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Arthritis Pain Relief and Prevention
Arthritic Prevention and Self Care
To help with the prevention and relief of arthritis, prescribe a proactive plan for
yourself. Take charge of your lifestyle and see where improvements can be made, like with
regards to any of the following, listed in no particular order of importance or affect.
Acupuncture / Acupressure - Acupuncture or therapeutic "needle piercing" is the
insertion of fine needles into the skin in order to stimulate targeted places in the body,
referred to as acupoints. Along with the needles, the acupuncture practitioner also
generally applies any of the following to stimulate the points; suction, friction, heat,
pressure or electromagnetic energy impulses. The treatment goal is to stimulate the
acupoints in order to balance the body's movement of energy (qi) and restore health.
Ask your healthcare provider for practitioner referrals or look in directories under
holistic services.
Acupressure, also referred to as Relief with Fingertips, is similar to acupuncture, but
uses the hands for healing technique instead of needles and other devices. Depending upon
the afflicted area and type of arthritic condition, a combination of knuckles, fingers,
thumbs and palm massage techniques are use in the surrounding areas. Note that traditional
Chinese described four types of arthritic conditions that work alone or in combinations;
wind, cold, heat and damp:
Wind - Presents itself in the body with moving aches and pains that are worsened by the
wind.
Cold - Presents itself with swollen and painful joints sensitive to fog, rain and
high humidity conditions.
Heat - Presents itself in areas reddish in color and inflamed; may feel hot when
touched.
Damp - Presents itself with aches during colder, decreasing temperatures and
storms, i.e. extreme weather changes. Consult your healthcare provider for practitioner
referrals or look in directories under holistic services for charts and more information.
Aromatherapy - Aromatherapy or "treatment using scents," is another holistic
treatment used by some arthritic sufferers for pain relief, skincare and revival,
rejuvenation and stress management. Treatment focuses on using pleasurable aromatic
botanical oils by either massaging them into the skin, adding them to the bath water,
inhaling them directly or diffusing their scents into the surrounding environment. The
oils have been known to affect moods, help with relaxation, lessen or end fatigue and
anxiety, and help the brain and nervous system via olfactory nerves stimulation when
inhaled.
Aromatherapy is reportedly one of the fastest growing fields in alternative medicine,
used in home, clinical and hospital environments for pain and stress relief. Aromatherapy
treatments for arthritis vary and essential oils used can include:
- Cinnamomum Camphora (Camphor)
- Cupressus Sempervirens (Cypress)
- Eucalyptus
- Ginger
- Hhyssopus Officinalis (Hyssop)
- Juniperus Communis (Juniper)
- Lavandula Officinalis (Lavender)
- Matricaria Chamomilla (Chamomile)
- Rosmarinus Officinalis (Rosemary)
- Styrax Benzoin (Benzoin)
Recipe for Arthritis Aromatherapy:
Add six drops each of rosemary and chamomile oils to four ounces of a base oil like almond,
avocado, sesame or soybean. Massage oil into sore arthritic joints. For added pain
relief, relax for about 10 minutes in a warm tub of water in which ten drops each of
rosemary and chamomile oils are added.
Other Aromatherapy Oil Applications:
- Mix oil with hot water and inhale the vapor that rises from the bowl.
- Add the oil in with a base oil and massage arthritic areas.
- Lightly dab and wear as a cologne or perfume.
- Add to bath water
Dietary & Exercise Planning - Consult your healthcare provider for guidelines, recipes
and menus to help establish a tailor-made diet and exercise plan. If there are other
family members with you, make sure to include them in your plans so that there is less
stress regarding food decision-making at mealtime. Ask about any vitamins and other
supplementary items as well.
Activity - Plan regular physical activity on a daily basis. This is for the rest of your
life, too, not just to lose 10 lbs, then stop. So plan accordingly, keeping in mind your
monthly budget, seasonal weather changes, any equipment and attire needs, etc. Planning
ahead avoids the stress of the unexpected; for example, on rainy days when you can't go
jogging or walking. Instead, with advanced preparation, you can simply pop in an exercise
video or cassette, borrowed from the public library for that month. Keep a journal and
note your progress and see which type activities you like best, which make you feel better
and which help you with your overall health plans that may include weight loss or
maintenance, and just getting out for some fresh air and sunshine.
Heat / Cold - Alternate with hot and cold packs to help with any pain and stiffness that
tries to pop up. (When alternating, allow body temperature to return to normal before
switching pack treatments.) And nice hot showers or baths in the morning go a long way in
helping loosen up those morning muscles and joints.
