Osteoarthritis: Why Movement (Not Rest) Is Your Best Friend

If you’ve been told to “rest your joints” because of osteoarthritis, you’re not alone. But here’s the hopeful truth: for most people with osteoarthritis, carefully chosen movement is one of the most effective ways to reduce pain, improve function and enjoy everyday life again. Not bootcamp. Not punishing gym sessions. Just the right movement, at the right level, done consistently. As a GOsC-registered osteopath practising at Cura Rooms in Angel, London, I see this every week with patients who come in worried, stiff, and unsure where to begin. With a plan tailored to your body, movement can become your best ally.

What exactly is osteoarthritis?

Osteoarthritis (OA) is the most common form of arthritis. It’s often described as “wear and tear,” but that phrase is misleading. OA is better understood as a condition of joint change: the cartilage can thin; the underlying bone can remodel; bony spurs (osteophytes) may develop; and the surrounding joint tissues (like the synovium, ligaments and muscles) can become irritated and sensitive. These changes can lead to pain, stiffness, reduced movement and sometimes swelling.

OA frequently affects the knees, hips, hands, spine and big toes—but it can occur in other joints too, including the jaw (TMJ). It’s common as we get older, but it can also appear earlier due to genetics, previous injuries, occupational load or sport, and lifestyle factors.

Why it matters: OA can make simple things feel hard—getting up from a chair, taking the stairs, opening a jar, playing with your children, or sleeping through the night. The good news? Your joints are living tissues that respond positively to the right stimulus. That stimulus is usually movement and strength—progressed sensibly and supported by good sleep, stress management and nutrition.

Why rest alone isn’t the answer

When your joints hurt, it’s sensible to ease off for a day or two. But prolonged rest often backfires. Here’s why:

• Stiffness increases: Joints love movement. It circulates synovial fluid, nourishes cartilage and keeps tissues supple. Too much rest can make you feel rusted-in.
• Muscles decondition: We rely on muscles to support and guide joints. Without regular use, you lose strength and joint control, making movement more painful.
• Pain sensitivity can rise: Long periods of inactivity can heighten your nervous system’s sensitivity to normal movement, causing more pain for the same activity.
• Confidence drops: The less you do, the less you feel able to do—creating a spiral of avoidance and more hurt with fewer activities.

Short periods of rest during a flare can help, but staying still for weeks rarely leads to long-term improvement.

Why movement is your best friend (and what science says)

High-quality guidelines (including NICE guidance in the UK) consistently recommend exercise as a core treatment for osteoarthritis, regardless of age, severity or joint. There isn’t a single “best” exercise; the best one is the one you can start, enjoy and keep doing. Here’s what movement can achieve:

• Reduce pain: Movement triggers the body’s natural pain-relief systems and can reduce joint pressure by improving muscle support.
• Improve function: Everyday tasks become easier when you’re stronger, more mobile and less guarded.
• Enhance joint health: Moving nourishes cartilage and keeps the joint environment healthier.
• Boost mood and sleep: Exercise can lower stress hormones and improve sleep quality—both affect pain perception.
• Support long-term joint resilience: Gradually loading the joint builds tolerance so you can do more with less discomfort.

What “good movement” looks like for osteoarthritis

You don’t need to train like an athlete. Most people benefit from a mix of mobility, strength, aerobic conditioning and balance. Here’s a simple framework:

1) Gentle mobility (daily)

• Knee or hip OA: heel slides, seated knee extensions, pelvic tilts, hip circles
• Hand OA: finger spreads, gentle fist-to-open hand cycles, thumb-to-fingertip touches
• Spinal OA (back or neck pain): chin nods, shoulder rolls, pelvic rocks, cat-camel

Move in a comfortable range and let stiffness ease with repetition.

2) Strength training (2–3 times per week)

• Knees/hips: sit-to-stand from a chair, wall squats, step-ups, bridges
• Hands: putty squeezes, rubber band finger extensions, light pinch exercises
• Back/neck: isometric neck holds, rows with a resistance band, glute bridges, bird-dog

Start with low load and build gradually. A mild, manageable ache that settles within 24–48 hours is usually fine; sharp, worsening pain is a cue to reduce the dose.

