria.

  • Avoid acidic foods including red meat, saturated fats, fried foods, sugar, dairy products, refined carbohydrates, foods high in gluten, alcohol, and caffeine.

2. Beat Arthritis with Regular Exercise

The first exercise on the list of all arthritis sufferers should be stretching. It’s a great way to start off any workout. Regular, moderate physical activity decreases fatigue, strengthens muscles and bones, increases flexibility and stamina, and improves your overall sense of wellbeing.

Try these five types of exercise to ease your arthritis symptoms:

Water Exercises – Exercises like swimming and aerobics in water are good for stiff, sore joints. Water supports your body as you move, which reduces stress on and supports your hips, knees and spine.

Walking – Walking strengthens muscles, which helps shift pressure from your joints and reduces pain. The Arthritis Foundation recommends walking for 10 minutes at least 3-5 days a week.

Yoga — Beginners Yoga classes have simple, gentle movements that gradually build strength, balance and flexibility, reduce inflammation, increase energy, and promote a positive outlook.

Tai Chi — This traditional style of Chinese martial arts features slow, rhythmic movements that induce mental relaxation and enhance balance, strength and flexibility.

Indoor Cycling – Indoor cycling is an excellent way to get a cardiovascular workout without overly stressing weight-bearing joints.

3. Beat Arthritis by Applying Heat or Cold

Alternating heat and ice, 15 minutes each, for three repetitions of both can provide relief for achy joints. It may take a little trial and error to learn what combination works best for your pain.

Use cold compresses to reduce joint swelling and inflammation. Ice wrapped in a thin towel, a bag of frozen peas, or commercially available cold gel packs are all good sources. To avoid frostbite, don’t apply cold for more than 15 minutes at a time. Avoid applying ice or cold packs directly to your skin.

Heat compresses relax your muscles and stimulates blood flow. Ways to apply heat include using a moist heating pad or a warm, damp towel, warm shower, or hot tub. The most effective healing heat by far is far infrared heat, which penetrates much deeper than the superficial heating of standard heating pads.

When using standard heating pads or hot water bottles, remember to place a towel or cloth between the pad or bottle and your skin. To prevent burns, avoid using heat for excessive lengths of time and always follow the manufacturer’s guidelines.

4. Beat Arthritis with Rest and Relaxation

Rest is a critically important part of any joint pain management plan. Get at least 8 hours of sleep per night and take naps during the day to help your joints recover from any injuries or damage and reduce the number of flare-up recurrences.

Both pain and stress can cause muscles to tighten, breathing to become fast and shallow, and heart rate and blood pressure to go through the roof. Reverse these effects by practicing relaxation through meditation to calm and control your body and mind.

Try massage treatments to increase circulation and decrease tension throughout your body. Aside from feeling great, it will help you relax, improve your mental fitness and you’ll experience temporary relief in pain.

5. Beat Arthritis with Natural Supplements

Over-the-counter drugs like ibuprofen (Advil, Motrin) and naproxen (Aleve), as well as prescription drugs like Celebrex can be hard on your gastrointestinal tract. They can lead to dangerous side effects such as bleeding, ulcers, perforation of your stomach and intestines, or worse.

Natural supplements have become more popular as people seek to control their health and healing.

Systemic enzymes are a great all-natural inflammation fighting supplement without the high risks of NSAIDs.

Filed Under: Arthritis
Written By:

Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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29 thoughts on “5 Best Ways to Beat Arthritis (and Get Lasting Relief)”

  1. Glenn Leffler says:

    One of the least known and effective way to reduce inflamation is Black Cherry concentrate! A 20 ounce bottle is about fifteen dollars.It starts working within twelve hours of taking it. The texture is like that of cough syrup. Two tablespoons twice a day works wonders, but I have know people who take twice that. It has been a favorite of classical guitar players for years. There is an enzyme in black cherries that is not found anywhere else. Why it works I cannot tell you, just that it does. There are no side effects. My mother-in-law has rheumatoid arthritis and it has helped her immensely. She informed her sister who has the same condition and it has had the same result. Fifteen dollars is nothing, especially if it works.

    1. Sylvia Mansell says:

      After so many years of being a Mrs Fix-it, while I was living in my homeland of Britain,I did jobs that some men would not tackle and lifted heavy furniture, set ladders to the roof to take off a chimney stack, crawled around under my car to fix something. My male family ancestors were all engineers and I guess I have the genes. Even now, at age 92 ,I can still saw, with a hacksaw, hard, heavy wood to fix up the disintegrated weight block,from under my standard lamp.
      Needless to say my right hip and back are grumbling about that, right now.
      I have received my bottle of Heal and Soothe, which is helping and giving me relief from the pain. I don’t usually take up from these kind of adverts but you seem to me to be really genuine, and I thank you for being brave enough to do what you are doing, for people like me. THANK YOU!!

