This physiotherapist will help you beat arthritis fatigue, suggests best exercises and healthy diet tips to beat the pain

From sleep to snacks: Physiotherapist shares simple tips to beat arthritis fatigue (Picture Credit: Pexels)

World Arthritis Day may have passed , but the tiredness it highlights, still lingers. Fatigue in arthritis can feel heavy, frustrating and relentless. It’s not just about sore joints; it’s about a body and mind that feels constantly worn down. Many people living with arthritis battle this exhaustion daily, often without understanding why it happens or how to find a solution.

Fatigue is a core part of arthritis, and not just a side effect, says Dr. Dharam P. Pandey, Director (CPRS), Centre for Physiotherapy and Rehabilitation Science, Sharda Care Healthcity, Noida. “It’s physical, emotional and systemic, and we need to address it from all angles.” Every day, your body makes a small energy deposit. But arthritis can cause huge withdrawals through inflammation, pain, and emotional strain. “That’s why pacing yourself is vital. The key is not to push through the pain, it’s to plan around it,” says Dr Pandey and suggests the following tips:

Try the 20-minute rule: Divide the tasks into short sessions. Clean for 20 minutes, rest for 10, then continue. This prevents the ‘boom and bust’ crash many patients experience.

Prioritise your sleep for your health: List three things to do today. Let the rest wait. Say no without guilt. Protect your limited energy for what truly matters.

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Sleep matters more than you think: A good night’s rest is truly a medicine. But for people with arthritis, pain can make quality sleep elusive.

Cool your room: A slightly lower temperature can reduce inflammation and night-time flares.
Support your joints: Use pillows for positioning. “A pillow between the knees can work wonders for hip and lower back pain,” notes Dr Pandey.

Unplug early: Blue light from phones and TVs blocks melatonin. Switch off 30–60 minutes before bedtime.

Movement heals: Exercise may seem like the last thing you need, but it can actually give energy back.

Try water workouts: “The buoyancy of water eases joint pressure,” says Dr Pandey. Water aerobics or swimming is gentle but effective.

Practice daily stretching: Light yoga, Tai Chi, or just five minutes of morning stretches can reduce stiffness and boost your mobility. Work with a physiotherapist if unsure where to begin.

Take sufficient Omega-3s: Found in oily fish, walnuts and flaxseeds, these fats are anti-inflammatory powerhouses.

Eat the rainbow: Vibrant fruits and veg are rich in antioxidants. Go for berries, leafy greens, carrots and peppers.

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Cut out the culprits: Processed foods, sugary snacks and fried treats can lead to mid-day crashes and fuel inflammation.

Emotions affect energy too: Chronic illness can wear you down. emotionally. But tending to your mental health is just as vital.

Take 5 for mindfulness: Just five or ten minutes of breathing, meditation or gentle yoga can calm your nervous system.

Talk about it: “Sharing your worries with someone, a friend, a therapist, a support group, lightens the load,” says Dr Pandey.

There’s no instant cure for arthritis fatigue, but small, consistent changes can restore your sense of control and hope. Dr Pandey says, “Slow down, stretch, sleep better, eat smart, and remember, you can feel more like yourself again.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis