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There's an old joke that goes something like this' A guy goes to see his arthritis specialist. He says, 'Doc, whenever I do this, it hurts. What do I do?'

The doctor strokes his chin and then replies, 'Stop doing it.'

Now, this may not be far from the truth. Here are 11 simple things you can do to rid yourself of those pesky arthritis aches and pains:

1. If there is a particular activity that causes pain, either modify it, find someone else to do it, or stop doing it altogether.

2. When lifting or carrying items, a person should use the largest or strongest joints for tasks to avoid putting excessive stress on smaller joints. An example would be carrying a bag of groceries. It's better to use the shoulders and upper arms rather than the hands or wrists.

3. Maintain ideal weight. Too many people with arthritis are overweight. The extra weight has its greatest impact on weight bearing areas such as the low back, hips and knees.

4. If there is inflammation of the joints, avoid keeping the joints bent. An example would be a patient with rheumatoid arthritis and swollen knees. Although it's more comfortable to sleep with a pillow under the knees, the long term complication of this is that the knees will assume a bent posture and ultimately cause more problems for the patient.

5. Be careful when doing any kind of lifting. If something must be lifted, it's a good idea to gauge the weight first. If, it's heavy, a person should get some help. If it's something that is not too heavy, then using the legs to lift, thereby avoiding back strain, is a good idea.

6. If there is a fountain of youth, it is exercise. There is no excuse for not exercising regularly. Range of motion exercises help maintain joint flexibility. Strengthening exercises help maintain joint integrity. Non-impact aerobic exercise helps with blood flow to the joints, increases endorphin production which helps reduce pain), and promotes cardiovascular health. A person should exercise regularly. If any sort of weight-bearing is difficult, one should consider water-based exercises.

7. Get plenty of rest and maintain a regular sleep schedule. Some people will stay up late and sleep in late, then expect to be able to get to sleep at a 'normal' time the next evening. It doesn't work that way. It's a good idea to establish a routine. Naps during the day can be beneficial for some people. Naps should not be overdone though since daytime sleep can interfere with getting to sleep at night.

8. Pacing oneself when there are a lot of chores to do is common sense. Common sense, though, is often uncommon. Use a planner to list the activities that must be done in terms of importance. Try to delegate unimportant matters when possible.

9. Nutritional supplements such as dietary fish oil, and glucosamine/chondroitin can be effective for some people.

10. Eat right. Dietary intake of foods high in omega-3 fatty acids can be helpful. Also, lowering the amount of foods that are high in omega-6 can also be effective. If the arthritis in question is gout, eliminating high purine foods is mandatory' at least until the gout medicines begin to work.

11. If the above measures don't help, see a rheumatologist as soon as possible.

Now' what I said at the beginning is that these were simple things. I didn't say they were easy. There is a difference. But if you're serious about helping yourself, you must accept responsibility and get to work. Now.