What doctors want patients to know about osteoarthritis

From ama-assn.org

Joint pain and stiffness may signal osteoarthritis. Learn more about the symptoms of osteoarthritis, risk factors and treatments that can help 

AT A GLANCE: Osteoarthritis is the most common form of arthritis, causing joint pain, stiffness and reduced mobility as cartilage gradually tears down over time. Here are four key things you will learn about osteoarthritis from Alexey Fomin, MD, PhD, a rheumatologist with Hattiesburg Clinic:

Osteoarthritis is the most common form of arthritis and is caused by the gradual breakdown of cartilage that cushions the joints. 

With osteoarthritis, knees, hips, hands and spine are most often affected and can lead to pain, stiffness, swelling and reduced range of motion. 

Age, prior joint injuries, repetitive stress, excess weight and genetics can all increase the risk of developing osteoarthritis. 

Treatment of osteoarthritis focuses on managing symptoms and preserving mobility, often through exercise, weight management, physical therapy and pain relief options.

Before joint pain and stiffness begin to interfere with daily activities, osteoarthritis often develops gradually over time. As the most common form of arthritis, osteoarthritis affects millions of people and occurs when the protective cartilage that cushions joints wears down, making movement more difficult and sometimes painful. While there is no cure, early diagnosis, lifestyle changes and treatment can help people manage symptoms, stay active and maintain their quality of life. 

Osteoarthritis is a common disease

“What I usually explain to my patients is that osteoarthritis is pretty common,” Dr. Fomin said, noting that “one in seven adults in the United States actually has osteoarthritis. It is a common disease and it’s one of the leading causes of disability.”

With osteoarthritis, “we are talking about the regular wear and tear changes in the joints. These changes most often affect weight-bearing joints such as the lower back, hips, knees and feet. The joints in the hands are also frequently affected because we rely on them for daily activities,” Dr. Fomin said.

“We predominantly see women rather than men with osteoarthritis, and it is one of the most common diseases after 45 years old,” he said.

Symptoms of osteoarthritis start with pain

With osteoarthritis, a main symptom is “pain at the beginning of the day. That’s what we call starting pain,” Dr. Fomin said. “When you wake up, you may notice pain and stiffness in the joint. As you begin moving and using the joint, it tends to loosen up and feel better.”

“In the morning and at the start of activity, there is pain,” he said. “But as the day goes on and you continue using the joint, the pain often returns. The more stress you put on the joint, the more discomfort you may experience.”

“Morning stiffness associated with osteoarthritis typically does not last long,” Dr. Fomin said. “It’s usually about 15 to 30 minutes, but it can still be quite painful.”

“Other symptoms may include a reduced range of motion, as well as grinding, clicking or popping sensations in the joint. Some people find that a hot shower or warm water helps loosen up stiff joints and improves movement,” he added.

Genetics can play a role in osteoarthritis

Osteoarthritis “is not just mechanical damage and degeneration. Sometimes osteoarthritis appears as early as age 40, while some women in their 70s or 80s have no issues and their joints still look great,” Dr. Fomin said. “So, it’s not simply a matter of age or getting older. Rather, it results from a combination of different factors.”

For example, “osteoarthritis is influenced in part by genetics,” he said. “If you have strong cartilage and a favourable genetic makeup, your joints are more likely to stay healthy. But if there is a family history of early osteoarthritis, your risk of developing the condition is higher.”

Your risk for osteoarthritis also depends on use of joints

“Osteoarthritis also depends on how much you use your joints. If your job is not physically demanding and you spend most of your time working in an office, you may be less likely to develop significant arthritis,” Dr. Fomin said. “But in physically demanding jobs, such as construction or factory work, we sometimes see younger people who use their hands extensively and experience joint degeneration.”

“So, osteoarthritis is influenced by how much you use your joints, as well as genetics and other factors,” he said. “Some people who eat a healthy diet and stay physically active have relatively few joint problems, while others who pay less attention to diet and exercise may experience more issues. 

“This is especially true for weight-bearing joints—the more weight those joints have to support, the greater the stress and wear on them,” Dr. Fomin added. 

