Recurring bouts of joint pain can have a serious impact on your life, preventing you from doing the things you enjoy, as well as stopping you from getting a good night’s sleep. If the pain continues over a long period of time, it can also have an impact on your emotional wellbeing, leaving you feeling moody or depressed. If you are prone to joint pain problems, there are a number of steps you can take to help prevent and reduce the pain, leaving you to get on with your life.
BMI Healthcare have released ‘The Bare Bones Guide’ which outline 5 key tips for preventing joint pain:
Invest in correct furniture to relieve your joint pain
What you sit on can impact your joints just as much as how you sit on it, so it’s important to invest in the right furniture. It may be worth investing in a specialist chair which is designed to support the natural curve of your back and offer support to hips. Willowbrook Mobility Direct models also come available with rise and recline functionality, meaning it’s easier for you to get up and down without straining.
Protecting your achy joints in bed is also vital, after all, you spend a large amount of your time there. An adjustable bed allows you to achieve a sleeping position that provides correct support to your body and spine. Plus an adjustable bed helps to distribute weight evenly across your body, thereby avoiding pressure sores – especially important if, through illness, injury or disability, you spend long periods in bed.
Think about your weight
Excess upper body weight can put a strain on people’s back and joints, meaning losing weight can help ease the pain for some people. This is especially true for people with back pain who carry their weight on their stomachs, as it pulls the pelvis forward and strains the lower back. To determine whether weight loss could help improve your back pain, work out your Body Mass Index (BMI) using your height and weight. A BMI of 25 or over is classed as overweight.
While it may be tempting to sit and rest if you are suffering from pain, regular exercise is actually a great way of reducing and preventing it. Light exercises such as walking and swimming help strengthen the core and back muscles without being too strenuous, while yoga and Pilates can help improve flexibility. If you want to try some simple exercises at home, leg raises and bottom lifts can help get you moving. Any exercise programme will bring the biggest rewards if performed regularly, with experts recommending 150 minutes a week for maximum impact. It is advisable to consult your doctor before starting an exercise regime.
As mentioned before, pain can impact on your emotional wellbeing, and it can also be brought on or worsened by stress and anxiety. Stress causes tension in the muscles which can exacerbate pain and can also slow your recovery as stress makes it harder for the body to bounce back. Getting rid of stress is a lot easier said than done, but you can help your body cope by maintaining a healthy, nutrient-rich diet, exercising regularly and getting a good night’s sleep. There are also a number of stress-reduction techniques including deep breathing exercises and progressive muscle relaxation which can help calm you down.
Sit up straight
The way you sit and stand can have a serious impact on your pain and good posture can help alleviate any aches and pains. Many people suffer from pain as a result of sitting incorrectly at home all day. To avoid this, make sure you have support at the small of your back and your feet flat on the floor, with your hips and knees level.
For further information a copy of “The Bare Bones Guide to Joint Pain’ ebook can be downloaded free here