Living with arthritis means working around stiffness, joint pain, and discomfort that often makes daily tasks more difficult than they should be. From your hands to your shoulders, even simple movements can trigger inflammation or fatigue.
At Dr. Neil Singh’s orthopedic practice, we specialize in upper extremity care for patients living with arthritis in the Pittsburgh area. Whether you’re seeking non-surgical relief or exploring surgical options like shoulder replacement, our goal is to help you stay active and independent. Schedule an appointment to talk through what’s best for you.
Let’s explore five effective ways to reduce arthritis pain and protect your joints throughout the day.
1. Use Joint-Friendly Movements Throughout the Day
Protecting your joints starts with how you move. Whether you’re lifting a bag, opening a door, or reaching for a cabinet, body mechanics matter.
Here’s how to reduce joint strain:
- Use larger joints when possible. Carry bags over your forearm or shoulder instead of gripping with your fingers.
- Avoid gripping tightly. Use padded tools or open doors with your body instead of your hands.
- Maintain neutral alignment. When sitting or standing, keep your joints aligned to reduce unnecessary stress, especially for arthritis pain in your hands and shoulders.
- Keep posture in check. Slouching can aggravate upper extremity pain, especially if you're already dealing with joint damage in the shoulder.
Practicing joint-friendly body mechanics helps reduce long-term wear and tear, especially when combined with other lifestyle changes.
2. Try Assistive Tools and Ergonomic Devices
Simple tools can make a big difference in joint pain relief. Arthritis-friendly gadgets are designed to reduce effort and ease pain during everyday tasks.
Helpful devices include:
- Jar openers and easy-grip kitchen tools
- Long-handled shoehorns and zipper pulls
- Ergonomic pens, keyboards, and office chairs with arm support
- Lever door handles instead of round knobs
- Adaptive cutting boards and buttoning aids
Many patients with arthritis pain in the hands benefit greatly from these modifications. Occupational therapists can also recommend tools specific to your daily routine.
3. Incorporate Gentle Stretching and Movement into Your Routine
Movement is essential for managing stiffness and supporting long-term mobility. But not all exercise is created equal when you’re living with arthritis.
Here are low-impact options to consider:
- Exercise for arthritis in hands: Try hand stretches, stress balls, or gentle resistance bands to maintain flexibility and grip strength.
- Workout with arthritis: Swimming and walking are excellent ways to stay active without stressing your joints.
- Daily stretching: Gentle range-of-motion exercises, especially in the morning, can ease stiffness and prepare your body for the day.
For upper extremity arthritis, we often guide patients through structured physical therapy to strengthen surrounding muscles and protect joint health.
Always speak with your doctor before beginning a new workout. At our practice, we tailor movement recommendations to your comfort level and stage of arthritis.
4. Focus on an Anti-Inflammatory Diet for Pain Control
What you eat can influence how you feel. A diet that reduces inflammation can support joint pain relief and improve overall well-being.
Add more of these to your meals:
- Omega-3 rich foods: Salmon, sardines, flaxseeds, walnuts
- Dark leafy greens: Spinach, kale, arugula
- Antioxidant-rich fruits: Blueberries, cherries, and oranges
- Whole grains: Oats, quinoa, brown rice
- Spices like turmeric and ginger for natural inflammation control
Avoid highly processed foods, excess sugar, and saturated fats as they can contribute to flare-ups.
If arthritis pain in hands or shoulders affects your ability to cook or prep meals, adaptive kitchen tools and pre-chopped ingredients can reduce strain.
5. Apply Heat or Cold Therapy for Flare-Up Relief
Both heat and cold can be effective tools in managing arthritis symptoms.
- Use heat therapy for morning stiffness, especially in the shoulders or hands. A warm shower, heating pad, or paraffin wax bath helps improve flexibility and circulation.
- Use cold therapy when swelling or inflammation is present. Cold packs can numb sharp pain and reduce joint inflammation during flare-ups.
Be cautious: never apply heat or cold directly to the skin, and limit each session to 15–20 minutes. Alternating the two may help, depending on your symptoms.
Not sure which option is best? Schedule a consultation with Dr. Singh’s team for personalized guidance.
Why Choose Dr. Neil Singh for Arthritis and Joint Pain Relief
Dr. Neil Singh is a fellowship-trained orthopedic surgeon specializing in upper extremity care. Based in New Castle, PA, just outside Pittsburgh, his practice focuses on restoring joint function and reducing chronic pain with both surgical and non-surgical solutions.
For patients experiencing persistent joint pain, particularly in the shoulder, Dr. Singh offers advanced shoulder replacement surgery using the Exactech GPS system. This technology allows for a custom surgical plan based on your unique anatomy, improving outcomes and reducing recovery time.
Patients trust our practice for:
- Personalized treatment plans and diagnostics
- Minimally invasive joint procedures
- Compassionate care from a dedicated support team
- On-site physical therapy and long-term recovery support
Whether you’re just beginning to manage arthritis or exploring next steps for lasting relief, we’re here to help.
Start Feeling Better, One Day at a Time
Simple changes in your daily routine can make a big difference in how you live with arthritis. With personalized guidance, the right tools, and expert support, long-term joint pain relief is possible.
If joint pain is interfering with your life, schedule a consultation with Dr. Neil Singh or call us at 724-656-0086. We're here to help you move better and feel better, starting today.