Erosive osteoarthritis is bad joint destruction

“There is one type of osteoarthritis that behaves differently,” Dr. Fomin said. “It is called erosive osteoarthritis, and it primarily affects the hands, causing significant joint damage.”

“On X-rays, we often see severe cartilage loss and extensive bone erosion,” he explained. “It can resemble autoimmune arthritis, but it is actually a degenerative condition.” 

“Unlike standard wear-and-tear osteoarthritis, it features an inflammatory component that actively breaks down cartilage and leads to central bone erosion. It mainly affects the finger joints,” Dr. Fomin said.

Osteoarthritis requires a clinical diagnosis

“Osteoarthritis is often a clinical diagnosis, which means blood tests and X-rays are not always necessary,” Dr. Fomin said. “In many cases, the diagnosis can be made by listening to the patient’s symptoms and performing a physical examination. Bloodwork may then be used to help rule out other types of arthritis.”

“An X-ray mainly helps us assess the extent of joint damage,” he said. “Patients often report having joint pain for a long time that may have started intermittently, like at the beginning of the day, but gradually became more constant.”

“During the physical exam, the joint may appear enlarged because of bone spur growth, which can cause some deformity,” Dr. Fomin said. “You may also notice a decreased range of motion. By combining the patient’s history with the physical findings, you can often make the diagnosis.”

Treatment of osteoarthritis is mainly supportive

“Unfortunately, we do not currently have highly effective medications to treat osteoarthritis, so treatment is primarily supportive,” Dr. Fomin said. “By supportive, I mean that there is no medication available that can slow the progression of the disease or reverse the damage that has already occurred. Our focus is on managing symptoms.”

“For patients with osteoarthritis affecting weight-bearing joints, lifestyle changes are often an important part of treatment,” he said. “We encourage patients to lose weight through physical activity and healthy eating because the more weight a joint has to support, the more damage is likely to occur.”

As a first-line treatment, “we typically start with a pain medication such as acetaminophen,” Dr. Fomin said. “It is available over the counter and patients may use up to 4,000 milligrams per day.”

“If that doesn’t work, we can use nonsteroidal anti-inflammatory medications,” he said. “These medications can help reduce joint pain and stiffness. Unfortunately, they can also cause side effects, including stomach irritation, kidney problems and increased blood pressure.”

Dr. Fomin also noted that many supplements marketed for joint health such as glucosamine, chondroitin, turmeric and omega-3 fatty acids, remain popular among patients. 

“Some patients tell us these supplements help and make their joints feel much better,” he said. “But scientifically speaking, multiple studies have not shown strong evidence that they provide significant benefit.”

“Steroid injections into the joint can sometimes help relieve pain as well,” Dr. Fomin said. “We also strongly recommend physical therapy to strengthen the muscles surrounding the joint. Surgery is generally considered a last resort for treating osteoarthritis.”

You can live a normal life with osteoarthritis

“If you compare osteoarthritis with inflammatory arthritis, such as rheumatoid arthritis, which can cause severe joint deformities and significantly impair joint function, osteoarthritis is generally less severe,” Dr. Fomin said. “Although it can cause joint problems and discomfort, it tends to progress very slowly, making it easier for many people to live with.”

“Osteoarthritis usually does not cause the same degree of functional impairment seen with other forms of arthritis, so the overall prognosis is often better,” he said. “At the same time, because we do not have treatments that can stop or reverse the disease, it can sometimes lead to permanent disability.”

Prevent osteoarthritis with lifestyle changes

Preventing osteoarthritis “is all about your lifestyle,” Dr. Fomin said. That includes “eating a healthy diet and exercising regularly.”

“But if osteoarthritis runs in your family, it can be more difficult to prevent it from developing,” he said. Even so, it is important to “exercise regularly, eat healthy and maintain a healthy body weight.”

With osteoarthritis, listen to your body

“First of all, it’s important to understand what is causing your joint symptoms. If you don’t know what is behind the pain, it can create anxiety,” Dr. Fomin said. “Some patients come into our office worried that they are going to become completely disabled. We have to reassure them that osteoarthritis is a slow-moving process and, for most people, it is not going to have that level of impact.”

