The Best Rheumatoid Arthritis Self-Care Tips To Soothe Painful Joints and Improve Mobility

You may have felt great last week, but today your rheumatoid arthritis (RA) has flared, leaving your joints swollen, tender and sore. This is the unpredictable reality many people with rheumatoid arthritis face. The condition affects your entire body, causing joint damage, pain and stiffness. That’s why the most effective rheumatoid arthritis self-care involves more than just managing pain, says Susan J. Baumgaertel, MD, a Washington-based primary care physician and founder of myMDadvocate and MenopauseMenu.

“The goal of treatment is to reduce the long-term chances of joint destruction and maintain joint mobility,” explains Dr. Baumgaertel, who has been living with RA for over two decades.

Rheumatoid arthritis can sometimes make daily tasks feel like monumental challenges. Luckily, there are self-care strategies you can adopt to reduce pain, ward off future flare-ups and noticeably improve your quality of life.

What is rheumatoid arthritis?

Rheumatoid arthritis is a chronic autoimmune condition that primarily causes inflamed joints. But it can also have systemic effects, meaning it impacts other parts of your body (including your organs). Symptoms of rheumatoid arthritis include joint swelling, stiffness and pain – especially in the hands, feet and knees. RA can also cause fatigue and even loss of appetite.

Unlike osteoarthritis, which occurs due to wear and tear over time, RA occurs when the immune system attacks healthy tissues. This leads to inflammation, joint damage and painful joints.

RA is more common in women, particularly in their 30s and 40s. While the exact cause isn’t fully understood, genetics, hormonal changes, a history of smoking and infections can all increase the risk of RA. There’s no cure, but early diagnosis and treatment for rheumatoid arthritis can help manage symptoms and prevent joint damage, says Dr. Baumgaertel.

The best rheumatoid arthritis self-care strategies

In addition to following a balanced diet and maintaining a healthy weight, people with rheumatoid arthritis can rely on these smart self-care tips to minimize flare-ups.

1. Keep moving – gently

It’s tempting to rest when your joints ache, but staying active is crucial for managing RA. Gentle physical activity like walking, swimming and tai chi can reduce stiffness and swelling. Physical therapy can also help you learn how to avoid injury.

“It’s not about pushing through the pain. It’s about learning how to do daily tasks in ways that protect your joints,” Dr. Baumgaertel says. Work your way up to about 30 minutes of physical activity daily. Check out the tai chi for arthritis video below to get started:

2. Prioritize sleep

RA pain can disrupt your sleep, but getting enough quality rest is essential to managing the condition, Dr. Baumgaertel says. She recommends creating a relaxing bedtime routine and making sure your mattress and pillows support your joints. If you're a side sleeper, try placing a pillow between your knees to ease pressure on sore joints.

“It’s not just about how long you sleep, but how well you sleep,” emphasizes Dr. Baumgaertel. “Sleep impacts how we eat, how we feel, everything.”

3. Soothe stress

For those with rheumatoid arthritis, it likely comes as no surprise that stress can trigger flare-ups. “No one knows I have RA because it doesn’t [visibly] show up like a broken leg does,” says Dr. Baumgaertel. “People don’t open doors or offer you help when you have an invisible illness like RA. That takes a toll on your mental health, so you need to manage your stress.”

In fact, depression is twice as common in people with RA compared to the general population. While reducing stress won’t cure rheumatoid arthritis, it can make coping easier.

Dr. Baumgaertel recommends mindfulness practices like meditation, deep breathing, tai chi and yoga to calm both the mind and body. Many also find relief through acupuncture, which can ease pain and promote relaxation.

4. Stay on top of arthritis self-care medications

While natural self-care remedies help, medications are vital for managing rheumatoid arthritis. Over-the-counter anti-inflammatory drugs like ibuprofen (Advil) and naproxen (Aleve) can ease pain and inflammation. But RA often requires stronger treatments.

Prescription medications like Disease-Modifying Anti-Rheumatic Drugs (DMARDs) and biologics, medicines made from living cells, target inflammation at its source. This helps better prevent long-term joint damage.

“These aren’t just painkillers,” explains Dr. Baumgaertel. “They reduce the inflammatory process that’s destroying your joints.”

Rheumatoid arthritis self-care: When to talk to your doctor

Your rheumatoid arthritis treatment plan should be personalized to you. Talk to your doctor about what works best for your RA. “Don’t crowdsource your healthcare,” adds Dr. Baumgaertel.

Keep reading for more arthritis management tips

Joint Pain + Rash May Be Early Warning Signs of Psoriatic Arthritis — Here’s What Can Help

WATCH: 5 Easy Exercises for Knee Arthritis to Improve Mobility and Relieve Pain Quickly

What You Eat Can Ward off a Gout Attack: How To Follow a Gout Diet

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.