Arthritis affects more than 3.6 million Australians, and it becomes increasingly common as we age. If you’re living with the stiffness, aching joints, and fatigue that arthritis brings, you’ll know how much it can affect your daily life. The encouraging news is that there’s a great deal you can do — beyond medication alone — to reduce pain, maintain your independence, and keep doing the things you love.
Understanding Your Arthritis
There are over 100 types of arthritis, but the two most common in older Australians are osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by the gradual breakdown of cartilage in the joints — most often the knees, hips, hands, and spine. Rheumatoid arthritis is an autoimmune condition where the immune system attacks the joint lining, causing inflammation and pain.
Knowing which type you have matters, because the management strategies can differ. If you’re unsure, your GP can help clarify your diagnosis and refer you to a rheumatologist if needed.
Keep Moving — Gently
It might seem counterintuitive, but one of the best things you can do for arthritic joints is to keep them moving. Prolonged rest actually worsens stiffness and can weaken the muscles that support your joints. Low-impact exercise — walking, swimming, cycling, tai chi, and gentle yoga — helps maintain joint flexibility, strengthens surrounding muscles, and reduces pain over time.
Start slowly and build up gradually. Even 10–15 minutes of gentle movement a day makes a meaningful difference. Water-based exercise is particularly beneficial as the buoyancy reduces stress on the joints while still providing resistance.
Heat and Cold Therapy
Both heat and cold can provide effective short-term pain relief, and many people find alternating between the two helpful.
Heat — from a warm bath, heat pack, or electric blanket — relaxes muscles, improves circulation, and eases stiffness. It’s particularly useful in the morning when joints are at their stiffest. Cold — from an ice pack wrapped in a cloth — reduces inflammation and numbs acute pain. It’s most helpful after activity or during a flare-up. Never apply ice directly to the skin.
Weight Management
If you carry excess weight, losing even a small amount can make a significant difference to joint pain — particularly in the knees and hips. Every kilogram of body weight puts roughly four kilograms of pressure on the knee joint. Losing 5kg, for example, reduces the load on your knees by 20kg with every step.
A dietitian can help you develop a sustainable eating plan that supports both weight management and joint health.
Medications and Supplements
Your GP can advise on the most appropriate medications for your type and severity of arthritis. These might include paracetamol, anti-inflammatory medications, or topical creams applied directly to the affected joint.
Some people find relief with glucosamine and fish oil supplements, though the evidence is mixed. Always discuss supplements with your doctor before starting them, as some can interact with other medications.
Assistive Devices and Home Modifications
Simple aids can make a big difference to daily comfort and independence. Jar openers, tap turners, long-handled tools, and ergonomic kitchen utensils reduce strain on hand and wrist joints. Grab rails in the bathroom, a shower chair, and non-slip mats improve safety and reduce joint stress. Your GP can refer you to an occupational therapist who can assess your home and recommend practical modifications.
The Emotional Side
Living with chronic pain is exhausting, and it’s completely normal to feel frustrated, anxious, or low at times. Don’t underestimate the importance of emotional support — whether that’s talking to a trusted friend, joining an arthritis support group, or speaking with a psychologist. Arthritis Australia (arthritisaustralia.com.au) offers excellent resources and can connect you with support in your area.