Heat & Cold Therapy
Heat (hot water bottle, warm bath, heating pad) reduces stiffness. Cold (ice pack) reduces swelling. Use 15-20 mins at a time. Test which helps you most.
Anti-Inflammatory Foods
Omega-3 fish, olive oil, colourful vegetables, berries, nuts, turmeric, ginger. These contain natural compounds that reduce inflammation.
Gentle Movement
Walking, swimming, yoga, tai chi. Movement reduces pain more than rest in most cases. Start gently.
Sleep, Stress, Weight
Good sleep helps inflammation. Stress worsens pain (try meditation). Extra weight stresses joints (even 5kg loss helps).