There are all types of explanation why it’s possible you’ll be feeling aches and pains in your muscles and joints. Listed here are some strategies to maintain you healthy 

Muscle and joint pain is probably the most common problems seen by GPs. 

Indeed, a brand new survey (published by muscle and joint care experts at Deep Heat, Deep Freeze and Deep Relief), on 1000 people shows that 73% had experienced some form of muscle issue, with back pain being probably the most common problem (38%), followed by aches and pains in legs (30%), shoulders (23%), knees (22%), neck (18%) and calves (15%). 

Nearly half of those questioned said they’d experienced muscle pain for no apparent reason and 62% said they’d experienced pain in consequence of a muscle strain or sprain. While, 40% had reported an exercise related injury. 

Common causes

On a regular basis aches and pains that affect the muscles and joints can occur for all types of reasons including injury, strain or poor posture. Sometimes, it’s those unconscious, routine activities that may result in problems.

‘Easy everyday movements, corresponding to picking up the shopping awkwardly can result in painful muscle injuries, within the back and knees, for instance,’ says Physiotherapist Sammy Margo.

Nearly half of those questioned said they’d experienced muscle pain for no apparent reason

‘Also, over the past three years, more people at the moment are working from home. For a lot of, this implies working from the sofa, or on the kitchen table, fairly than sitting in an ergonomically designed office chair.’

‘If you happen to’re sitting, hunched over a lap top, on a soft surface that doesn’t support your body in the best way, and repeatedly cradling the phone between your ear and shoulder – this will play havoc together with your muscles, resulting in neck and shoulder problems,’ says Sammy Margo. 

In a recent study (Bulletin of Faculty of Physical Therapy, 2022) it was found that working from home increased musculoskeletal disorders (corresponding to neck and shoulder pain) as a result of prolonged computer use and lack of an ergonomic workspace. 

Pain affects all ages 

Age can also be an element relating to muscle and joint pain.

‘Muscles and bones get weaker as we grow old, this also can result in more aches and pains,’ says Sammy Margo.

 Latest research shows that a sedentary lifestyle doesn’t do anyone any favours, including the very young. That is demonstrated by the findings of a recent study (Brazilian Journal of Physical Therapy, 2022) which shows that increasingly sedentary behaviour in adolescents (aged 10 – 17) is related to a greater incidence of neck and back pain.  

The impact of pain and mood 

Whenever you’re in pain, it’s very hard, if not not possible, to hold on as normal. If you happen to’ve pulled, or sprained a muscle or your joints feel achy, this will make even the best movement feel like agony. Whenever you feel like this, the pain may be all consuming. 

So, in addition to affecting your physical wellbeing pain also can impact your mood. The Deep Heat survey also showed that pain caused 32% of individuals to feel drained, 28% to feel frustrated, 24% to feel unhappy and 24% reported that pain made them grumpy.

Indeed, 22% said they felt unmotivated, 22% said they felt restless and 18% said pain made them feel lethargic. In all, 66% said their mood deteriorated as a result of muscular or joint pain. 

Many don’t realise its effects may be much worse than the symptoms themselves

The negative impact of pain on mood can also be echoed in a brand new global survey, the Haleon Pain Index (2023). The survey analysed 18,097 people across eighteen countries and shows, that while the incidence of pain has not gone up within the last ten years, the social and emotional impact of pain has grown by 25%.

Half (49%) of those questioned reported feeling stigmatised, a 3rd (32%) feared being judged, and one in three people usually experienced feelings of loneliness when in pain.

‘On a regular basis pain is a health issue that may easily be dismissed or trivialised,’ says Psychologist, Dr Linda Papadopoulos.

‘Many don’t realise its effects may be much worse than the symptoms themselves’.    

5 strategies to stop and manage on a regular basis aches and pains…

#1 Healing Sleep

‘Whenever you don’t get enough sleep, pain muscles and joints feel worse; it’s when you’re sleeping that your body heals,’ says Sammy Margo.