Pain Relievers - Check with your healthcare provider for any over-the-counter
and prescription pain relief medications and ointments that may be available to you. Then
have supplies on hand. Search online for discounted rates, coupons and specials. Better an
ounce of prevention than… running to the store while suffering painful joint problems on
a cold, snowy morning for some Tylenol.
Ultrasounds - Check into the possibility of having an ultrasound via your healthcare
provider or a physical therapist. An ultrasound is a recommended method of helping with
pain reduction in an easy, painless manner. Sound waves are sent or generated into the
area joint region in pain.
TENS Treatment - Transcutaneous Electrical Nerve Stimulation or TENS for short, is
another pain-free alternative to pain relief. In a nutshell, light electrical pulses travel
via a tiny TENS unit or device, resulting in a vibrating or tapping sensation, to nerves
in the painful joint area. Ask your healthcare provider for more information.
Fashion - Forget about focusing on fashion and leaving safety behind. Instead opt
for comfortable shoes like a tennis shoe that offers good support. Focus on comfort; so
that you can move your toes around a little; rubber soles to help from slips and falls;
and low heels to prevent undue stress on knees.
Journal - Keep a journal. Don't be afraid of misspelling words or lousy handwriting.
Just be free to jot down your feelings, progress, thoughts, good days and bad. Add stickers
and use colored markers or pencils to be more creative. And note any questions you may
have, maybe list them at the end of the journal, so that you can take the journal along
on medical appointments and ask your healthcare provider.
Safety - Don't worry what others think or say here. If you need and can have safety
bars installed and other safety equipment in your home, bathroom areas especially, good for
you. Focal points include: safety bars for tub and shower areas, stairways (indoor and
out), walkways / driveways that ice up during wintertime and any swimming areas.
Network - Team up with a fellow arthritis sufferer or two and meet for walks, chat
breaks and fun. Cyber-buddies are great, too. With your favorite search engine, surf for
arthritis forums and reach out to meet new people, find new resources to share and more.
Get up and Garden - Multiple rewards here! You enjoy this fun outdoor activity and
benefit from healthy sunshine and exercise. You'll harvest plant, fruit and /or vegetable
crops to enjoy, share, sell for extra income, donate and leave for local wildlife.
Take Breaks - Especially if your job involves a lot of sitting, get up and stretch
your legs every 30 minutes or so. Shake out the stiffness.
Wrist Aids - If you're at a keyboard all day, check out the latest wrist rests for
your keyboard.
Massage - Treat yourself to a massage to relief painful stress. Arthritic patients
have found that massage therapy and gentle stretching helps to relieve pain, relax
muscles, reduce swelling and aid in range of motion in joints. No funds available? Check
out a library book on how to give yourself a message. Here are some basic guidelines.
- For osteoarthritis: Gently massage around the painful area with a little
vegetable oil or massage oil on your fingertips, making small, gentle circles with your
fingertips. Avoid massaging directly on the joint. Instead, work right above and below it
with your fingertips. Repeat daily for three to five minutes each time.
- For rheumatoid arthritis: Apply oil or cream to your fingers and use a rhythmic
or effleurage massage on the muscle and tissue around the afflicted joint. Repeat daily
for five to 10 minutes each time.
Yoga - Yoga has helped arthritic patients with improving confidence, mood,
self-awareness, range of motion, relaxation, blood circulation, concentration, stress and
pain reduction, health of bones, tendons, muscles and joint ligaments. Classes and
instruction are often offered at health and fitness centers; check out public library
resources, too (books, videos, audio cassettes, DVDs, etc.) Not much is required to
begin: pillows and a mat, some type of blanket or carpet piece for padding and comfort.
"Let's Do Yoga," an article by Christina DiMartino published in Arthritis Today, mentions
six basic yoga positions that offer a wide range of benefits (don't perform any that cause
strain and remember to confirm with healthcare provider):
- Mountain Pose - This position is for helping develop posture. With feet a
comfortable distance apart, legs and knees straight, stand and distribute weight evenly,
tightening thigh muscles. Keep pelvis in a neutral position, not arching the back, not
leaning forward, and expand ribcage by opening chest and shoulders. Hold head comfortably
straight with arms loosely hanging at your sides, body vertically aligned.
