How to manage your pain at home

18 August 2020
Collette stretching at home.

We know many of you are adjusting to the easing of lockdown and are managing your pain at home while waiting for services to restart.

Over 17,000 of you have signed our Impossible to Ignore petition which is campaigning for assurances surgery can restart safely, and you’ve shared your experiences about how it feels to be waiting for surgery and treatments as appointments have been delayed.

People experience pain in different ways and have good and bad days. Here’s our roundup of advice and resources to help you:


Exercise can help reduce joint stiffness, improve your mood and make you feel better in yourself. Check out our simple exercises to help flexibility and ease pain.

For more inspiration on ways to get moving at home go to the We are Undefeatable website. They have fiveinfive, a configurable mini workout tool and lots more ideas ranging from chair exercises, yoga to dancing in your kitchen. 

To help you manage your pain, medical experts have come together to produce these self-management resources to give you robust advice and exercises to help support you at home. The information covers key areas of pain from back, hip to hand pain. You simply click on the relevant body part to get to the full list of resources to help you.

Let's move with Leon

Let’s Move with Leon is our free exercise programme featuring weekly 30-minute movement sessions delivered to your email inbox.  Sign up today, and we’ll be there to support you every step of the way. 


Many people find that learning relaxation techniques can help in managing pain, reducing stress and improve sleep.

You can try different techniques from guided meditation to breathing techniques and see what works best for you. Laughing, dancing and singing can all help make you feel good.

"Move within your physical constraints, maintain muscle strength and range of movement. Try relaxation and mindfulness. Smiling and laughing are great mood boosters. This too will pass."


For inspiration why not try out a mindfulness meditation app like Headspace or Calm.

Find out why yoga and tai chi are beneficial for our bodies and minds.

Boosting wellbeing

If you can’t move much, getting outside, if you have a garden, can help. The feel-good factor of exercise helps emotional stress too.

You've got this, no matter what this is in your world, you've got this. Turn on your favourite tune, whether it be at home, in the car if you have to work, or whilst at work, take 3 1/2 minutes to sing along to your favourite song; then take a deep breath and know you've got this ❤️


“I’m a list person but lists aren’t always good, if you don’t achieve what’s on them. Give yourself a reminder to be realistic with yourself, allow for things going a bit pear-shaped, shelve whatever you can. Don’t feel you have to give up on it, it’s just that right now isn’t the time, so put it on a shelf and when the time is right lift it down.”


Read more about the boom and bust cycle and fatigue. 

Speak with your doctor or rheumatology team

Clinics and routine appointments are restarting across the UK. 

Depending on your local rheumatology team some appointments may be rearranged to be via telephone and some rheumatology departments have advice lines.  

The majority of face to face clinics and routine appointments have been postponed and you should be informed of any changes. Depending on your local rheumatology team, some appointments may be rearranged to be via telephone and some departments have advice lines.

Contact your doctor or rheumatology team to find out more about the support they're offering. Also, ask if there’s anything else that they can provide advice on (from medication to exercise) to help you manage your pain and condition.

Drugs and pain relief

The current advice is that you shouldn't stop taking your medication unless advised to do so by your GP, rheumatologist or rheumatology nurse.

If you're on immunosuppressants, and you stop your medication, you're more likely to have a flare, which could make you more likely to pick up an infection. If you have concerns about your medication, speak to a member of your healthcare team.

If you need additional support, find out from your local pharmacy about home delivery options for prescriptions and medication or contact your local councilto find out what is available in your local area. 

Read more about other types of pain relief, such as paracetamol, using electronic pain relief (TENS), heat pads or ice packs. 

Talk about it

We know adjusting to change can be tough, both physically and emotionally. Open communication, feeling listened to and being honest is key.

“As much as your body is screaming lie down, take control and keep moving. In these worrying times ensure you walk; it can lift your mood and hopefully improve your mental health. Talk to family and strangers from a distance or by phone and keep busy.” 


Read John's story and how writing has helped him live with osteoarthritis and manage his wellbeing.

Stay connected with family and friends whether that’s over the phone, a socially distanced walk or face to face using Skype, FaceTime or WhatsApp.

If you are feeling anxious

Here’s some useful resources to help support you, if you are feeling worried:

Your questions answered

Dr Danny Murphy answers your frequently asked questions relating to coronavirus and managing pain at home.

We’re here for you

If you’re feeling isolated from family and friends during these uncertain times, we’re here for you.