Living with psoriatic arthritis (PsA) can be challenging, but there are many ways to take care of your body and manage symptoms effectively. Building a consistent self-care routine can help prevent flare-ups, maintain joint health, and keep you active and engaged in daily life.

Stay Active With Joint-Friendly Exercises

how it helps
Exercise is one of the best tools for protecting your joints and improving your overall health. It strengthens muscles that support your joints, enhances flexibility, reduces stiffness, boosts energy, and releases natural mood-enhancing chemicals in the brain. Regular activity also lowers inflammation and supports a healthy weight, easing pressure on sore joints.

how to do it
Focus on low-impact activities such as walking, swimming, cycling, yoga, or tai chi. Aim for 30 minutes of activity per day, at least five days a week. Start slowly and rest when needed. Consider working with a physical therapist or certified instructor experienced with arthritis to create a safe, customized exercise plan.

Use Heat and Cold Therapy

how it helps
Heat therapy increases blood flow, relaxes muscles, and loosens stiff joints, while cold therapy helps reduce inflammation, swelling, and pain.

how to do it
For heat therapy, try warm baths, hot showers, heating pads, or warm compresses for about 20 minutes at a time. Avoid direct heat on irritated or damaged skin. Dipping hands or feet in warm paraffin wax can also provide relief.
For cold therapy, wrap an ice pack or frozen vegetables in a thin cloth and apply to sore joints for 10–15 minutes, several times daily. You can alternate between heat and cold throughout the day to see which works best for your pain.

Get Enough Sleep

how it helps
Quality sleep is essential for reducing inflammation, managing pain, and helping your body repair itself. Poor sleep can increase sensitivity to pain and trigger flare-ups, creating a cycle of fatigue and discomfort.

how to do it
Aim for seven to nine hours of sleep each night and maintain a consistent sleep schedule. Create a relaxing bedtime routine, avoid screens an hour before bed, and keep your bedroom cool, dark, and quiet. To reduce joint discomfort, take a warm bath before bed or use extra pillows and mattress toppers for added support.

Eat a Nutrient-Rich, Anti-Inflammatory Diet

how it helps
A balanced diet can help control inflammation, support heart health, and maintain a healthy weight — all of which reduce pressure on your joints.

how to do it
Fill your plate with fruits, vegetables, whole grains, nuts, seeds, and legumes. Include fatty fish like salmon, mackerel, or sardines twice a week for omega-3 fatty acids. Limit red meat, processed foods, and added sugars. If changing your diet feels overwhelming, make small swaps such as replacing fried foods with grilled options or adding one extra serving of vegetables per meal. Small changes can have lasting results.

Protect Your Joints During Daily Tasks

how it helps
Everyday activities like cleaning, cooking, or dressing can strain painful joints. Using proper techniques and assistive tools helps minimize stress, prevent flare-ups, and protect joint mobility long-term.

how to do it
Use larger joints instead of smaller ones — carry bags on your forearms instead of gripping with fingers. Store frequently used items at waist height to reduce bending or reaching. Slide heavy objects instead of lifting them. Tools like jar openers, ergonomic keyboards, and easy-grip utensils can also make tasks easier and more comfortable.

Manage Stress in Healthy Ways

how it helps
Stress can increase inflammation, worsen joint pain, and trigger PsA flare-ups. Managing it effectively helps calm your body’s stress response, improve sleep, and reduce pain.

how to do it
Practice deep breathing, meditation, or gentle stretching. Enjoy relaxing activities such as listening to music, gardening, or walking outdoors. Make time for hobbies and connect with friends and family who bring you joy and support.

Avoid Smoking and Limit Alcohol

how it helps
Smoking and excessive alcohol use can increase inflammation and interfere with PsA treatment. Reducing or quitting can help medications work better and lower disease activity.

how to do it
If you smoke, ask your healthcare provider about nicotine replacement therapies or stop-smoking programs. Reduce alcohol intake gradually by setting limits or choosing alcohol-free days. Cutting back can also improve mood, sleep, and energy. Seek support from professionals or groups if needed.

Build a Support System

how it helps
Psoriatic arthritis affects both physical and emotional well-being. Having people who understand and care can help reduce isolation, provide motivation, and improve mental health.

how to do it
Be open with loved ones about your condition and the type of help you need. Join local or online PsA support groups such as those through the National Psoriasis Foundation. Talking with a therapist familiar with chronic illness can also provide valuable emotional support and coping strategies.