Almost everyone experiences some kind of pain or ache in muscles and joints during their lifetime.
Joint pain and lower back pain are among the top ten reasons why we seek medical care in Sweden.
Why do you get body pain?
There are many reasons why we experience pain, but the most common causes we can list are:
1. Physical inactivity
Sedentary behavior can be linked to a range of health problems increasingly recognized in pain research.
2. Overload
Pain can be caused by exercise or work performed incorrectly, too heavily, or repetitively.
3. Chronic stress
Perhaps the biggest "health villain" of our time.
Stress can, among other things, cause tension in the jaw and neck that later leads to pain and aches.
4. Pro-inflammatory diet
Sugar, hardened fats, bad oils, refined carbohydrates, industrially produced meat, and excessive alcohol intake are examples of dietary habits that create a pro-inflammatory environment in the body.
This increases the chances of joint and muscle pain.
5. Accidents
Of course, you can also get injured, which can cause pain both in the short and long term.
If an accident happens, it can be especially important to pay attention to recovering and taking care of the injured area in the best way.
5 tips to best prevent & manage pain and aches
Here we share some of the most effective ways to both prevent and treat pain in muscles and joints.
1. Manual therapy
Manual therapy is a collective term for the different methods used by, for example, chiropractors, naprapaths, and osteopaths.
The goal of manual therapy is to relieve and treat pain in joints and muscles, increase mobility, and support the body's healing ability.
2. Yoga / Stretching
Various forms of yoga, relaxation, and stretching have become enormously popular in the Western world over the past 10-20 years. And it works!
The right form of yoga and stretching exercises can be a key to releasing tension and preventing pain as it makes us significantly more flexible.
3. Heat and cold
Heat relaxes muscles and cold reduces swelling and relieves acute pain. That’s why various types of heat and cold therapy are very common for pain conditions.
Taking a sauna and a cold shower can work wonders for stiff muscles and joints. Cold baths have gained a large following in recent years.
4. Massage
Massage increases blood flow, releases tension, and releases “feel-good hormones” in the body.
It can also help reduce muscle soreness after intense workouts.
You don’t have to pay a lot for a masseur every time you want a massage. Instead, use a foam roller or learn self-massage to treat tension.
5. Magnesium bath
One of our favorite methods for relaxation and recovery is to take a warm bath with magnesium salt (Epsom salt or magnesium flakes).
It can really work wonders for tired and tense muscles.
A tip is to add a few drops of lavender oil and light candles for an extra luxurious cozy factor and calming effect.
7 supplements that help with aches and pain
Nutrients that are especially important for muscle and joint health can be well worth trying as supplements to ensure you get enough.
1. Proteolytic enzymes
Take these enzymes between meals to naturally reduce inflammation and counteract unwanted proteins in the body. It also shortens recovery time after exercise.
1. Global Healing Ultimate Enzymes
2. Holistic Spikenzym
2. Herbs like turmeric and boswellia
In traditional Indian medicine (Ayurveda), both turmeric and boswellia have long been used, among other things, to loosen stiff joints and muscles.
Holistic Inflameja is a really good product with both turmeric, boswellia, and enzymes.
Medicinegarden curaMIN is a high-quality supplement that contains both turmeric and boswellia.
3. Omega-3
The fatty acid balance in the body is one of the most important factors for muscles and joints to function optimally.
Omega-3 is essential to consume to maintain this balance.
4. Vitamin D
Vitamin D3 contributes to normal bone structure and normal muscle function.
One of our most important vitamins (which is actually more like a hormone in its structure and effect).
5. Magnesium
Magnesium contributes to relaxation and flow in the body. It helps muscles relax and can be especially good to take in the evening to support relaxation and recovery.
Magnesium is one of the most common minerals people are deficient in today.
6. Electrolytes (such as potassium and sodium)
Electrolytes can reduce muscle pain, control fluid retention, and aid detoxification.
7. Protein / Amino acids
Protein, which consists of amino acids, is an essential nutrient that helps build both muscles and joints.
Most people do not need to eat more protein, but make sure to consume high-quality protein that is easy for the body to absorb and use.
To achieve this, a plant-based nutritional shake or smoothie with a natural and easily digestible protein source can be practical.
Keep this in mind if you experience aches or pain
If you suffer from persistent or sharp pain, we recommend consulting a doctor or manual therapist to get a diagnosis and tailored treatment.