3) Aerobic exercise (most days)

Low-impact options like walking, cycling or swimming keep joints comfortable and lift energy. Even 10-minute bouts count. Aim for a weekly total that suits your current fitness and gradually work up.

4) Balance and coordination

Single-leg stands near a support, tandem stance (heel-to-toe), gentle tai chi or yoga can enhance joint stability and reduce falls risk.

How hard should it feel?

Use the “talk test”: you can talk, but not sing easily. For strength, choose a level where the last 2–3 reps feel effortful but controlled. Increase by small steps—1 extra rep, a slightly deeper bend, or a slightly longer walk each week.

Osteopathy for osteoarthritis: how it helps

Osteopathy is a patient-centred approach to reducing pain and improving function across the whole body. For OA, osteopathy often blends hands-on treatment, movement coaching and practical advice tailored to your life and goals.

At JJB Osteopath Cura Rooms in Angel, London, my approach is to support your body’s ability to adapt and move well, not to chase a “perfect” joint. Treatment may include:

• Gentle joint articulation and mobilisation to reduce stiffness and encourage natural movement.
• Soft-tissue techniques to ease protective muscle tension and improve circulation around sensitive joints.
• Muscle energy techniques to restore range and control in a comfortable, active way.
• Targeted movement and strength progressions that fit your pain levels, schedule and confidence.
• Load management and pacing strategies so you can do more with fewer setbacks.
• Advice on sleep, ergonomics and daily habits that influence pain and recovery.
• Collaboration with your GP or other professionals when needed (e.g., imaging, medication, podiatry, or physiotherapy).

Importantly, osteopathy doesn’t “cure” osteoarthritis—but it can meaningfully reduce pain, and improve movement, strength and quality of life. Many patients find that combining hands-on care with home exercises and sensible activity changes works far better than any one element alone.

Real-world examples from the clinic

Names and details changed for privacy, but these scenarios reflect common journeys I see as an osteopath in Angel Islington:

1) Knee osteoarthritis and lost confidence with walking

Sam, 62, had knee pain for years and had stopped his weekend walks. We began with hands-on techniques to ease stiffness, added sit-to-stands and step-ups twice a week, and introduced short, flat walks three times per week. We used pacing (walk 10 minutes out, 10 back) and a flare-up plan. Over eight weeks, Sam returned to 5–6 mile walks most weekends. Pain wasn’t zero—but it was predictable, manageable, and no longer the boss.

2) Hand osteoarthritis and desk work

Priya, 54, struggled with morning stiffness and typing. We used gentle joint mobilisation for the hands and forearms, heat before activity, and a simple routine of tendon glides and putty squeezes. We adjusted her keyboard height and added micro-breaks every 30–45 minutes. After four sessions, she reported less pain and smoother mornings, with bad days less frequent and shorter.

3) Spinal osteoarthritis with leg pain

David, 68, had lower back osteoarthritis and intermittent sciatica-like leg pain. We focused on spine and hip mobility, glute and core strength, and graded walking on mixed terrain. With education on pain versus harm, his fear eased. After six sessions across two months, he could garden for an hour comfortably and manage supermarket trips without needing to rest halfway.

Practical self-care tips you can try at home

• Start small, start today: A 10-minute walk, 5 sit-to-stands, or 3 minutes of gentle range-of-motion counts. Consistency beats intensity.
• Use heat for stiffness: A warm shower or heat pack before activity can help joints move more easily. Cold packs can calm a hot, irritated joint—but use what feels best for you.
• Adopt a 24-hour movement mindset: Mix periods of sitting, standing and moving. Break up desk time with brief movement each hour.
• Footwear matters: Supportive shoes with cushioning can reduce knee/hip load. Consider insoles or advice from a professional if your ankles roll in or out.
• Sleep is key: Aim for a consistent sleep-wake time. Darkness, cooler room temperature and winding down without screens help pain and energy.
• Weights aren’t essential: Use bodyweight, resistance bands, or household items (water bottles, tins) for strength.
• Don’t chase zero pain: Mild, short-lived discomfort during exercise can be okay. Aim for progress, not perfection.
• Nutrition supports change: A balanced diet rich in vegetables, fruits, lean proteins and healthy fats may help weight management and overall inflammation. Focus on patterns, not products.
• Consider a walking aid temporarily: Using a stick on the opposite side to a painful knee or hip can reduce load while you build strength.
• Track wins: Note small improvements—fewer pain spikes, quicker morning warm-ups, an extra flight of stairs. These are meaningful gains.

