An estimated 50 million adults in the United States reported being told by a doctor that they have some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia.  In 2007–2009, 50% of adults 65 years or older reported an arthritis diagnosis. This information came from the Centers for Disease Control and Prevention.

The following information was taken from the book The Home Remedies Handbook. While there are no cures, there are steps you can take to ease discomfort and get back more control over your life. There are more than 100 different forms of arthritis and rheumatic disease, with a host of causes, according to the Arthritis Foundation in Atlanta. Among the more widely known afflictions are osteoarthritis, rheumatoid arthritis, gout, and lupus.

Osteoarthritis is primarily marked by a breakdown and loss of joint cartilage. Cartilage is the tough tissue that separates and cushions the bones in a joint. As cartilage is worn away and the bones begin to rub against each other, the joint becomes aggravated. In osteoarthritis, this breakdown of cartilage is accompanied by minimal inflammation, hardening of the bone beneath the cartilage, and bone spurs (growths) around the joints. “It will eventually affect virtually everyone in old age,” says John Staige Davis IV, M.D., professor in the Division of Rheumatology at the University of Virginia, School of Medicine in Charlottesville.

Rheumatoid arthritis, on the other hand, is not an inevitable aspect of the aging process. For reasons unknown, the synovial membrane, or lining, of a joint becomes inflamed, so pain, swelling, heat, and redness occur.

In the case of gout, needle-shaped uric acid crystals collect in the joints, due to a fault in the body’s ability to metabolize, or process purines. Purines are naturally occurring chemicals found in certain foods, such as liver, kidney, and anchovies. The disease primarily affects overweight, fairly inactive men over the age of 35.

Lupus, on the other hand, affects many more women than men. It is a condition in which the body’s own immune system attacks healthy cells. The symptoms are wide-ranging, from joint pain to mouth sores to persistent fatigue.

Researchers are beginning to understand what may predispose some people to arthritis. One clue to the puzzle: “There are indications that collagen, which helps form the body’s cartilage, may be defective in some people,” says Arthur I. Grayzel, M.D., senior vice-president for Medical Affairs at the Arthritis Foundation.

While you cannot cure your condition, you can adopt a variety of coping techniques that will leave you more active and in control of your life.

Here are some tips to help relieve discomfort and get you back into the swing of things:

Keep moving. Maintain movement in your joints as best you can. This can help keep your joints functioning better for a longer amount of time and, at the same time, brighten your outlook on life. “Every patient should keep active,” says John R. Ward, M.D., professor of medicine at the University of Utah, School of Medicine in Salt Lake City. “And remember that even small movements mean a lot. If all you can tolerate is a little housecleaning or gardening, for instance, that’s okay, too.”

Exercise, exercise, exercise. “Exercises work best when inflammation has calmed down,” notes Janna Jacobs, PT., C.H.T., physical therapist, certified hand therapist, and president of the Section on Hand Rehabilitation of the American Physical Therapy Association (APTA).

There are a few different types of exercises that are used to help arthritis sufferers. The simplest, easiest exercises that can be done by almost any arthritis sufferer are called range-of-motion exercises. They help maintain good movement by putting the joints through their full range of motion. You’ll find several range-of-motion exercises recommended by the Arthritis Foundation in “Exercises for Arthritis.”

Isometrics, in which you create resistance by tightening a muscle without moving the joint, can help to strengthen muscles. Weight-bearing exercises, such as walking, also build muscle strength. While strengthening exercises can be beneficial for the arthritis sufferer, however, they should only be done under the supervision and care of a therapist or physician, says Grayzel. And, “anyone with any type of cardiovascular disease should not do multiple resistance exercises for a sustained amount of time,” warns Ward.

Stretching, which helps make the muscles more flexible, is often recommended as the first step in any exercise regimen. Likewise, warming up your joints before beginning any exercise makes them more flexible. Massage your muscles and/or apply hot or cold compresses or both—whichever your health-care practitioner recommends or you prefer. A warm shower is another way to warm up.