Research shows sleep deprivation can alter the nerve signals within the brain and reduce your pain threshold. It might be a vicious cycle though, as should you’re in pain, this will make it harder to go to sleep.”  

Try: Viridian Cherry Night, £29.85 for 150g – a natural bedtime tonic that mixes Morello cherries, a natural source of melatonin, red date extract, the amino acid, glycine and magnesium. Available – viridian-nutrition.com 

#2 Food plan and Supplements

‘What you eat can have an unlimited impact on pain,’ says Nutritionist Rob Hobson.

‘When there’s pain, there’s inflammation and eating foods that promote inflammation also makes pain worse.’ 

Rob Hobson recommends: 

Eat anti-inflammatory foods – attempt to eat at the least one serving of oily fish each week which include salmon, sardines, mackerel and trout. Research has also suggested that omega 3 supplements may help to enhance pain and joint function. Omega 6 fatty acids are inflammatory. So, persist with extra virgin olive oil and avoid all processed foods. Meat can also be a typical source of omega 6 so try going meat-free just a few days of the week. 

Try: Healthspan Opti-Turmeric, £16.95 for 60 (500mg) capsules, with added vitamin C, for joint and immune health.

Turmeric comprises the compound curcumin which has a robust anti-inflammatory effect. You may add it to food (eg: curries, soups) and drinks. It’s best absorbed with the addition of black pepper.

Try Healthspan Magnesium & Glucosamine Gel, 150ml, £15.95 – a fuss−free gel formulation containing glucosamine, a natural substance present in the connective tissue of our joints, in addition to the multi−faceted mineral magnesium, which keeps bones and muscles healthy.

What makes this complement gel special is its unique mix of natural ingredients, specifically added to supply a warming and cooling sensation to the areas of your body that need it most.

There’s capsicum, the substance that provides chilli peppers their heat, plus cooling eucalyptus oil, fastidiously distilled from fresh leaves, and peppermint oil for its high content of menthol. Finally, pure oil of wintergreen which comprises 99 % methyl salicylate, a natural substance widely rated for its soothing effects.

Eat at the least five servings of fresh fruit and vegetables a day – these are high in protective antioxidants (found predominantly in brightly colored plant foods).

These may help to cut back oxidative stress which research suggest would be the underlying mechanism for quite a lot of pain related disorders, corresponding to osteoarthritis (OA). could also be involved in the event and progression of OA. 

Foods corresponding to green vegetables, citrus fruits, red peppers, avocados contain anti-oxidant vitamins A, C and E. 

#3 Keep your posture in check

‘The best way you walk, stand and sit is significant to assist avoid pain,’ says Margo who recommends the next tactics.

• When working, sit upright on a cushty chair. If you happen to do business from home, take into consideration investing in an office chair. Your feet needs to be flat on the ground in front of you, together with your knees barely lower than your hips.  Keep your shoulders relaxed. 
• When using the keyboard, ensure your wrists and forearms are straight and level with the ground.  This may help to stop repetitive strain injury. Leave a niche of about 10 – 15cm on the front of the table or desk, to rest your hands between typing.   
• Your forearms should rest at a cushty height on a table, or desk, together with your laptop or screen at eye level, to avoid any neck pain. 
• Whenever you move, walk together with your shoulders back and take a look at to not slouch over. Attempt to avoid walking whilst looking down at your phone. 
• If you happen to spend plenty of time on the phone, try using a headset.  Keeping your phone always between your ear and shoulder can strain the muscles in your neck. 

#4 Exercise

If you ought to keep your muscles and joints healthy, it is advisable to keep physically energetic. A recent meta-analysis (American Public Health Association, 2018) suggests that being predominantly sedentary is as bad as smoking for health.

But, in addition to being essential for overall good health, regular exercise also helps to stop joint stiffness, muscle tightness and improves circulation. 

‘Research shows that regular exercise can reduce the danger of hip fractures by 68%, slash the danger of osteoarthritis by 83% and reduce the possibility of falls amongst older adults by 30%,’ says Margo.

