GET MORE EXERCISE

Staying active is essential, as lack of exercise can lead to weaker muscles, which are less able to support the joints, leading to pain and instability. Simple exercises to improve muscle strength can be as effective as prescription painkillers and can even help delay the need for surgery.

“If you’re new to exercise, it is important to slowly increase the level to avoid initial pain, so setting realistic and achievable goals is vital,” says Dr Wendy Holden.

“An ideal plan should include aerobic exercise to improve cardiovascular fitness, resistance exercise to improve muscle strength, and flexibility exercises to maintain suppleness.”

Evidence shows that any joint pain will increase if you stop using the muscles around it – ironically because of fear of making the pain worse, explains osteopath Dr David Vaux of Arthritis Action.

“If we can help an individual overcome their fear of pain during exercise, then they can escape the cycle that often leads to dependency upon medication and care,” he says. “In many cases, only small increases in strength can have significant impact upon quality of life and independence.”

Topical pain relief in the form of gels, sprays or roll-on lotions, as well as heat and cool packs, can deliver effective relief. While some of these products also contain anti-inflammatory ingredients that may irritate the intestinal tract if taken orally, they are safe to apply to skin.

“Treating pain with hot and cold works for a number of different conditions, but the tricky part is knowing when to use hot and when to use cold,” says GP Dr Paul Stillman, spokesman for Mind Your

Back (mindyourbackuk.com).

Start by applying heat – pharmacies sell special pads – to the affected area to improve circulation and relax the muscles, then apply a cold compress or cooling gel to reduce pain and swelling. Cold also constricts blood vessels and blocks nerve impulses to the joint. Continue to alternate between hot and cold until the pain eases.