Give your hands a water workout. Try doing your hand exercises in a sink full of warm water for added ease and comfort, suggests Jacobs.

Don’t overdo it. Ward has come up with a “useful recipe” you can use to see if you’ve overdone your exercise routine. See how you feel a few hours after you exercise and then again after 24 hours. If your pain has increased considerably during that period of time, then it’s time to cut back on the frequency and amount of exercise that you’re doing, he says. Of course, if the activity brought relief, you’ve found a worthwhile exercise. Tailor your routine to include the exercises that give you the most relief—and the most enjoyment.

Play in a pool. If you find even simple movements difficult, a heated pool or whirlpool may be the perfect environment for exercise (unless you also have high blood pressure, in which case you should avoid whirlpools and hot tubs). Try a few of your simpler exercises while in the water. The buoyancy will help reduce the strain on your joints. And, “the warm water will help loosen joints and maintain motion and strength,” says Ward. Even a warm bath may allow you some increased movement. In a pinch, a hot shower may do wonders. Running the stream of water down your back, for instance, may help relieve back pain.

Don’t overuse over-the-counter creams. These pain-relieving rubs give temporary relief by heating up the joints. However, “frequent use may activate enzymes that can break down the cartilage in the joints,” says Davis.

Put on a scarf. Not around your neck, but around the elbow or knee joint when it aches. “A wool scarf is your best bet,” says Jacobs. Be careful not to wrap it too tightly, however; you don’t want to hamper your circulation.

Pull on a pair of stretch gloves. “The tightness caused by the stretchy kind may, in fact, reduce the swelling that often accompanies arthritis,” says Ward. And the warmth created by covered hands may make the joints feel better. “Wearing thermal underwear may have the same warming effect on joints,” says Grayzel.

Get electric gloves. Hunters use these battery-operated mitts to keep their hands toasty on cold mornings in the woods. “The gloves just may do the trick to keep your hands warm and pain-free,” says Jacobs. She recommends keeping them on all night while you sleep.

Try a water bed. According to the National Water Bed Retailers’ Association in Chicago, many owners claimed in a study that their rheumatoid arthritis “was helped very much by a water bed.” And Earl J. Brewer, Jr., M.D., former head of the Rheumatology Division of Texas Children’s Hospital in Houston, believes he knows why. “The slight motions made by a water bed can help reduce morning stiffness,” he says. “And a heated water bed may warm the joints and relieve joint pain.”

Slip into a sleeping bag. If a water bed is out of the question, you might consider camping gear. “The cocoon like effect of a sleeping bag traps heat, which can help relieve morning aches and pains,” reports Brewer. He learned of its therapeutic effects when many of his patients told him that they got relief by sleeping in their sleeping bags on top of their beds.

Get “down.” Brewer tells the story of a doctor from Norway who happened to stay in a bed-and-breakfast while on business in New York. The doctor, who was suffering from arthritis pain, slept peacefully each night in the B&B’s bed and woke each morning pain-free. The bed was outfitted with a goose-down comforter and pillow. According to Brewer, the bedding’s warmth and minute motion brought on the relief. For those who are allergic to down, an electric blanket may bring some relief.

Watch your weight. Being overweight puts more stress on the joints. As a matter of fact, a weight gain of 10 pounds can mean an equivalent stress increase of 40 pounds on the knees. So if you are carrying excess pounds, losing weight can help improve joint function. “People who lose weight can slow the progress of their osteoarthritis,” says Grayzel.

Question any cure-all. Frustrated by the chronic pain of arthritis, some sufferers pursue a litany of promises for 100 percent relief—whether from a so-called miracle drug, a newfangled diet, or another alternative treatment. Unfortunately, at this time, arthritis has no cure. So, before you jump at the next hot-sounding testimonial, proceed with caution. Get all the facts. Consult your physician or other health-care provider. Even age-old techniques, such as wearing a copper bracelet, should be viewed with skepticism, agreed by most experts. And remember, if something sounds too good to be true, it probably is.