Natural ways to a PAIN-FREE LIFE

Ditch the pills and take control of your achy joints and muscles

- TANYA PEAREY

Feeling a little creaky when you move these days? Or even slightly achy when you’re not moving? You are in good company! Most of us will encounter some kind of pain at some stage of our lives, with back, knees and shoulders often the trigger points. ‘Over a third of the population is affected by long-term pain,’ says pharmacist Mark Burdon — a figure that is higher among older adults.

But before you reach for another painkiller to help you cope, think on this: ‘Analgesics and other medicines can be useful for short-term pain, but they are not the answer to long-term pain,’ says Mark.

There are better, healthier ways to ease the discomfort and move easier than popping the pills. ‘Lifestyle changes, such as increasing activity, not smoking, improving sleep and losing weight, can go a long way to help with pain,’ says Mark.

Get exercising

‘It can be incredibly difficult to find the motivation to exercise when you’re in pain,’ says Mark. But it’s an essential part of pain management, because movement helps keep muscles strong and healthy to support joints through their whole range of movement.

Exercise also triggers endorphins, the body’s natural painkillers, and can help you manage weight — being overweight puts pressure on your body and joints and can cause pain.

New mover?

Try low-impact exercise such as yoga, Pilates and tai chi. ‘Stretch- and strength- based activities are an ideal entry-level form of exercise for anyone who hasn’t previously been active, particularly when combined with walking and other activities that build aerobic capacity,’ says physiotherapist Sammy Margo. ‘They have longevity, because you can do them into your 80s and 90s.