‘It also has other health advantages. Studies suggest it could possibly lower the danger of breast cancer by 20%, cut the chances of developing dementia by 30% and reduce the danger of depression by 30%.’

An efficient warm up loosens tight muscles and tendons

‘The NHS recommends that we do at the least 150 minutes of moderate intensity, or 75 minutes of vigorous intensity exercise, every week,’ says Margo. 

‘This needs to be combined with regular strengthening activities that work all the key muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at the least two days every week. Although, exercise is great for strengthening muscles and joints, it is advisable to watch out.

‘So, warming up before exercise, and cooling down afterwards is significant. An efficient warm up loosens tight muscles and tendons, increases blood flow and minimises the danger of injuries.’

To boost your warm-up, massage Deep Heat Muscle Massage Roll-on Lotion, £5.75 onto calves, thighs, upper arms and shoulders, or any areas that feel tight or achy.   

Muscle Rehab Exercises to do at Home

Personal Trainer, Elyn Marwick and Physiotherapist, Sammy Margo have put together these 4 easy muscle rehab exercises, designed to assist muscles repair and change into stronger, more flexible and mobile. 

Bird Dog – for recovery from back pain

• Get down on all fours together with your wrists directly under your shoulders and knees under your hips.
• Keeping your back and core engaged, extend your left arm out in front of you similtaneously extending your right leg out behind you. Hold for 10 seconds. 
• Repeat using your right arm and left leg. Do that 3 times on both sides.  

Back extension – to help with lower back pain

• Lie face down on the bottom, keeping your arms down by your side.
• Slowly, pressing your hips into the bottom (or mat) and keeping your face and neck neutral, lift your upper back and feet off the ground.
• Hold for 10 seconds, then slowly lower yourself back into the beginning position.
• Repeat 4 times. 

Shoulder flexion – to assist with shoulder injury recovery

• Lie in your back, together with your arms by your side and your knees bent, with feet flat on the ground.
• Clasp your hands together in front of your body. Keeping your arms straight, bring them overhead. 
• Pause, then return to the beginning. Repeat 5 times. 

Glute bridge – for back, hamstrings and glutes

• Lie back on the ground with knees bent and feet flat on the ground.
• Keeping your arms by your side, slowly lift your hips off the bottom, until your thighs and upper body form one straight line.
• Pause, then lower back down. Repeat 10 times.  

Cold and warm therapy 

The very first thing you’ll be able to do for an injury is to make use of cold therapy.

‘Cooling therapy can decrease blood flow and will help calm minor aches and pains in muscles and joints,’ says Elyn Marwick.

‘The golden rule to recollect is PRICE – Protect, Rest, Ice, Compress and Elevate.’  

Use whatever you could have handy to use cold to the realm – eg: a pack of frozen peas, ice wrapped in a cloth.  

‘After 72 hours, once swelling and inflammation have subsided, apply warmth to the realm, to extend blood flow and promote healing.’

Cooling therapy can decrease blood flow and will help calm minor aches and pains

To alleviate muscular pain in muscles, strains and joint stiffness, try Deep Heat Pain Relief Heat Patch, £6.82 for 4 odourless heat patches you could use for back, hip, thigh, calf, arm, neck and shoulder pain.  Available boots.com 

Try also Healthspan’s CBD Balm, 30g, £21.95 – a soothing CBD Balm infused with 180mg of broad−spectrum CBD oil. All Healthspan’s CBD oils are 100% naturally sourced from legally grown EU hemp plants and cultivated with none harmful pesticides.

CBD balm is now used to alleviate localised pain and to appease chapped, dry or irritated skin and scars. The balm also comprises a number of expertly blended essential oils from nature, corresponding to eucalyptus, arnica, sunflower, lavender and chamomile.

This leads to a calming and fragrant scent, with floral tones and calming lavender. Using topical treatments along with oral pain medication, corresponding to paracetamol or ibuprofen, may help to cut back the variety of tablets you would like. 

Applying a topical joint cream or gel after a warm bath or shower, or after exertion, helps it sink in quickly.