30-Second Summary

  • Joint pain is caused by many factors, including arthritis. 
  • Using low-impact exercises that increase strength and mobility are the best ways to manage joint pain.
  • You can combine exercises with joint health supplements to support the overall health of your joints. 

What Causes Joint Pain?

Many factors go into joint pain. Joint pain and stiff joints can be caused by a myriad of things, including previous trauma to the joints, bursitis, overusing the joint, or tendinitis. 

However, one of the most common causes of joint pain is arthritis. Arthritis can be challenging to deal with and causes a lot of discomforts. Exercising is one of the best ways to relieve discomfort and keep joints healthy and pain-free.

9 Ways to Relieve Joint Pain

  1. Walking

Walking might seem like an ineffective way of treating joint pain. But going for walks is a great low-impact exercise that keeps joints nimble and mobile. It’s also a really good way to increase your range of motion.

Walk at a moderate to fast pace three to five times a week for about 30 minutes. If that’s too much to start with, instead, try walking for 10-minute sessions and slowly increase until you’re up to 30-minute sessions.

  1. Yoga

Yoga is a great exercise for those with stiff joints and joint pain as it can be modified to fit your exact needs. It involves slow and gentle stretching coupled with mindfulness exercises.

Try to find a local yoga class taught by a certified instructor, and avoid any of its more intense forms like hot yoga.

  1. Water Workouts

If you have particularly bad joint pain, then water workouts can increase your range of motion. Since water workouts are low-impact, it makes them fantastic for building up strength in your joints to keep joints healthy and pain-free.

  1. Weight Lifting

You don’t need to be lifting 100-pound weights to get the full benefits of weight lifting. This is a really good way to build up strength in your joints and keep them mobile.

Remember not to go crazy when you start weight lifting. Start with very light weights, preferably 2 or 5 pounds, and try some bicep curls every day. As you get stronger and more mobile, you can increase the weight, but be mindful not to push yourself too far.

  1. Hand Stretches

It’s very common for people with arthritis to experience hand pain. Unfortunately, this is one of the most aggravating places to experience arthritis since we use our hands for so much. Doing hand stretches will help you build strength and mobility in your hands.

Start by stretching your fingers as wide apart as they’ll go, and then ball your hands into a fist. Repeat this a few times every day.

  1. Chair Stands

Chair stands are an effective way to help joint pain in your legs, and they can be done anywhere where there’s a chair! All you have to do is sit down in a chair and then stand up. Do so slowly and mindfully, being aware of which joints and muscles are working to support you.

  1. Tai Chi

Tai Chi focuses on slow, large-range movements, which makes it a great exercise for increasing your mobility. Try to find a local instructor that teaches sun-style tai chi. This type focuses on improving your range of motion.

  1. Elliptical Exercises

If your arthritis pain isn’t particularly severe and you’ve graduated to more intense exercises, then hopping on an elliptical machine is a great way to exercise. It’s low-impact and can improve the range of motion in your legs.

Just bear in mind that elliptical exercises are likely too intense for those with severe arthritis.

  1. Pilates

Similar to yoga, Pilates is a great way to work out because it can be modified to fit your individual needs. Look for an instructor who specializes in exercises for those with joint pain or mobility issues. Remember to start small, and don’t push yourself beyond your limits.

Supplements for Arthritis

One of the best things to do to help your joints is to combine exercise with one of the top joint pain supplements

Supplements like Osteomd can help your joints build muscle and strength and support your joints’ overall health. Just remember that supplements alone won’t be enough to help build strength and mobility in your joints. Using the above exercises and a good supplement together is the best way to increase your joint health.


If you’re struggling with joint pain, the experience can be incredibly frustrating and challenging. Doing exercises and staying active is a great way to improve your strength, mobility, and keep joints healthy and pain-free.

Try the above exercises and consider combining them with a joint health supplement to see the best results. With consistent exercise, over time, you’ll get stronger and healthier, and be able to get back to the things you enjoy.


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