Managing flare-ups without losing momentum

Flare-ups happen. They don’t mean you’ve failed or that damage has increased. A simple plan helps:

• Dial down, don’t switch off: Reduce intensity and duration, but keep gentle movement (range-of-motion, light walking) going.
• Use comfort strategies: Heat or cold, topical anti-inflammatories (speak with your pharmacist/GP), and short rest periods.
• Reduce life load where possible: Can you split heavy tasks over two days or ask for help this week?
• Return gradually: When symptoms settle, resume your previous plan at 70–80% and build back up.

When should you see a professional?

Book with a registered osteopath, physiotherapist or your GP if:

• Pain persists beyond a few weeks or significantly limits daily life.
• Joints are very swollen, hot or locking frequently.
• You experience new numbness, weakness or unexplained weight loss, fever or night pain that doesn’t ease—seek urgent medical advice for these symptoms.
• You’re unsure which exercises are safe or how to progress.
• You want a tailored plan that you’re confident to follow.

What to expect at an appointment with Jeremy

As a GOsC-registered osteopath based at Cura Rooms in Angel, London, I take a calm, collaborative approach. Here’s how a typical first session goes:

• Listening and history: We’ll discuss your pain, goals, daily habits, previous injuries and any medical conditions or medications. Your story guides the plan.
• Movement and orthopaedic assessment: Gentle tests help us understand which tissues are sensitive and how you move.
• Explanation: I’ll share a clear, jargon-free understanding of what’s going on and what helps—so you feel in control.
• Hands-on treatment: Depending on your presentation, this might include joint mobilisation, soft-tissue work and gentle techniques to reduce stiffness and ease protective guarding.
• Personalised movement plan: We’ll build a simple routine that fits your schedule and confidence, with clear progression so you know what’s next.
• Advice you can use today: Pacing strategies, ergonomic tweaks, footwear suggestions and recovery tips that make daily life easier.

Follow-up sessions consolidate your progress, fine-tune your exercises and troubleshoot any flare-ups. If needed, I’ll liaise with your GP about imaging, medication, or supportive interventions. My aim is to help you move more, worry less, and feel confident navigating your condition.

Why choose JJB Osteopath at Cura Rooms in Angel

• Evidence-informed care: Treatment and advice aligned with current guidance for osteoarthritis and musculoskeletal pain.
• Patient-centred: Your goals shape the plan—whether that’s stairs without fear, walking in the park, or managing back pain at work.
• Gentle, tailored techniques: No one-size-fits-all protocols. We adjust to your unique needs, whether for hip OA, knee OA, spinal OA, or TMJ discomfort.
• Local and accessible: If you’re searching for a “Registered osteopath near me” and you’re in North London, Cura Rooms in Angel Islington is easy to reach by tube and bus.

Although this article focuses on osteoarthritis, I also help people with related concerns such as back pain, neck pain, TMJ issues and sciatica-like symptoms, which can sometimes co-exist with OA. If you’re looking for an Osteopath Angel London who takes time to listen and explains things clearly, you’re in the right place.

Tailoring movement to common osteoarthritis areas

Knee osteoarthritis

• Start with sit-to-stands and supported mini-squats to build thigh and hip strength.
• Use short, frequent walks rather than one long outing.
• Consider a slightly higher chair or raised seat to reduce strain initially.

Hip osteoarthritis

• Prioritise hip mobility: gentle swings, circles and kneeling hip flexor stretches (within comfort).
• Strengthen glutes and core with bridges, clam shells and side steps with a band.
• Break up long sitting to ease stiffness when standing again.

Hand osteoarthritis

• Warm hands before tasks; use tools with larger grips to reduce strain.
• Perform tendon glides and gentle resistance exercises for fingers and thumbs.
• Alternate tasks to avoid overloading one joint repeatedly.

