(NC) Chronic pain is one of the most common symptoms impacting daily life and quality of life for people with arthritis. An important part of arthritis pain control is self-management, including activities and supports you can use on your own to reduce joint pain. Here are five strategies to help you take an active role in arthritis pain relief.

1. Physical activity and exercise
   Arthritis may cause you to avoid physical activity for several reasons, including the fear of making your arthritis worse because movement is painful or because you are fatigued. Although it may be difficult to stay active when living with joint pain, maintaining regular physical activity can be an important part of pain control and retraining the brain to experience pain less intensely.

2. Eating well
   There is no miracle diet for arthritis, but food can play a significant role in arthritis pain control. What we eat can impact inflammation, energy levels, mood and weight, which are all factors in how we experience pain. A diet rich in vegetables, fruits, whole grains, lean proteins and healthy fats can help reduce inflammation and manage weight.

3. Heat or cold therapy
   Heat and cold therapies can be helpful for short-term pain relief. Cold therapy can be used to reduce pain, inflammation and swelling if your joints are hot and swollen. Heat therapy is helpful for relaxing muscles and improving circulation. Be sure to protect yourself by placing a cloth or towel between the heat/cold treatment and your skin.

4. Mindfulness meditation and other mind–body approaches
   The brain is a powerful tool that can help control our experience of pain. Science has shown that techniques such as mindfulness meditation, cognitive behavioural therapy, distraction and visualization may help reduce the intensity of the physical pain we experience.

5. Assistive devices and joint protection
   Taking action to protect your joints and minimize joint strain can help reduce arthritis pain and make daily tasks easier. Assistive devices including tools and gadgets, mobility aids, medical equipment or other technologies can help you perform activities of daily living more easily, including cooking, walking, or getting dressed.

Find more tips on pain management from Arthritis Society Canada at arthritis.ca.