As the days get shorter and the temperature drops, I see and hear about more and more aggravated arthritis pain in clinic. Arthritic pains and inflammation tend to be aggravated by the cold and damp weather.
Here are a few arthritis pain management tips…
- Keep warm. Its time to take out the thermals. Heat helps relax the muscles and reduces the tension in the already worn joints. This helps reduce the inflammation created. Arthritis commonly affects the hands so a pair of warm/thermal gloves will make a big difference.
- Wear a scarf! Not only does the heat help keep the neck relaxed, but wearing the scarf will help discourage you from tensing up your shoulders. Again, tense muscles around worn joints will increase the pressure and inflammation on the joints.
- Use warming muscle rubs. Mint and Eucalyptus are natures muscle relaxants. Either a few drops on a heat pack applied to the affected area or, a few drops mixed with coconut or almond oil rubbed into the affected areas (make sure you don’t have allergies to these first!). Don’t have the oils at home? I recommend using Olbas oil as most chemists, supermarkets sell this.
- Arthritic inflammation tends to be worse in the mornings. Make sure your room is warm and a warm shower in the morning will also help the body and joints move. If the pain affects your hands mainly then try this:
- You will need: a large bowl, a sponge (ideally one the size of the palm of your hand or larger, and either epsom salts, magnesium salts or Olbas oil (or all of these if you have them!).
- Fill the large bowl with warm water. Add the epsom/magnesium salts or a few drops of Olbas oil.
- Holding the sponge in your hand, place your hands in the water and gently squeeze the sponge and relax ten times or more.
- Arthritic inflammation tends to also be aggravated by too much or too little activity. It’s all about getting the balance right! As tempting as it is to stay inside through winter, its important to keep moving. Sitting for long periods will aggravate the condition so even if it is indoors make sure you take breaks from sitting for too long. Walking is the best exercise!
- Start a daily stretch routine. Even a 10min daily stretch can make a huge difference to the pain and joint stiffness.
- Magnesium creams or even supplements can help with joint and muscle pain.
- Turmeric is a great anti-inflammatory food. Add to meals or even a mug of hot milk (or dairy free alternative) with a tea spoon of turmeric and honey in the mornings can help.
- Acid creating foods can increase inflammation in the body. Foods high is: sugar, caffeine, alcohol, meat and dairy are all acid forming. Most fruit and vegetables are alkaline forming so create that balance in the body!
- Poor stress management can keep us in a ‘fight or flight’ state. Our immune systems switch off when this happens. With a lowered immune system, the inflammation in our system stays there for longer. Consider positive ways to managing stress levels. This maybe something as simple as keeping the weekends less busy if the week has been particularly hectic, taking 20-30mins in the evening as quiet time for you to practice breathing exercises, meditation, or even just reading a book or doing something calming for your body. Or swapping some of the intense workouts you normally do for something more restorative and gentler for the busier weeks.
- Take a vitamin D supplement. It’s actually pretty shocking how many people in the UK have low vitamin D levels. This can result in bone pain which presents very similar to arthritis and weaker bones.
Most of all, the best thing you can do for your body is to keep checking in and paying attention to the warnings it gives you! If you find yourself missing out on your exercises, stretches etc as many people tend to as we near to December make sure you come in for a ‘maintenance treatment’ as a preventative means. Remember prevention is better then cure!
By Ayshe Ibrahim Clinic Director, Principle Osteopath and Yoga Therapist. Nov 2019. www.thebackbone.co.uk.
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