Health experts are urging people to take action to protect their joints from stiffening and discomfort as research by Halton found there are 12.2 million users of muscular and joint pain remedies in the UK. GP Dr Tim Mercer advises joint and muscle pain sufferers to start with just a seven-minute workout or quick stretch. He says moving for just a few minutes a day is a practical, easy remedy that can work to improve strength and flexibility, combat the effects of cold weather and prevent ‘deconditioning’ – a leading cause of joint pain.
Dr Tim said: “Deconditioning, the loss of muscle tone and mass, is responsible for a lot of the joint pains I see. It can be hard to stick to exercising when joints hurt, but once the muscles have strengthened, things will get easier. Stretch into the areas that cause you discomfort and move through the body in its entire range of motion, even just seven minutes a day, working into the lumbar spine, hips, shoulders, wrists and ankles.
“Apps like the 7-minute workout are great as the exercises work all the major muscle groups, building strength throughout the body.”
Osteoarthritis, tendinitis, and gout are among the most common culprits expected to worsen in the colder months ahead – with the knees, hips, thumbs, and spine most affected. “It’s no secret that cold, damp weather can aggravate joint pain,” said Neil Mckenzie, Managing Director at Halton Stairlifts. “As the air pressure drops, joint discomfort tends to spike, leaving many sufferers feeling more pain.”
Other simple hacks to protect the joints, include eating a balanced diet, vitamin D supplementation especially in autumn and winter months, and maintaining a healthy weight. From acupuncture to mindfulness techniques, emerging therapies offer fresh hope to those struggling with joint pain. More people are also turning to health coaches for personalised support, helping them build sustainable lifestyle changes that address pain at its root.
“It’s important to get guidance from a doctor or physiotherapist you can trust,” comments Dr Tim. “They can also advise you on posture when standing, sitting, and active.”
Worsening joint pain can especially affect those of us who stay seated for long periods – whether it’s driving or sitting in the office. According to Dr Tim, ‘Tech Neck’ is the new modern-day joint pain culprit.
“Frequent smartphone and computer use are major contributors to joint and back pain, causing issues like ‘Tech Neck’, ‘Student’s Elbow’ (Olecranon bursitis) and carpal tunnel syndrome due to the abnormal neck posture held when working this way”, explained Dr Tim. “Ergonomic fixes, combined with posture adjustments and guided physiotherapy, can help combat these tech-related aches.”
“‘Tech neck’ tends to need a bit more work, with behaviour and posture modification and usually some guided physiotherapy work.”
Experts argue that quick lifestyle tweaks can make a big difference. Simple changes like parking further away from destinations, getting up and moving around the house or going on autumnal walks, stretching throughout the day, or even carrying a basket instead of a trolley can keep joints moving and help to reduce pain.
Lower back pain is also problematic for many people, and although there might be no overnight fix, health pros urge people to avoid the activities that contribute to joint pain woes – and bring movement into the area.