For Arthritis relief, some exercise & some natural pain reliefs

Take a mental holiday. How to do it- Begin this exercise, known as guided imagery or purposeful daydreaming, by lying or sitting in a comfortable place. Then focus on your breathing.

Imagine you’re in a calming place – the beach, a forest, a garden, a waterfall.

Rest there, letting the sunshine warm away your discomfort. Let the pain drip out your fingertips and the bottom of your feet.

Sit that way for 10-15 minutes, repeating the exercise throughout the day. If your mind wanders, gently pull yourself back to the restful spot.

The exercise helps the body and mind release tension and fatigue, and helps you re-energize. The relaxation softens muscles and tissues.

2. Draw a deep breath.Lie down or sit in a position where your head can rest, and do slow, deep breathing from the abdomen.

Count to four on your inhale and then exhale very slowly to six counts, repeating a word like ‘peace,’ ‘calm,’ ‘love,’ ‘softness,’ or visualizing an image that brings you comfort. If your mind wanders, come back to focus on the breathing.

Do this every day for 10 minutes.

It works because deep breathing sends oxygen to the brain and body. It also quietens the mind and stops inflammatory hormones from pouring into the bloodstream.

3. Meditate.Meditation, or quiet contemplation, can take many forms. You’ll want to do it for at least 10-15 minutes a day.

Go off to a natural setting, or stare out the window at your garden or a snowfall.

Imagine healing energy throughout your body. Visualize the medication you take as helpful, and mentally send it to painful areas. Imagine, too, that your body tolerates the medication well.

Another option: Sit with your eyes closed, listening to music, and clear your head of thoughts.

It works because  as you meditate, your breathing slows and deepens, relaxing your muscles. It also distracts you from pain.

4. Practice gentle yoga.Find a yoga class that has a meditation component, or look for a meditation class that includes yoga stretches. Find an instructor experienced in working with people who have arthritis.

Yoga helps safely stretch your muscles. The increase in balance and strength also helps to keep you from straining during physical activities.

5. Shed pounds.Stay away from McDonald’s, unless it’s a salad. Stay away from butter and sugar. Eat more whole grains, fruits and vegetables.

Taking weight off painful joints relieves some of the pressure that makes them hurt.

If you’re carrying 10 extra pounds, you’re putting 100 pounds more force on your knee with every step . If you lose 10 pounds, you’ll feel better.

6. Stretch yourself. Take yoga or Pilates classes to help maintain a full range of motion in your joints.

For hips and knees, you can ride an exercise bike four times a week for 20-30 minutes – enough to work up a sweat.

On-the-spot hip stretch: Lie down and pull one knee up to your chest. Hold for 10 seconds and repeat with the other leg. Do a few repetitions each day.

Another stretch: Lie down. Put a towel in a loop around your foot and pull your leg up so your knee is straight. You’ll feel a stretch in the muscles at the back of your leg and hip. Hold for 10 seconds and repeat with the other leg. Do a few repetitions each day. 

If your joint is tight, you don’t have full motion. In an arthritic knee, tightness will make the knee wear like a misaligned wheel.

That causes inflammation and pain as well as more tension. Tight muscles increase stiffness too.

7. Beef up your muscles. Work with a physical therapist or trainer experienced in treating arthritis, to set up a strength-training regimen.

Strengthening the muscles in the front and back of your legs allows them to act like a brake. When your foot hits the ground, that relieves pressure on your knee.  And overall strengthening reduces fatigue.

8. Make a splash. Low-impact exercise like swimming – especially in a heated pool, where the warmth will relax your muscles – is a great way to get fit without putting extra pressure on your aching joints.

If you don’t have access to a pool, a stationary bike can also provide a low-impact workout.

Pounding causes pain. But exercise like swimming lubricates the joints.

More lubrication means less friction between joints – a boon for people with arthritis. 

9. Warm up and cool down. Before exercising, take a warm bath or put a heat compress on the painful spot for about 10-15 minutes.
After a workout, cool painful spots with an ice pack or bag of frozen peas. Wrap either in a towel and hold in place for 10-15 minutes.

Warming up increases blood flow to your muscles, making them less stiff and reducing the risk of injury.
Icing down afterward helps prevent inflammation and swelling.

10. Consider acupuncture.  Acupuncture is an ancient Chinese therapy involving the placement of tiny needles at specific points.
It’s a system of healing that works with the energy in the body.

Acupuncture stimulates the release of endorphins and encephalin, which are relaxing and pain-relieving substances. 

The therapy also improves circulation around the joints.

Any time you puncture the body, you send more blood flow to that area.

For more information, visit-
http://www.lifescript.com/Health/Centers/Arthritis/Articles/Natural_Pain_Relie