Spinal osteoarthritis (neck/back)

• Frequent micro-movements beat long, static postures.
• Combine mobility (pelvic tilts, cat-camel) with endurance exercises (bird-dog, side bridge progressions).
• For neck pain, gentle chin nods and scapular retraction can reduce tension and improve posture tolerance.

Pain isn’t always a sign of harm

With osteoarthritis, pain levels don’t always mirror the amount of joint change on a scan. Many people with “severe” changes have mild symptoms, and vice versa. Stress, sleep, activity patterns and mood all influence pain. This is empowering: you have many levers to pull that can improve how you feel—movement being one of the strongest.

Getting started: a sample 2-week plan

This is a general example. If you’re unsure, book an assessment so we can tailor it to you.

• Daily: 5–10 minutes of gentle mobility for your affected joints.
• 3 days/week: 2 sets of 8–12 reps of 3–4 strength exercises relevant to your joints (e.g., sit-to-stands, step-ups, bridges, band rows).
• Most days: 10–20 minutes of low-impact aerobic exercise (walk, swim, or cycle). Break into 5–10 minute chunks if needed.
• Balance: 2–3 minutes of single-leg stands near support, progressing as safe.
• Review at end of week 2: If pain is stable or improved, add a rep or minute to your exercises. If pain flared significantly, reduce volume by 20–30% and rebuild.

Medications and other supports

As an osteopath, I don’t prescribe medications, but many patients benefit from discussions with their GP or pharmacist. Current guidance often suggests topical anti-inflammatory gels for hand or knee OA before oral options. Weight management can also reduce load on hips and knees. If you’d like, we can coordinate with your GP to ensure a joined-up plan.

Support for your whole body, not just the joint

We don’t move in isolated parts. Weakness or stiffness in the hips can influence knees; foot mechanics can affect hips and the lower back. As an Osteopath in Angel Islington, I’ll assess how your whole body contributes to your symptoms and your goals—whether that’s comfortable commuting, playing with grandchildren, or getting back to a gentle gym routine.

What patients say (in their own words)

Patients often tell me, “I wish I’d started sooner.” They’re surprised that small, consistent actions can have such a big impact. They also appreciate having a clear plan and someone in their corner—especially when pain has been confusing or frightening. While I don’t promise quick fixes, I do promise careful listening, honest guidance and steady progress built on what’s most important to you.

Ready to move forward?

If you’re searching for an Osteopath Angel London or a Registered osteopath near me, and you’re ready to feel more capable with osteoarthritis, I’d love to help. JJB Osteopath offers appointments at Cura Rooms in Angel, with times designed to fit busy lives.

Learn more or book online at jjbosteopath.co.uk. If you’re unsure whether osteopathy is right for you, get in touch for a friendly chat about your situation and options.

FAQ

Is osteopathy safe for osteoarthritis?

Yes. When delivered by a GOsC-registered professional, osteopathic care is considered safe and can be adapted to your comfort and health status. Techniques are chosen to suit your joints, and treatment is often gentle. If anything isn’t appropriate, we won’t do it—and we’ll discuss alternatives.

Should I exercise if my joints hurt?

In most cases, yes—movement is recommended. A little discomfort that settles within a day or two is usually fine. If pain is sharp, escalating or lingers beyond 48 hours, adjust the intensity, reduce volume or seek guidance. The right plan should feel achievable, not punishing.

How long will it take to notice improvement?

Many people feel a difference within 2–6 weeks of consistent movement and tailored treatment. Strength and resilience build further over 8–12 weeks. Your timeline depends on factors like sleep, stress, previous activity levels and how regularly you’re able to follow the plan.

Do I need a GP referral to see you?

No referral is required to book with an osteopath. If we think you’d benefit from investigations, medication review or shared care, I can liaise with your GP with your consent.

A final word of encouragement

Osteoarthritis doesn’t have to define what you can do. With the right guidance, movement can reduce pain, restore confidence and help you get back to what matters most. If you’re ready to take that first step, book an appointment at JJB Osteopath Cura Rooms in Angel today. Let’s build a plan that fits your life—and helps you move forward with calm, confidence and clarity.