- Child Pose - This position is for help with stretching the back and neck, and
for stomach stress, for improving digestion. Begin by sitting in a chair, draping your
torso over your knees. After strength and endurance build over time, gradually extend
this position by sitting on bent knees with feet and toes straight behind you, and spread
knees wide enough to allow the torso to fall forward between your legs. Gently release
tension by inhaling and exhaling slowly, falling forward, using pillows and blankets for
padding and support.
- Down Dog Variation - This position is for alignment, balance upper and lower body
strength and flexibility. In a standing position, with feet parallel and straight beneath
the hips, pointed forward, face a wall. Point knees straight ahead, bend them slightly and
place your hands against the wall, slightly higher than your shoulders, shoulder-distance
apart. Gently drop your head forward till the ears are between the elbows, while pressing
with your arms and pushing back with your hips.
- Cat-Cow - This position aids in stress reduction, increasing circulation and
range of motion in the spine. With hands and knees shoulder-length apart, squat down on
all fours. Breathe in slow, steady and deep while gently arching the back, tilting the
pelvis upward, and stretching the neck and head forward. Exhale while tucking the head.
Repeat, focusing on movement and breathing coordination.
- Reclined Twist - This position stretches and opens the hip joints, massages
the sacral area and back, and stretches the spine. In bed or on your mat or blanket, lie
on your back with knees bent and feet flat. Lift hips, shifting them slightly to one side,
and place knees one on top of the other, falling in the opposite direction of your hips as
you inhale. Exhale, turning the head opposite the knees. Wait 30 to 60 seconds, then
release. Then raise knees back to the center and stretch in the opposite direction, using
other side. Tip: Beginners may want to extend one leg at a time and bend and twist the
other.
- Deep Back Rest - This position is to help with relaxation. Usually the final
pose in yoga classes and performed in bed before sleeping, it aids in mind and body
relaxation. Flat on your back with feet comfortably apart and facing out, place arms a
comfortable distance from the body. Face palms whichever way are most comfortable for
your wrists. And dim lighting or place something over your eyes.
Some people combine their favorite soothing music or sound tracks, like nature or ocean
sounds, with the positions. And some vary lighting colors, depending upon the season and
their mental and physical health. For more techniques and information, check with
additional resources from your public library and medical clinics.
Physical Therapy - Check with your healthcare provider about finding a physical therapist
to help with various exercises based upon your diagnosis.
Stress Management Techniques - Regardless of arthritis, 70- to 90-percent of the general
population reports being stressed, which can sure add to pain and ill health issues. So
prevention and self-care are in order. Here are many ways to deal with stress:
- Assertiveness Training - For some reason, especially if others are older than you, at the
mention of arthritis, people can try to minimize what you're going through, thinking they
are older and you shouldn't be complaining about your "aches and pains." Well, tough. Age
has nothing to do with arthritis or your pain. And others may get caught up in their own
lives too much from time to time to notice, but you are important. And so is your health
and your pain relief. So take charge and take care of yourself. Learn to say "no" to
unhealthy activities that strain your joints. Slow down and use aids where you to need to
like grips in the stairways, a walking cane or athletic shoes instead of heeled dress
shoes. Your health and pain relief is very important.
- Coping Skills Training - Learn to cope better by improving three areas: your thinking,
behavior and lifestyle. Thought-wise, start thinking more about the positives instead of
negatives. For example, there are many more treatment options available today for
arthritis. And that's a very positive ideology to focus on. For help with more, check our
positive thinking inspirational nonfiction from the library. And be a volunteer for those
less fortunate than you are to get a different perspective on life.
Behavior-wise, get more organized. Allow time to plan, shop for and prepare your meals and
menus. Allow time for activities, exercises and other self-care necessities. Use a planner
or notebook and pencil to jot down daily goals and things to do so that they get done. And
do allow time for venting and sharing your frustrations with a close friend. Work in humor
whenever possible to lighten the load and make life more enjoyable. And Plan fun things
into your life; trips, hikes, etc. And lifestyle-wise, shuffle some of these into your
routine:
- Pet Therapy - get a animal companion.
- Meditation - take a time out.
- Deep Breathing - stand and focus on your feet pressing the floor, grounding you.
- Pace - go at it for awhile back and forth.
- Leisure - read a good book, hum, just do nothing...
- Rest - sleep or take a quick nap or just rest.
- Nature - Take a hike, stop and smell the roses.
- Hydrotherapy - Enjoy a soothing, warm or hot bath with your favorite bubbles or oil(s)
added. Dim the lights, light a candle, play soft music...
- Music Therapy - Enjoy soothing tunes in your favorite lounge chair, on the porch, in the
bath, resting in bed.
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