Tips for Aches and Pains: Practical Solutions for Moving Better and Feeling Better

As we age, regular aches and pains can become increasingly prevalent. While these discomforts might feel unwelcome, we can use them as catalysts for activity, wellness, and purpose. This week's blog post will delve into all things related to joint pain, stiffness, and practical solutions for enhanced mobility and relief. While waking up with symptoms of pain or tightness can certainly dampen your day, rest assured, there are many simple steps you can take to minimize those morning aches.

Let's start by understanding the potential causes behind your discomfort: a poorly moving joint, muscular trigger points, a stiff low back or neck. These are common complaints among many of my patients. The pain might stem from structural damage to a tissue, referred neurological changes, or muscle overuse, but there's always something you can do to feel better. Please remember to consult with your physician regarding your unique symptoms prior to beginning a fitness or rehab program. Understanding the Causes Behind every pain, there's likely an underlying cause:

1. Poorly Moving Joints: Often due to a lack of use, past injuries, or degenerative conditions, poorly moving joints can become causes of discomfort. Over time, this may lead to compensatory behaviors, such as favoring one leg over the other, which can exacerbate the problem.

2. Muscular Trigger Points: These are tight knots within muscle fibers that can cause pain locally or in a referred pattern. They often develop from overuse, strain, or sustained impropure postures, and can persist unless specifically treated.

3. Stiff Lower Back or Neck: These areas are common sites of stiffness due to prolonged periods of inactivity, poor posture, or degenerative conditions like osteoarthritis. This stiffness can be debilitating, impacting your ability to perform daily tasks comfortably.

Exercise as Pain Management

1. Foam Rolling: Self-myofascial release, like foam rolling, can increase your range of motion and reduce muscle soreness post-exercise (Pearcey et al., 2015).

2. Stretching: Regular, mindful stretching helps maintain flexibility and range of motion, alleviating joint pain and muscle stiffness.

3. Controlled Articular Rotations (CARs): CARs are a form of mobility exercise that involve moving a joint through its full range of motion in a controlled manner. This can help maintain joint health, increase mobility, and reduce pain. For instance, slow, controlled neck rotations can help alleviate neck stiffness and discomfort (Pinto et al., 2020).

4. Stabilization Exercises: These strengthen your core, enhancing stability, reducing the load on your spine and joints, and ultimately decreasing the risk of injury and pain.

Nutritional Aspects

Nutrition plays a vital role in managing aches and pains as well. My general recommendations for clients without special circumstances are to eat meals with bright and colorful vegetables, minimally processed foods, and to drink half of your body weight in ounces of water daily. Hydration, along with maintaining optimal levels of nutrients like magnesium and potassium, can support muscle function and mitigate discomfort (Rogers, 2019). Furthermore, reducing sugar and gluten intake can also have a profound impact. Both have been implicated as dietary inflammatory triggers that can exacerbate pain (Sofi et al., 2014).

Sleep Hygiene

Quality sleep is pivotal for pain management. It's during this time that our body rejuvenates, heals, and reduces inflammation. Incorporating good sleep hygiene practices such as maintaining a regular sleep schedule, creating a conducive sleep environment, and preparing your body for rest with light stretching and diaphragmatic breathing can significantly contribute to alleviating morning aches and discomfort. It's been proved that all body functions suffer when one isn't getting adequate sleep on a regular basis. Taking a little time to prepare for restful sleepis truly an investment you won't regret!

Every body is unique, and while this guide provides practical tips to manage everyday aches and pains, it’s essential to consult with a healthcare professional if you’re experiencing new or ongoing discomfort. Thanks for joining me on this journey through everyday aches and pains. If you're tired of waking up feeling stiff, if constant discomfort is holding you back from living your best life, it's time to take action. Reach out to me at Transformational Health and Wellness. My personalized approach to wellness can help you understand your body better and provide you with the tools to manage your discomfort. Let's start your journey towards transformation, together!

Wishing you endless good vibes,

Dr. Will Simmons

References:

1. Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5-13.

2. Pinto, M. D., Carvalho, T., Pimentel, H., Varanda, R., & Valamatos, M. J. (2020). Analysis of Cervical and Hip Range of Motion in Normal and Pathological Subjects Using a Mobile Device. Journal of Rehabilitation and Assistive Technologies Engineering.

3. Rogers, G. F. (2019). Management of Muscle Cramps. American Family Physician, 99(3), 178-179.

4. Sofi, F., Whittaker, A., Gori, A. M., Cesari, F., Surrenti, E., Abbate, R., ... & Casini, A. (2014). Effect of Triticum turgidum subsp. turanicum wheat on irritable bowel syndrome: a double-blinded randomised dietary intervention trial. The British journal of nutrition, 111(11), 1992-1999.