7 Everyday Exercises to Manage Pain

Water exercise

According to the Centers for Disease Control and PreventionTrusted Source, people with RA show greater improvements in health after participating in hydrotherapy—exercising in warm water—than with other activities.

Tai chi

Tai chi is a traditional Chinese martial art that combines slow and gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in patients with RA.


Biking helps maintain cardiovascular health, increases leg strength, and reduces morning stiffness. You can bike outside, join a cycling group, or use a stationary bike at the gym or in your home.


A walk in the park may sound too simple, but it’s one of the easiest and most convenient forms of exercise. In addition to getting your heart rate up, walking can loosen your joints and help reduce pain


Yoga, which combines postures with breathing and relaxation, also helps improve RA symptoms. Studies show that younger individuals with RA who practiced yoga experienced improvements in pain and mood.

Strength training

RA often leads to weakened muscles, which can worsen joint pain. Strength training helps decrease pain and increase muscle strength. Stronger muscles better support your joints and make daily activities much easier.

Other types of stretching

Healthcare professionals often recommend stretching for RA patients. “Stretching should include the muscles of your arms, your back, your hips, the front and back of your thighs

Adjust to your condition

Whichever exercise you choose, the important thing is to keep at it. Some days you’re likely to feel more pain than others. That’s Okay. Just exercise with less intensity on those days, try a different type of exercise, or take a day off.

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