“The second thing is that it all comes down to lifestyle,” he said. “Try to stay active, but at the same time avoid overusing your joints. For example, if you have knee pain or hand pain, it may not be a good idea to move heavy furniture or take on physically demanding projects such as home renovations.”

“Sometimes patients tell us their joints are feeling better, so they start running or doing other high-impact activities,” Dr. Fomin said. “But that may not help in the long run. You have to listen to your body. If your pain is increasing, it is probably a sign that you need to rest the joint.”

Visit your doctor if osteoarthritis is interfering with your daily routine

“If osteoarthritis has started to interfere with your daily routine and you’re no longer able to do the things you normally do, it’s a good idea to see your doctor,” Dr. Fomin said. “If it affects your work or your ability to carry out activities at home, you should definitely talk to your doctor about it.”

“Joint swelling is not typically associated with osteoarthritis and may be a sign of inflammatory arthritis, so it should be evaluated by a doctor,” he said. “You should also seek medical attention if you begin experiencing joint pain at night.”

https://www.ama-assn.org/public-health/chronic-diseases/what-doctors-want-patients-know-about-osteoarthritis

Expert shares the steps you can take to reduce risk of arthritis

From kvia.com

EL PASO, Texas (KVIA) - According to Dr. Karim A. Elsharkawy, Associate Professor of Orthopedic Surgery and Director of Joint Replacement Services at Texas Tech Health Sciences Center, while there is no cure for arthritis taking steps like leading an active lifestyle can help reduce the risk of developing the disease.

Dr. Elsharkawy said that viewing arthritis as an age related disease is a misconception, genetics and family history or even blood pressure or cholesterol issues are more likely to lead to the development of Arthritis.

"I have patients coming in saying my mom had a knee replacement, my dad had a hip replacement, somebody in the family had history of a joint problem or arthritis. That is the most common cause," Dr.Elsharkawy said. "We see this more commonly in younger, more active patients, especially if they sustained injuries growing up like cruciate ligament injuries or an injury to the knee or hip that involved cartilage."

Dr. Elsharkawy says exercise can help reduce people's risk in addition to maintaining a healthy weight to put less stress on the joints, but he advised to do any physical activities with the proper equipment.

Also, when it comes to exercise, Dr. Elsharkawy recommended stretching before and after, wearing proper form fitting shoes, and gradually escalating intensity to prevent injury.

In addition to these recommendations, Dr. Elsharkawy said even though some soreness is normal after exercise people should not hesitate to ask for medical help if the pain lingers without getting any better.

He said there is no cure for Arthritis, there is also no treatment to prevent it but early detection is ideal so the consultation and tests can be 'quick and easy.'

https://kvia.com/news/top-stories/2026/06/07/expert-shares-the-steps-you-can-take-to-reduce-risk-of-arthritis/ 

5 Foods That Can Help Prevent an Arthritis Flare-up

From eatingwell.com

When you have arthritis, what you eat can make a difference 

KEY POINTS

• Fatty fish, leafy greens, nuts, turmeric and beans may help prevent arthritis flares. 
• They are anti-inflammatory and rich in protective fats, protein, fibre and antioxidants.
• For even more arthritis protection, experts recommend following the Mediterranean diet.

When you’re dealing with stiff, achy or swollen joints, arthritis flare-ups can be painful and tough to manage. Even if you know these symptoms are temporary, you may still feel compelled to make some changes in hopes of feeling better. For many people, that change starts with the foods they eat. 

But can what’s on your plate actually help prevent an arthritis flare-up? While there is no food that will magically stop an arthritis flare in its tracks, the foods you do or don’t eat may help prevent it from happening. “The evidence supports sticking with a consistent anti-inflammatory eating pattern like the Mediterranean diet all the time, and not changing your diet when symptoms flare,” says Michelle Seguin, M.D. “Your best bet is maintaining healthy eating habits year-round rather than trying to eat differently when symptoms worsen.”

