There are no hard and fast rules when it comes to deciding which—heat, cold, or a combination of the two—will give you the best results. Here are some guidelines that may help you decide.

Heat relieves pain primarily by relaxing muscles and j joints and decreasing stiffness. In some instances, however, heat may aggravate a joint that’s already “hot” from inflammation, as is sometimes the case with rheumatoid arthritis. On the other hand, osteoarthritis causes minimal inflammation and may respond well to heat application. If you find that your compress cools down quickly, you may want to try methods that offer more consistent heating. An electric blanket or heating pad can provide sustained dry heat. A warm shower, bath, or whirlpool can keep the wet heat coming. And using some method of warmth to loosen up the muscles before exercise can help them perform better Cold is ordinarily used to reduce pain in specific joints. Cold application should not be used with vasculitis (inflammation of the blood vessels) or Raynaud’s phenomenon (a condition, characterized by spasms of the arteries in the fingers and toes, that may occur in conjunction with rheumatoid arthritis) without a doctor’s approval, however.

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These exercises are recommended by the Arthritis Foundation. For best results, carry out the exercises in a smooth, steady, slow-paced manner don’t bounce, jerk, or strain. Don’t hold your breath; breathe as naturally as possible. Do each exercise five to ten times, if possible. If any exercise causes chest pain, other pain, or shortness of breath, stop. When your joints are inflamed, it’s best to skip the exercises and rest. If you have any questions, contact your therapist or physician. And remember- It may be some time before you feel the benefits of regular exercise, so be patient with yourself.

Shoulders: Lie on your back and raise one arm over your head, keeping your elbow straight. Keep your arm close to your ear Return your arm slowly to your side. Repeat with the other arm.

Knees and hips: Lie on your back with one knee bent and the other as straight as possible. Bend the knee of the straight leg and bring it toward the chest. Extend that same leg into the air and then lower the straightened leg to the floor. Repeat with the other leg.

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In addition to easing discomfort, you can learn to live well with arthritis by protecting your joints. What’s more, with a little planning and reorganizing, you can learn to do daily tasks more efficiently, so that you’ll have more energy to spend on activities you enjoy.

Here are some tips from the Arthritis Foundation that can help.

Plan ahead each day. Prepare a realistic, written schedule of what you would like to accomplish each day. That way, you can carry out your most demanding tasks and activities when you think you’ll have the most energy and enthusiasm—in the morning, for instance.

Spread the strain. As a general rule, you want to avoid activities that involve a tight grip or that put too much pressure on your fingers. Use the palms of both hands to lift and hold cups, plates, pots, and pans, rather than gripping them with your fingers or with only one hand. Place your hand flat against a sponge or rag instead of squeezing it with your fingers. Avoid holding a package or pocketbook by clasping the handle with your fingers. Instead, grasp your goods in the crook of your arm    the way a football player holds the ball as he’s running across the field—and you won’t be tackled by as much pain.

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