Life with osteoarthritis can be very challenging, while it’s true that there are always things you can think about adding to your routine in order to feel better, it can also be helpful to look at existing habits that might be making things worse.
Some behaviours that seem harmless (or perhaps even helpful) could be placing unnecessary strain on your joints. The good news? If you can recognise and adjust those habits, you may start to notice fewer flare-ups and more manageable symptoms. Sometimes even minor changes are exactly what you need.
1. Not exercising enough
Movement helps in several key ways: it lubricates your joints, reduces stiffness, and strengthens the muscles that support those joints. While rest is necessary, too little movement can actually lead to increased pain and reduced mobility over time.
Even gentle exercises, like walking or swimming, can help you stay active in a manageable way. Incorporating some form of strength training into your routine can help to build up the muscles around your joints, which can reduce pressure, improve your mobility and help to lessen pain.
2. Exercising too much
On the flip side, doing too much exercise, especially high-impact or repetitive exercise, can also trigger flare-ups and discomfort. Technique is important too: running can be a great way to keep your joints moving and healthy, but if you have poor form, the wrong shoes, and don’t give yourself enough time to rest, it can actually cause further painful wear and tear to the cartilage in your joints.
Try to pay attention to your body’s cues, take rest days when needed, and consider low-impact activities like cycling or aqua aerobics. Balance is key. Not too little, not too much.
3. Not using the right type of pain relief
When you’re dealing with chronic joint pain, it’s easy to rely heavily on oral painkillers. While they can be effective in the short term, long-term use may come with side effects or the risk of dependency.
Topical options like drug-free FlexiSEQ can be a great alternative. FlexiSEQ lubricates the cartilage in joints to relieve pain and stiffness and improve impaired joint function associated with all stages of osteoarthritis.
You might also consider physical therapy, or certain types of massage which can help to alleviate joint pain as a part of your regular treatment.
4. Sitting for long periods
Long periods of sitting can cause joints to stiffen and muscles to weaken. It can also lead to poor posture, placing extra strain on already inflamed joints. Poor posture itself can be particularly harmful to joint health, especially the hips, and is something to look out for.
If you work at a desk or spend a lot of time sitting, aim to stand and stretch regularly, ideally once an hour. You don’t need to be on your feet all day, but gentle, regular movement can make a big difference. Adjust your chair and screen setup to encourage good posture and reduce strain.
5. Carrying extra weight
Caring for your joints sometimes means easing the load they carry. Extra weight can increase the stress on your knees, hips, and lower back, potentially wearing them down faster and leading to more pain.
Even a small amount of weight loss can ease joint pressure. The focus should be on feeling stronger and improving mobility rather than reaching a specific number on the scale.
6. Eating the wrong foods
What you eat plays a major role in inflammation which can have a big impact on osteoarthritis symptoms.
Diets high in refined sugars, processed foods, and saturated fats can increase inflammation. On the flip side, foods like leafy greens, berries, legumes, wholegrains, and oily fish contain nutrients that help reduce inflammation in the body. Small dietary changes can help you to support your joints from the inside out.
7. Neglecting your mental health
This one can be easy to lose sight of. Poor mental health doesn’t just make daily life more difficult, it can actually make joint pain feel worse. Stress hormones like cortisol may increase inflammation, and low mood can make it harder to stay on top of healthy routines.
There are many ways to support your mental wellbeing: therapy, support groups, meditation, journaling, or simply spending time on hobbies you enjoy. Taking care of your emotional health is just as important as managing your physical symptoms.
8. Not actively managing joint health
If you’re already living with joint pain an active approach to maintaining joint health may help to avoid or slow further damage. Eating the right foods – we have a host of joint healthy recipes – and exercising in the right way helps to preserve your range of movement and reduce joint stiffness. Furthermore, using a product like FlexiSEQ helps to restore joint function and is suitable for maintaining the health of all synovial joints. Try not to think of your joint health as something that in the long run will inevitably require painkillers, but instead think of it like any other kind of organ health. For example, you don’t wait to have a heart-attack before doing something about your heart health, you exercise, you eat right, and you try not to indulge in things like alcohol. Joint health is similar, by thinking about it regularly in what you do, eat and how you move before the pain starts to become permanently chronic, you can ensure your joints support you longer by supporting them.
In Summary
Life with osteoarthritis isn’t always easy but the habits you build (or adjust) can help lighten the load. These seven everyday habits are common, but, if left unchecked, they can also quietly worsen symptoms. Thankfully, small, gentle changes can often make a meaningful difference.
And when it comes to pain relief, don’t forget that FlexiSEQ offers a long term, drug-free and clinically proven way to reduce pain and improve mobility in all synovial joints.
Your joints are doing their best to support you. With the right care, you can support them too.
