Lifestyle options for treating joint pain

When joint pain or an arthritis diagnosis starts affecting your everyday life, it can feel overwhelming. But you're not alone, and there is a way forward. With the right mix of support, information, and small lifestyle changes, you can protect your joints, reduce pain, and regain confidence in your daily life.

This section is your kete of trusted advice, tips, and tools for managing arthritis holistically in a way that strengthens your mauri and uplifts your wellbeing. From pacing your day to nourishing your body, every small step matters.

Living with arthritis means learning to care for your joints throughout the day, especially when you’re dealing with pain or fatigue. The four Ps of joint protection can help:

1. Pacing – Pace it, don’t race it
You might feel great one day and try to “catch up” on everything. But doing too much too fast can lead to a crash. Instead, try doing a little at a time, taking regular breaks, and switching between tasks.

2. Planning
Plan your days and weeks in a way that lets you spread out your energy. Break big jobs into smaller chunks and schedule time to rest. Think ahead: What needs doing today? What can wait? What can someone else help with?

3. Priorities
Focus on what really matters. Sort tasks into “must do”, “could do”, and “nice to do” — and let go of the rest. It’s okay to say no. It’s okay to ask for help. That’s not weakness, that’s wisdom.

4. Posture
How you sit, stand, and move affects your joints. Stay aware of your posture and avoid staying in one position too long. Move often and gently throughout the day to reduce stress on your joints.

You deserve to feel safe and supported at home, at work, and in your community. Aids and assistive devices can help reduce pain and fatigue while protecting your independence and mana.

Whether it’s large-handled kitchen utensils, shower stools, raised chairs, or a dressing stick, these tools are designed to make everyday life easier. There are also items like jar openers, key turners, or elastic shoelaces for sore hands or stiff joints. Find out where to buy assistive tools and equipment.

If you’re not sure where to start, an occupational therapist can guide you. Talk to your GP about getting a referral through your local hospital or NASC service. You can also find a private occupational therapist or visit a local mobility store. Learn more about needs assessment services.  

Movement is medicine, even when it doesn’t feel like it. The right kind of movement can actually ease joint pain, improve mobility, support your mood, and help you sleep better.

Gentle exercises like walking, swimming, tai chi, or stretching can:

• Loosen stiff joints
• Strengthen the muscles around your joints
• Improve your balance
• Boost your energy and wairua
• Help manage your weight

You don’t have to do it alone. If you're nervous about getting started, there’s support available. Visit our exercise section for videos, tips, and ideas tailored to different bodies and arthritis types.

Your taha hinengaro (mental and emotional wellbeing) matters. Living with joint pain can affect how you feel, and those feelings can make your pain worse. It's a cycle that can feel hard to break.

But you can break it.

Mindfulness, deep breathing, and relaxation exercises can help your body let go of tension. Talking to someone, whether it’s a friend, counsellor, peer support group, or Arthritis Assist, can lift the weight you’ve been carrying. The most important thing is to know that your feelings are valid, and support is here.

Visit the coping strategies page to learn more and find calming tools that fit your lifestyle.

Eating well and physical activity are both important for the overall health and wellbeing of a person, especially for someone managing arthritis There’s no one-size-fits-all “arthritis diet”, but what you eat can affect how you feel.

The right nutrition can:

• Help your body manage medications
• Reduce inflammation and flare-ups
• Support your energy levels
• Protect your joints
• Help you stay strong and active

Whether you’re curious about the Mediterranean way of eating or need help navigating the complex world of nutrition, we’ve got you covered. Arthritis Assist can help you make better nutrition choices. Visit the nutrition section for guidance, tips, and practical advice.