      1. Admin says:

        Hi Sylvia,
        Thank you so much for taking the time to comment on our blog and for your kind words. We do appreciate it.

        We are very happy to hear that Heal-n-Soothe is helping you and giving you relief from pain.

        If you ever need any further advice or have any questions please contact us on the following link:-

        Thank you , Our Best Wishes
        The Healthy Back Institute

  2. amorselo aparato says:

    Thank you for being concerned with our health.It will really mean a lot for us specially the health concerned like me!

  3. Francesco says:

    Great article Jesse,
    I’m 42 and 2 years ago already I started to have pain in my joins like I had never experienced before. In particular my Achylles tendons were so stiff and sore in the morning that I thought they were about to break.

    I saw a doctor who did absolutely nothing for me apart from saying that I needed to exercise more. She also took bloods whose results never sent me!!! That cost me 50 euro…

    Then I researched online and realized that my diet needed more omega 3 oils, vitamin D3 and Glycosamine sulfate. I bought the supplements, started to eat more fish and the pain was gone in just 2 months…

    Some of my joints still feel tender but, with your advice, I’m getting better and better by the day.


    Thank you so much for the free e-book and wonderful information provided. I am a firm believer in natural/alternative medication and have learned a lot since my husband was diagnosed in May 2012 with a rectum cancer carcinoma.
    We both follow a diet with lots of fresh organic vegetables/ veg juice/ fruit and free range meat/chicken. Have started to include more fish in our diet.

    A lot of the tips given in your book is similar to that on the cancer/ alkaline diet.

    We look forward to learn more from each of your emails.

    Kind Regards

  5. Chiemela says:

    Thanks so much Jesse Cannone for the information. It was very helpful especially on the supplements. Had rheumatoid arthritis at age of 10. Was actively involved in sports as a youth. Gained some weight in my late 30’s and early 40’s and the pains became unbearable especially while climbing staircase about 4 years ago. Prior my 40’s, I managed my health so well mostly by taking Omega 3 and healthy eating that I was virtually pain free as I had to drop the pain relieving tablets because I ended up developing ulcers. For now, I am on Omega 3 and Chrondiontion with herba epimedii supplement. I have noticed some improvement but still watching. I know I have to work on my weight though for better results.

  6. Paula Foster says:

    Thanks Jesse, I am starting to exercise and eat less so I will keep u posted on the result

  7. lubna nazar says:

    Thanks a lot for your useful information and tips. Apart from arthritis I have a slipped disc and trap nerve in my lower back and numbness in my feet,more severe in my right foot with occasional crampes,if you know how to treat this condition as well can be a great help.Thanks.

  8. Admin says:

    Hi lubna nazar

    Thank you for your comment and question. We feel a good starting point for you would be to get a copy of our Free book The 7 Day Back Pain Cure.

    It has a lot of information to help you regarding the lower back, discs etc. You can consider the various treatment options and pain relief and action plans. Plus there are many other useful aspects for you to read. We do hope you find it helpful.


    Thank you
    Admin (THBI)

  9. ANN HOLLAND says:


  10. Manzoor says:

    Hi just want you to know that I read all the emails you send very informative.continue doing the good works

  11. A K Dogra says:

    i m glad to read abut arthritis.i have been suffering from knee pain for long time..i agee with the remedies because i did not opte for knee replacement.

  12. delores eyer says:

    I have arthritis of the knee in pain bone on bone my feet are swollen so bad can hardly walk Dr said I need knee surgery but can’t do it till I get my sugar down. What advise can you help can you give me?

  13. Steve says:


    Here are some questions for your personal physician…

    1. Can you wear a compression stocking (closed toe, below the knee) and or knee sleeve to help keep control the swelling?

    2. Is my knee capable of starting a stretching and exercise program, (AKA Physical Therapy) in order to restore balance to the muscle around the knee so that the knee works the way it was designed to, you see if the knee is our of balance just like a car tire, that imbalance in the knee, will cause continuous irritation and thus inflammation and the knee will never heal.

    3. Can I start a cardio program to burn off any excess sugar in my body?

    4. What changes to my diet should I make to get and keep my sugar down?

    5. Do you believe in supplements or just drugs, if you support supplement, what would you suggest for me?

    6. Doc, do you think the shoes I wear help or hurt my knee, do you suggest I wear a neutral shoe insert so that my knee functions in the most neutral way?

