With psoriatic arthritis (PsA), there’s a lot you can do to take care of your body and feel more in control of your symptoms. Simple self-care routines can help prevent and manage flare-ups, help you stay active and engaged in the ways that matter most, and support your joint health.
Exercise can be challenging when your joints hurt, but staying active is one of the best ways to protect your joints and overall health.
How it can help: Exercise strengthens the muscles that support your joints, reduces stiffness, increases flexibility, and boosts energy levels. Physical activity releases natural chemicals in your brain that fight pain and improve mood. It can also help reduce inflammation and support a healthy body weight, which takes extra pressure off your joints.
How to do it: Focus on low-impact activities that are easier on the joints, such as walking, swimming, cycling, tai chi, or yoga. Aim for 30 minutes a day, at least five days a week. Start slowly and rest if you feel pain. A physical therapist (PT) or certified fitness instructor familiar with arthritis can help design a routine that works for you. A PT is a healthcare professional who specializes in determining and treating conditions or injuries that limit movement.
Applying heat or cold to sore joints is a simple and effective way to ease pain and stiffness using items you likely already have at home.
How it can help: Heat therapy improves blood flow, which helps relax muscles and loosen stiff joints. Cold therapy reduces inflammation and numbs the affected area, relieving swelling and pain.
How to do it: For heat therapy, try a warm bath or hot shower, heating pad, or warm compress for 20 minutes at a time. Make sure the heat is comfortable, and avoid applying it to broken or irritated skin. You can also dip your hands or feet in warm, melted paraffin wax to relieve joint pain and stiffness.
For cold therapy, wrap an ice pack or a bag of frozen vegetables in a thin cloth and apply it to the joint for 10-15 minutes, up to several times daily. You can use heat and cold therapy throughout the day or alternate between the two to determine which one works best for your symptoms.
Getting a good night’s sleep is important when living with psoriatic arthritis, but quality rest can be hard to come by when you’re in pain. Poor sleep can increase inflammation, intensify pain, and lead to more frequent flare-ups. This can create a disruptive cycle where the lack of sleep makes pain and daytime fatigue worse.
How it can help: During sleep, the body repairs tissues and regulates inflammation. Getting enough rest can help lower pain sensitivity, improve your mood, and increase your energy and resilience throughout the day.
How to do it: Aim for seven to nine hours of sleep each night. Stick to a consistent sleep schedule, even on weekends. Create a calming nighttime routine, and keep your bedroom cool, quiet, and dark. Avoid screens for at least an hour before bed. To reduce discomfort, try a warm bath before bed or use pillows or a mattress topper to cushion sore joints.
What you eat can affect inflammation in your body. A diet rich in anti-inflammatory foods may help ease PsA symptoms.
How it can help: Certain foods contain natural ingredients that reduce inflammation and support weight management, relieve pressure and swelling on your joints. It may also improve heart health, which is especially important since PsA raises the risk of cardiovascular disease.
How to do it: Focus on whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and oily fish. Aim to fill half your plate with colorful fruits and vegetables at each meal. Include fatty fish, such as salmon, mackerel, or sardines, twice a week for their anti-inflammatory omega-3 fatty acids. Try to limit processed foods, red meat, and added sugars, as they may contribute to inflammation.
If changing your eating habits feels overwhelming, start small. Swap a burger for grilled salmon or add an extra serving of vegetables to your plate. Small, steady changes add up over time.
Everyday activities like cooking, getting dressed, cleaning, and working can put extra strain on already painful joints. Learning how to protect your joints during these tasks can help reduce pain, prevent further damage, and maintain your independence.
How it can help: Joint protection techniques reduce stress on inflamed or weakened joints, which can help prevent flares and long-term joint damage. Moving your body carefully and using assistive devices can make everyday tasks more manageable and less painful. These strategies also support long-term mobility, making it easier to continue doing the things you enjoy.
How to do it: Use larger, stronger joints whenever possible. For example, carry grocery bags on your forearms instead of gripping them with your fingers. Keep frequently used items at waist level to avoid reaching overhead or bending. Slide heavy objects rather than gripping them with your fingers, and lean into doors with your body instead of pushing with your hands.
Consider using assistive tools, such as jar openers, ergonomic keyboards, easy-grip utensils, or long-handled reachers, for other daily tasks.
Living with chronic (long-term) pain can take a toll on mental health, and stress can make PsA symptoms worse or trigger flares.
How it can help: Emotional and physical stress can increase inflammation levels in the body, potentially worsening joint pain and fatigue. Managing stress can help reduce inflammation, improve sleep quality, alleviate pain, and enhance overall mood.
How to do it: Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation daily. Stress-relieving activities, such as gentle stretching, listening to music, or spending time in nature, can also help calm your nervous system. Make time for hobbies you enjoy, whether that’s reading, gardening, or connecting with loved ones.
Smoking and alcohol use can increase inflammation and make it harder to manage psoriatic arthritis. Cutting back — or quitting altogether — can help protect joints and ensure medications work effectively.
How it can help: Avoiding smoking and limiting alcohol can reduce disease activity and help your medications work more effectively. Smoking increases inflammation throughout the body and may reduce the effectiveness of PsA treatments. Alcohol can also increase inflammation and may interact with certain medications, raising the risk of side effects.
How to do it: If you smoke, talk to your healthcare provider about nicotine replacement therapies, prescription medications, or smoking cessation programs. To reduce alcohol intake, try cutting back gradually or setting limits. Reducing alcohol may also improve your sleep, energy, and mood. If you’re struggling to make changes, a healthcare provider, therapist, or support group can offer tools to help you succeed.
Psoriatic arthritis affects more than just your joints — it can impact your social life, mental health, and daily routine. You don’t have to navigate it alone.
How it can help: A strong support system can reduce feelings of isolation, lift your mood, and help with motivation when managing health. Sharing experiences with people who care about you and understand what you’re going through can offer comfort and practical tips for living with PsA.
How to do it: Talk openly with your loved ones about how PsA affects you and the type of support you need. Join a PsA support group or connect with others through an arthritis organization, such as the National Psoriasis Foundation, or an online community. If you’re feeling overwhelmed, a therapist who understands chronic illness can help you process what you’re experiencing and develop coping strategies.
Psoriatic arthritis is a lifelong condition, and symptoms can vary from day to day. Some days may feel easier, while others may be more painful. There are many ways to care for your body and feel more in control.
Small, steady changes to your daily routine can add up over time and make a meaningful difference in how you feel, symptom management, protect your joints, and support your overall well-being.
