NATURAL PAIN STOPPERS Relief for those ‘ouch’ moments
Headache, back pain, tech-neck... many ‘ouch’ moments seem to be caused by modern life. But don’t automatically reach for the painkillers – try these simple, effective drug-free alternatives
Everyday aches We’re not suggesting you self-treat any serious or long-term pain. ‘You should get pain checked out by a professional to make sure there’s no underlying reason for it,’ says osteopath Carry Triggs Hodge. ‘But pain doesn’t always mean injury; very often it’s a functional problem that you can fix.’ TENSION HEADACHE Drink more water
‘Atension headache is the most common type and accounts for a lot of headaches at work,’ says GP Dr Ellie Cannon, author of Is Your Job
Making You Ill? Stress can be the culprit, of course; plus, says Dr Cannon, ‘busy people often get dehydrated, plus they drink too much coffee, skip meals and work in an office environment with air-con and no fresh air’.
WHAT TO DO Swap caffeinated drinks for water, keeping a bottle on your desk. Don’t skip meals, and try not to eat sugary snacks: peaks and troughs in your blood-sugar levels lead to headaches. Get your eyes tested regularly if you’re working at a screen, and enjoy some fresh air by walking outside regularly – either at lunchtime or just for 10 minutes as part of your commute, says Dr Cannon.
TEXT ARM Book a massage
Hand, wrist, thumb, arm or shoulder pain can be caused by being on your phone or using a mouse or keyboard. It may hurt to lift a kettle, make a fist or put on your coat.
WHAT TO DO Make sure your mouse and keyboard are set up well (find guidelines at hse.gov.uk), and take regular breaks from typing and texting. ‘Try to do the opposite of what you’ve been doing all day,’ says Carry. ‘Lift your arm up over your head, then swing it gently, keeping it relaxed.’ A deep-tissue sports massage will release the muscle and encourage blood flow, or you could try this stretch at home: with your arms straight out in front of you, put your palms flat against a wall and hold the position.
LOWER-BACK PAIN Strengthen your core
‘Assuming it’s not an acute injury, lower-back pain is often caused by a lack of core strength, prolonged sitting, or both,’ says chiropractor Joanna Lowry-corry of London Wellness Centres.
WHAT TO DO Change position and move your body at least every hour. Work on your core with the side plank: lie on your side on your elbow, knees bent and ankles in line with your bottom. Push up so your knees and forearm are supporting you.
TECH-NECK Move more and relax
This is caused by slouching at the computer or over your smartphone, with your neck forward. Over time, this position will tighten and weaken the muscles, locking the joints and leading to pain in your neck, shoulders and upper back.
WHAT TO DO Adjust your screen to eye level. If you wear bifocals, take care not to stick out your chin to see through the bottom half. ‘It’s important to be relaxed,’ says Carry. Change position regularly by standing, walking and even sitting on different chairs. ‘Doing anything that gets the whole body engaged is also good. For example, when you get up to make a cup of tea, do five deep squats.’ And try this self-release: push your fingers into the muscle at the base of your skull, finding the tender or tight spots.
BED NECK Check your pillows
You wake up, sit up and… ouch! Your neck is cricked, you can’t rotate it and, if you try, you get shooting pains. ‘This often happens when you hit the snooze button on your bedside alarm, then go back to sleep lying awkwardly,’ says chartered physiotherapist and sleep specialist Sammy Margo. ‘Or it may be that you’ve gone to bed dog-tired, but didn’t get the deep, restorative sleep you needed.’
WHAT TO DO ‘You may need to switch from lying on your side to your back. If your pillows are more than six months old or your mattress is more than eight years old, it may be time to invest in new bedding. Also, don’t sleep in a draught; cocoon yourself in your duvet, wrapping it up to your neck,’ says Sammy. And try not to sleep on the sofa!