Research shows that a Mediterranean diet pattern that’s rich in whole foods like fish, nuts, beans and legumes, whole grains, fruits and vegetables, yet low in saturated fat and processed foods, can help fight inflammation and may even improve symptoms like joint pain in people with rheumatoid arthritis and osteoarthritis. 

That said, some foods may be particularly beneficial. If you’re curious to learn more about the best foods to fend off arthritis symptoms, here’s what experts recommend. 

1. Fatty Fish

Inflammation is a major driver of arthritis pain. That’s where fatty fish like salmon and sardines come in. Fatty fish contain DHA and EPA, long-chain omega-3 fatty acids that help fight inflammation. Research shows these unique fats may be particularly beneficial for managing rheumatoid arthritis.

If you’re wondering how much you should eat, a good goal is at least two servings of fatty fish each week. As a helpful tip for finding fish that are rich in omega-3s but also low in mercury, Amanda Sauceda, M.S., RD, suggests thinking of the acronym SMASH. “Salmon, mackerel, anchovies, sardines and herring are good options to rotate in your diet,” she says. But if fish isn’t your thing, a fish oil supplement providing 2,000 milligrams of combined EPA and DHA may be a good alternative. Speak with your health care provider before beginning any supplements.

2. Leafy Greens

“Leafy greens are a great source of vitamin K, which is helpful for bone health but could also be helpful with lowering the risk of osteoarthritis,” Sauceda says. These veggies are so powerful that one study found that people who typically ate lots of green veggies were 26% less likely to develop osteoarthritis. Like other fruits and vegetables, leafy greens also tend to be rich in antioxidants, which have additional anti-inflammatory properties. 

3. Nuts

“For people with osteoarthritis who are overweight, losing weight through diet and lifestyle changes can significantly reduce joint pain and improve how you move,” Seguin says. That’s where nuts come in. Nuts provide protein and fibre, two slowly digested nutrients that may help with weight management. 

That’s not the only way they help your joints. Nuts are also rich in many antioxidants, which have been shown to protect against inflammation. Whether you enjoy them on their own as a snack or sprinkled over yogurt or cereal, they’re a great choice that requires zero prep work.

4. Turmeric

This vibrant yellow-orange spice is a natural anti-inflammatory, which may be helpful for reducing arthritis-related joint pain and swelling. Right now, the body of research is promising but limited, and experts say more study is needed. In the meantime, adding turmeric to your favourite dishes is safe and delicious, so there’s no downside to sprinkling some on your food. That said, high doses of turmeric in supplement form may cause stomach upset, so think food first.

Sauceda points out another plus to adding flavourful spices, like turmeric, to your food. “Adding more herbs and spices to your diet makes food more enjoyable, and you’re more likely to eat the food you make,” she says. “Reducing the amount of processed food in your diet and eating more homemade food is a great way to start working on your anti-inflammatory diet.” 

5. Beans & Legumes

Beans are a central ingredient in the Mediterranean diet, which experts say is the most promising eating pattern for arthritis protection. Not only are beans and legumes rich in protein and fiber, they’re also jammed with a long list of anti-inflammatory compounds. That means they may do double duty to protect your joints by fending off inflammation and supporting a healthy body weight.  

The new Dietary Guidelines for Americans recommends eating 3½ cups of beans and legumes per week (about ½ cup daily). Pinto beans, black beans, chickpeas, lentils and red kidney beans are all good options. If you’re not sure where to begin, Sauceda recommends swapping out your meat-centred meals twice a week and reaching for a plant-based protein like beans or legumes instead. Then, slowly increase from there. 

Our Expert Take

While there’s no magical food that will stop an active arthritis flare-up, there are some foods that can help prevent it from happening in the first place. Fatty fish, leafy greens, nuts, turmeric, and beans and legumes are all filled with nutrients that can help reduce inflammation and may ease joint pain. However, the real trick for leveraging the power of foods is focusing on the big picture. “The hope is that maintaining an anti-inflammatory eating pattern consistently may mean fewer or less severe flares over time,” says Seguin. So, aim to eat a wide variety of whole foods, including fruits, vegetables, whole grains, fatty fish, nuts and seeds, spices, and beans and legumes—and do your best to limit highly processed foods, added sugars and saturated fats. It will do good things for your joints and the rest of your body, too.

https://www.eatingwell.com/foods-to-prevent-an-arthritis-flare-up-11920981

Brush your teeth properly to prevent more than 50 health conditions including dementia and arthritis, expert says

From dailymail.co.uk

Brushing your teeth properly could help keep more than 50 health conditions including dementia, rheumatoid arthritis and Parkinson’s at bay, according to experts.

