Arthritis affects more than 54 million Americans — making it the leading cause of disability in the country. If you’re one of them, you already know the pattern: stiff joints in the morning, pain that builds through the day, and a body that feels older than it should.
There’s no cure for arthritis. But consistent, daily management makes an enormous difference in how much the condition controls your life. And one of the most effective, accessible tools for that management is one you can have in your own backyard: a hot tub.
This guide covers what arthritis is, why hydrotherapy works for it, how to get the most from every soak, and which hot tub features matter most for joint pain. If you’re also dealing with back pain alongside your arthritis, our dedicated guide on hot tubs for back pain relief covers that in full.
What Is Arthritis? Understanding the Two Main Types
Arthritis is a broad term for inflammation of one or more joints. There are over 100 forms of the condition, but two account for the vast majority of diagnoses:
Osteoarthritis (OA)
The most common form. OA develops when the cartilage cushioning your joints wears down over time, causing bones to grind against each other. It typically affects the knees, hips, hands, and spine, and tends to worsen gradually with age. Pain is usually worse after activity and improves with rest in the early stages, though this reverses as the condition progresses.
Rheumatoid Arthritis (RA)
An autoimmune condition in which the immune system attacks the synovial membrane lining the joints. RA affects roughly 1.3 million Americans [2] and can occur at any age. Unlike OA, RA often affects joints on both sides of the body symmetrically — both wrists, both knees — and is accompanied by fatigue and systemic inflammation.
Both conditions respond well to warm water therapy, though RA sufferers need to be more careful about water temperature during active flare-ups, as excessive heat can worsen systemic inflammation. We cover this in the tips section below.
What Is Hydrotherapy and Why Does It Work?
Hydrotherapy is the therapeutic use of warm water immersion to ease pain and support healing. The Arthritis Foundation specifically recommends warm water therapy as an effective approach for managing arthritis symptoms, citing improvements in pain, stiffness, and joint mobility in multiple studies.
A hot tub delivers hydrotherapy through three mechanisms working simultaneously:
Buoyancy Unloads Compressed Joints
Water supports your body weight, dramatically reducing the gravitational load on your joints. Immersed to neck depth, you bear only around 10 percent of your body weight. For knees, hips, and ankles that have been bearing full load all day, that relief is immediate and significant. Swollen, inflamed joints that are painful to move on land become far easier to mobilise in the water.
Heat Improves Circulation to Inflamed Tissue
Warm water raises your body temperature slightly, causing blood vessels to dilate. This drives more oxygenated blood to the joints and surrounding soft tissue — flushing out inflammatory byproducts and delivering the nutrients needed for tissue repair. For arthritis sufferers, this means reduced morning stiffness, less swelling around affected joints, and a longer window of comfortable movement after each soak.
Jet Massage Reduces Muscle Tension and Pain Signals
The muscles around arthritic joints tend to tighten protectively, which compresses the joint further and amplifies pain. Massage has been shown to improve pain, stiffness, and range of motion in people with arthritis. Hot tub jets deliver targeted hydrotherapy massage to the hips, knees, shoulders, lower back, and hands — wherever your arthritis hits hardest — without the cost or scheduling of a professional appointment.
Research cited by the Arthritis Foundation found that warm water therapy has a prolonged effect that goes beyond the period of immersion — meaning the relief continues well after you step out of the tub.
How to Get the Most From Your Hot Tub for Arthritis
Temperature: Keep It at 100°F
This is the most common mistake arthritis sufferers make. The Arthritis Foundation recommends soaking in water between 92°F and 100°F for therapeutic benefit [3]. Water above 104°F can increase systemic inflammation — particularly problematic for RA — and places unnecessary strain on the cardiovascular system. The goal is warm, not hot.
During an active flare-up, drop the temperature further — around 92-95°F — and keep the session shorter. Excess heat during acute inflammation can worsen swelling.
Timing: Soak for 15 to 20 Minutes
Dr. Bruce Becker of the National Aquatics and Sports Medicine Institute at Washington State University found that the therapeutic benefits of warm water immersion reach their peak at around 20 minutes, with pain relief that extends significantly beyond the soak. Longer sessions don’t proportionally increase benefit and increase the risk of dehydration and overheating.
Morning soaks help loosen stiff joints for the day ahead. Evening soaks aid sleep by triggering the core temperature drop that signals your body to rest. Both have value — if you can only commit to one, choose the time of day when your stiffness is worst.
Aromatherapy: Use Spa-Safe Products Only
Spa-compatible aromatherapy products — designed specifically for hot tub water — can enhance relaxation and complement the hydrotherapy benefit. Peppermint is known for its circulation-stimulating properties, while chamomile and lavender are commonly used for their calming effect. You can explore compatible options in our hot tub scents and aromatherapy guide.
Important: Do not add essential oils directly to your hot tub water. They are not water-soluble, will clog your filters, and can cause water chemistry imbalances. Only use products specifically labelled as hot tub or spa-safe.
Stay Hydrated
Soaking in warm water causes perspiration you may not notice. Dehydration stiffens joints and muscles — the opposite of what you’re trying to achieve. Drink a full glass of water before and after every soak, and keep water nearby during longer sessions.