    That is a good start and well worth asking, please lets us know what they have to say, after your visit…


  14. Geraldine Lewis says:

    Thanks. Very informative and wonderful.

  15. Mr. Oswal says:

    Great article with great in depth knowledge of arthritis. It can be cured by having supplements and rest also matters a lot. The elaboration of the arthritis is really very informative. I will be looking forward to be posted such post in future also.

  16. Ruth says:

    The pain and stiff
    News are all in my hands. I’m willing to give it a try ad the ha
    Healthcare providers don’t seem to get it

  17. Gary Moisant says:

    I HAVE arthritis in my neck that has limited my rotation and movement for many years. This was from an injury.
    I also have had low back pain for over 50 years due to another injury . I had surgery on my back back then but the residual pain never went away. I started taking Heal N Soothe , and followed the advise on the bottle. First , after about 3 weeks the neck pain was 60% gone. In about another week the Back pane was also diminishing.
    I have continued taking the Heal N Soothe since and after all these years of trying almost every thing under the Sun. With Heal N Soothe my back pane is GONE , I have full rotation in my neck WITHOUT PAIN now.
    I just had my 79 Th birthday in Feb. 2018. I workout at the Gym 5 fays a week. About 18 hrs . on average and have been since November 2012. I could NEVER have been able to do this without this product.

  18. Admin says:

    Hi Gary,
    Thank you for your kind words and we are so happy to hear of your relief from pain and great progress with Heal-n-Soothe.

    Please know that if you want or need any additional help or have questions at any time, we are here to support you in this process, just go to the top of this page and click on “contact us” and fill out a ticket and we will be happy to help you.

    Thank you, Our Best Wishes
    (The Healthy Back Institute)

  19. Ralph Hastings says:

    I have AFIB and use warfarin for a blood thinner.
    Will Heal and sooth interact with my INR ?

  20. Steve says:

    Ralph, Sorry to say, as a rule, we can not suggest or support the use of Heal n Soothe while someone is taking Warfarin or any prescription blood thinner…


    Steve HBI-Staff

  21. GEORGE says:


  22. sofia brown says:

    Great article. Thanks for the advice and sharing this helpful information. Arthritis is not just for older people but also for younger generations that’s why we really need to be careful with our lifestyle.

  23. Linda says:

    I’m not even sure if I have arthritis.. all I know is that just this last month or two.. my tricep/shoulder area, in both arms, has been super achy and preventing me to have any sort of reaching ability and even aches one of the most when I’m even just waking up from after sleeping. I haven’t been doing anything exercise-wise; so I know it’s not just from over use of any kind of weight-lifting.. and can’t think what else could be causing it?
    So, since I’m now 67… I’m wondering if it could be some sort of arthritis and I can’t wait to try and see if this will make the pain go away and allow me to zip up a back zipper and reach for things without pain.. and start sleep comfortably at night again!

    1. STEVEN says:

      Linda, without knowing the details of a painful condition best first step is to Rest, Ice or heat when the time is right and then change in diet and use of supplements to support healthy inflammation levels. Then go to the doctor and have them help you with a plan.

      1. Russell Newman says:

        I am 70 and full of life – and played international Volleyball – so lots of “wear and tear” 🙂 I have inflammatory arthritis since I had to be flown home from an overseas holiday 4 years ago when my knees swelled (could hardly walk!) from overdoing everything! My doctors recommended Knees Replacement, which I refused before checking alternatives – I somehow discovered your Heal ‘n Soothe and Super Joint Support, thank heavens! Once your supplements “cleaned me out” I have never had knee pain or swelling again. I’m one 2 caps of each day and night. I’m SO GRATEFUL!
        BUT LATELY, my shoulders and upper chest are so painful whenever I do normal physical activity (lifting, carrying, side-sleeping, etc) and remain inflamed now all day – very severe! Medications and painkillers either don’t work or are dangerous (eg Prednisolone / steroids) SO CAN I JUST INCREASE MY INTAKE OF YOUR TWO PRODUCTS TILL I FIND RELIEF, OR WHAT DO YOU SUGGEST? Thanks so much – Russell

        1. Steven Hefferon, CMT, PTA says:

          This is a great shoulder exercise, if you have a light band I highly recommend this if not you can hold a light weight in your had and go through the same motions.


          Thanks STeve

  24. Andrea Shay says:


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