1. Move — gently, often
Movement is the single most evidence-supported treatment for arthritis pain. Joints are nourished by motion; rest stiffens them within hours. Aim for little and often, not heroic sessions.
- Walking — start at 10 minutes twice a day, build to 30 minutes
- Cycling or swimming — minimal joint load, big cardio benefit
- Tai chi — reduces pain and improves balance; see our tai chi guide
- Range-of-motion work — bend and straighten each painful joint through its full pain-free range, twice a day
For joint-specific routines, browse the exercise hub. Many people with hip or knee OA start with swimming / pool drills or our walking with arthritis guide. See also the osteoarthritis hub.
2. Use heat and cold — match it to the joint
- Heat (10–20 min) — for stiff, aching joints, especially first thing. A warm shower, microwaveable wheat bag or warm bath all work.
- Cold (10–15 min, wrapped) — for hot, swollen, flaring joints. A bag of frozen peas in a tea-towel is the cheapest cold pack you'll find.
- Alternate — some people find swapping heat and cold every few minutes settles a persistent ache.
3. Get the right medicines
For knee and hand osteoarthritis, NICE guidance recommends trying a topical NSAID gel first. Paracetamol is not routinely offered as first-line treatment and may be considered only infrequently when other options are unsuitable.
- Topical NSAID gel first — ibuprofen or diclofenac, applied 3× a day to the painful joint. Fewer side effects than tablets.
- Oral NSAIDs — short courses with food, at the lowest effective dose. Always check with your pharmacist if you take blood thinners, have asthma, or have stomach problems.
- Paracetamol — useful as an add-on, less effective on its own than once thought.
- Capsaicin cream — derived from chilli; NICE evidence supports a possible benefit for knee osteoarthritis, but it can sting at first and is not a routine first-line option.
- Corticosteroid injections — your GP can refer for these for a single severely painful joint.
If you take regular painkillers more than 2–3 times a week, book a GP review.
4. Eat to lower inflammation
A Mediterranean-style diet is the most consistently effective dietary pattern for arthritis pain. The core idea is simple: more plants, more oily fish, more olive oil; less ultra-processed food, less sugar, less alcohol.
- Oily fish (salmon, mackerel, sardines) twice a week for omega-3s
- A handful of nuts most days
- Olive oil as the main cooking fat
- Plenty of beans, lentils and whole grains
- Less than 14 units of alcohol a week; ideally less
Losing even 5% of body weight measurably reduces knee and hip pain.
5. Protect your sleep
Poor or disrupted sleep can increase pain sensitivity. Pain disturbs sleep, and broken sleep can magnify pain — breaking the loop matters.
- Same bed-time and wake-time, 7 days a week
- Bedroom cool, dark, screen-free for the last 30 minutes
- Pillow between knees if hip or back pain disturbs you
- If pain wakes you most nights, ask your GP about a short course of slow-release pain relief
6. Manage flares
Flare-ups are part of life with arthritis. See our flare-up guide for the full playbook. The short version:
- Don't stop moving — drop intensity, not movement itself
- Cold pack for hot, swollen joints; heat for stiff ones
- Pace the day — alternate 20 minutes of activity with 5 minutes of rest
- Topical NSAID gel 3× a day
- Sleep, hydration, simple food — the basics matter most when you feel worst
When to see your GP
Book an appointment if:
- Pain has lasted more than six weeks
- A joint is hot, red or swollen
- Morning stiffness regularly lasts over an hour
- Pain wakes you at night
- You're taking regular painkillers more than 2–3 times a week
- You're losing weight, feeling feverish or generally unwell alongside joint pain
If you're already on a waiting list, our waiting-list help guide covers what you can do in the meantime.
Build your own plan
Use our self-help tool to put these ideas into a simple weekly routine.
Open the self-help toolBrowse exercises