woman holding her back with aches

Top 5 tips to manage aches and pains

I was asked recently if I had any hints and tips to manage aches and pains that don’t involve painkillers. Simple actions you can take to help your body stay active and repair itself quickly

These are my top 5.

mass of ice cubes1. Ice.

This is really good for achy joints, rather than using heat. If there is an underlying inflammatory process going on heat will only fuel the process.

For necks and small joints like elbows knees etc get a bag of peas and wrap it in a tea towel place it over the joint for 5 mins remove it for 5 mins and repeat this 3 times as one dose do this at least twice a day.

For your low back increase the time to 10 mins. It works to reduce inflammation often part of the process which causes pain and reduces nerve-ending sensation so helps to reduce the pain in the low back, there is some evidence to suggest that it promotes healing.

NEVER use ice on your tummy, seek advice if you are pregnant.  Using ice at the base of the skull at the first signs of a headache can also help but apply as for small joints or the neck. The thaw in between is important so don’t skip it.

pouring-water-white-background2. Drink plenty of water.

Avoid caffeine and high sugar content drinks. 2lt for ladies. This will help to ensure that the discs between the vertebrae are hydrated. Sounds like a lot but once your system gets used to it the fluid will go where it should ie your cells rather than your bladder.

3. Exercise.

Walking for 20 mins each day unladen is good all-round exercise swing your arms and wear sensible shoes/trainers. Pilates is very good also but I would recommend you do a class with a good coach first.

4. Good nutrition.

This goes without saying really but we are what we eat. IF all joints in the body are affected it may be worth exploring whether or not you may have any food intolerances. Dairy and wheat are the most common.

sleeping-woman-good-night5. Sleep.

Getting a good night’s sleep is really important for our systems to regenerate. A good mattress and the right sleeping position are important to ease the strain on joints.

If you don’t have any specialist aids to help with a good position, follow these easy steps.

Support your neck with a rolled-up towel no more than you can get between your fingers and thumb of both hands, use only one other pillow. Then use another pillow under your legs below your knees when on your back and as you roll to one side either put this between your legs or fold it over and place it below the upper knee and the bed. avoid sleeping on your tummy.


I hope this has been helpful to you. If you would like to make an appointment to see me to help manage your aches and pains, then please do call 01733 254239.

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