Best Hot Tub Stretches for Arthritis
The warm water and buoyancy create an ideal environment for gentle joint mobilisation. Muscles are relaxed, joints are decompressed, and movement that might feel restricted or painful on land becomes manageable in the water. Work through these slowly, stop if anything causes sharp pain, and always get your doctor’s approval before starting a new stretch routine.
Shoulder Rolls — Shoulders and Upper Back
Sit upright and roll your shoulders forward in slow, controlled circles 10 times, then backward 10 times. This releases the trapezius and rotator cuff muscles, which are common sites of both OA and RA involvement, and improves thoracic mobility.
Wrist Flexor Stretch — Hands and Wrists
Extend one arm straight out with your palm facing up. Use your other hand to gently press the fingers back toward your body. Hold for 15 seconds and repeat three times per side. The hands and wrists are among the first joints affected in rheumatoid arthritis — this stretch maintains range of motion in the finger and wrist joints.
Figure 4 Stretch — Hips and Glutes
Sit upright and cross one ankle over the opposite knee. Place your hand on the crossed knee and lean slightly forward from the hips. Hold for 20 seconds per side. Hip arthritis often presents as groin pain or stiffness getting in and out of chairs — this stretch targets the hip capsule and surrounding tissue directly.
Ankle Circles — Ankles and Lower Legs
Lift one foot slightly off the seat and draw 20 slow circles with your toes — clockwise, then counter-clockwise. Repeat on the other side. Ankle OA is often underdiagnosed but significantly affects gait and balance. Maintaining ankle mobility reduces the compensatory load on the knees and hips.
Cat Stretch — Full Spine
Sit upright with your back straight and hands resting on your knees. Slowly round your back forward, letting your shoulders drop and your chin tuck toward your chest. Hold for five seconds, then return to neutral. Repeat five times. This stretch mobilises the entire length of the spine and is particularly helpful for those whose arthritis affects the facet joints or lumbar region.
Neck Side Stretch — Cervical Spine
Sit upright and slowly tilt your head toward your right shoulder until you feel a gentle stretch along the left side of your neck. Hold for 15 to 20 seconds, then switch sides. Cervical arthritis is common and often presents as neck stiffness, headaches, or shoulder pain — this stretch targets the muscles and joints responsible.
Additional Health Benefits of Regular Soaking
Arthritis management is the primary reason many people come to hydrotherapy. But consistent hot tub use produces several other benefits that compound over time:
- Better sleep. Soaking 60 to 90 minutes before bed triggers a core temperature drop that speeds sleep onset and deepens sleep quality — important because poor sleep significantly lowers pain tolerance.
- Reduced stress. Warm water lowers cortisol and stimulates endorphin release. Chronic stress worsens both OA and RA by increasing systemic inflammation — regular soaking interrupts that cycle.
- Improved cardiovascular circulation. The vasodilation from warm water immersion gives the cardiovascular system a gentle workout, improving overall blood flow and supporting heart health.
- Greater exercise tolerance. Pain and stiffness are the primary barriers to exercise for arthritis sufferers. Regular hydrotherapy reduces both, making it easier to stay active — and physical activity is one of the strongest long-term interventions for slowing arthritis progression.
For a full overview of what hydrotherapy can do for your health, visit our health benefits page.
Frequently Asked Questions
Can I use a hot tub if my arthritis is flaring?
Generally yes, but with modifications. Reduce the water temperature to around 92-95°F and limit your soak to 10 minutes. Avoid high-pressure jet settings directly on acutely inflamed joints. For RA specifically, speak with your rheumatologist — some patients find heat helpful during flares while others prefer to avoid it.
How long before I notice results?
Most people feel immediate relief during and directly after the first few soaks. Lasting improvements — reduced morning stiffness, better range of motion, improved sleep — typically emerge after two to three weeks of consistent daily use.
Is a hot tub better than a warm bath for arthritis?
For most people with arthritis, yes. A hot tub maintains a consistent therapeutic temperature for the full session, provides targeted jet massage that a bath cannot replicate, and the larger water volume creates a more pronounced buoyancy effect. A bath is better than nothing — but a hot tub is purpose-built for this kind of therapeutic use.
What size hot tub is best for arthritis?
This depends on your primary pain sites. If hip and knee arthritis are the main issues, a deeper tub with full-body submersion helps. If it’s hands and wrists, seat position relative to the jet layout matters more than size. Our team at AJ Spa & Hot Tubs can help match you to the right model for your specific condition — it’s worth having that conversation before you buy.
Visit AJ Spa & Hot Tubs in Patchogue, NY
If arthritis is affecting your daily life and you want a hot tub that’s genuinely built for therapeutic use, come and see us. We’ve been serving Nassau and Suffolk County since 1978, and our team is experienced in matching customers to models based on where and how their arthritis presents.
We carry Sundance® Spas, Nordic Hot Tubs™, Vita Spa, and DreamMaker Spas™ — with models ranging from compact two-person spas to large therapeutic soaking tubs with full-body jet coverage. Financing options are available to spread the cost.
Visit us at 687 Route 112, Patchogue, NY, call us at (631) 289-3350, or get in touch online. We’re happy to answer questions, recommend models, or arrange a time for you to come and see the range in person.
