6 Best Exercises For Rheumatoid Arthritis pain.


Arthritis is a  common disorder that usually affects your joint which can cause pain and inflammation making it difficult to move to as well as to stay active. There are various types of arthritis as each form causes different symptoms and may need different treatment.

Rheumatoid arthritis is an auto-immune disease that can cause joint pain and injury throughout the body. The joint damage that rheumatoid arthritis causes occur in both sides of the body. So, if a joint is affected in one of your arms or the leg, the same joint in the other arm or leg gets affected too. Treatments work best when rheumatoid arthritis is diagnosed early so it is important to learn the signs.

6 Best Exercises For Rheumatoid Arthritis Pain

For people with rheumatoid arthritis, exercise can be beneficial for relieving pain as well as stiffness of the joint. People with rheumatoid arthritis who exercise may find that they have less pain than those who do not exercise. It is best to seek medical advice before starting any exercise program with a doctor or a therapist to develop a tailored exercise plan.

The following are the type of exercise may help relieve the pain, joint stiffness and other symptoms that can cause rheumatoid arthritis.


Walking is a low-impact form of exercise that can aid with aerobic conditioning like heart and joint health. It is essential to put on proper shoes and stay hydrated even if the walking is not strenuous and it is often sensible to walk slowly initially then increase the pace when possible. A person may want to start a walking routine on flat, even surfaces before progressing uphill or downhill.


As rheumatoid arthritis increases the risk of cardiovascular disease it is important to keep the heart as healthy as possible. Cycling helps to improve cardiovascular function. Riding a bike can be a secure way to get the joints moving and improve cardiovascular fitness. An advantage of a stationary bike is that a person can be supervised while riding. A person can also ride their bike outdoors to get the oxygenated air. In addition to improving the aerobic condition, cycling can diminish the stiffness, increase range of motion and strength of a leg and build endurance.

Strength Training

Strengthening the muscle around the affected joints can aid in increasing the strength while decreasing the pain and other symptoms of rheumatoid arthritis. Using a resistance band is a way to defiance the body and build muscle over time. A physical therapist who works with people with RA should be able to offer guidance on appropriate exercises.

Hand Exercises

Rheumatoid arthritis can sometimes result in the limited use of hands. A person with RA may lose their grip strength or find that they are dropping the materials. Bending the wrist up and down, slowly curling the fingers, spreading the fingers wide on a table, and squeezing a stress ball is the best way to increase the strength of bone and flexibility in the hands.


Stretching can help to improve flexibility and also to reduce the stiffness as well as increase the range of motion. Stretching daily is important for relieving the symptoms of rheumatoid arthritis. The ideal stretching routine will be different for each and every person that depends on which joints are affected and what symptoms occur. However, stretches often include slowly and gently moving the joints of the knees, hands, and elbows.

A typical strengthening routine may consist of the following :

  • Warming up by walking in place or also by pumping the arms while standing or sitting for 3-5 minutes.
  • Holding each stretch for at least 20 to 30 seconds before releasing it.
  • Repeating the stretch 2-3 times by using a yoga strap may help people to maintain proper form while stretching. If someone does not have a yoga strap, they could use an alternative such as a dog leash.

Some people may find it so beneficial to work with a physical therapist who understands RA to learn the proper way to perform the stretches that meet their personal needs and desires.


Light gardening can be a beneficial exercise for a person with rheumatoid arthritis. People should be gentle with their body, work slowly and avoid overstraining the muscles and joints. A person can avoid bending In a way that can aggravate the lower back. A gardener should make sure that properly hinge at the hips when doing work in the garden.

Last Updated on July 28, 2023 by john liam