A panel at the world’s largest general science conference have presented growing evidence that the spread of inflammation and infection caused by mouth bacteria is linked to problems throughout the body.

Researchers are only beginning to understand this relationship, they said, but it is clear that oral health can influence organs and tissues including the joints, brain and gut.

Alpdogan Kantarci, a professor of dentistry at the University of Minnesota, said advanced gum disease – called periodontitis – does not necessarily directly cause conditions such as dementia.

However, it may trigger common risk factors and accelerate disease in people who were already susceptible.

‘Research is now showing that in people with mild or moderate diseases, those who are brushing and taking care of their teeth or seeing a dentist and having advanced cleanings, are showing much better cognitive responses,’ he told the American Association for the Advancement of Science (AAAS) conference in Phoenix, Arizona.

‘We now think that maintaining your teeth in health may be associated with a reduced risk of more than 50 systemic conditions.’

Professor Kantarci highlighted studies in mice which found periodontitis can increase brain inflammation, and that pathogenic oral bacteria can cross the blood-brain barrier, particularly in older mice.

Meanwhile, Dr Felipe Andrade, an associate professor of medicine at Johns Hopkins, presented evidence that pathogens responsible for gum disease also play a role in the development of rheumatoid arthritis.

And Dr Nobuhiko Kamada, from the University of Michigan’s department of internal medicine, described how oral bacteria can influence the gut microbiome, potentially increasing the risk of inflammatory bowel disease and colorectal cancer.

Other conditions linked to oral health include heart disease, stroke and diabetes.

Professor Kantarci warned that sugary and ultra-processed diets are fuelling a sharp rise in tooth decay and gum disease.

He compared the UK to a third world country when it comes to oral care, adding that processed food, a soft diet and obesity are predisposing people to dental issues.

Figures from the Oral Health Survey for England show the prevalence of obvious tooth decay fell from 46 per cent to 28 per cent between 1998 and 2009.

However, the trend has now reversed — the most recent 2023 survey found 41 per cent of adults with natural teeth had obvious tooth decay.

Some 93 per cent of people had at least one sign of periodontal disease, such as inflammation, tartar build-up or ‘pocketing’ between teeth and gums.

Professor Kantarci said the proliferation of food delivery services and processed foods has fuelled a shift away from natural eating and home cooking.

He added: ‘This is affecting people’s teeth, their oral health. So it’s not a surprise that people are getting these diseases more in developed countries.

‘The answer is very clear - that we have to improve oral health awareness for systemic health.’

The dentist and gum surgeon is part of a taskforce of researchers working to calculate the economic and social benefits of improving people’s oral health.

He urged health services and academics around the world to help raise awareness that good dental habits are vital not only for preventing cavities, but for reducing risk of many of the most feared conditions of old age.

The panel also called for international collaboration to better understand the relationship between different body systems.

Professor Kantarci advised people to brush their teeth two to three times a day, particularly after eating sticky or sugary foods. Those who can only brush once should do so before bed, he added.

For older people who may lack dexterity, he recommended using electric or motorised toothbrushes which can also be used to clean the tongue.

How to use an electric toothbrush

• Place toothpaste on the brush head 
• Hold the brush at a 45° angle
• Turn on the electric brush and move it from tooth-to-tooth
• Guide the brush along the front, back and chewing surfaces of each tooth
• Hold the brush over each surface of every tooth for several seconds 
• Do not apply too much pressure or scrub. Just guide the brush over each tooth 
• Continue for around two minutes to ensure each tooth is clean 
• When finished, rinse the brush head with water and allow it to dry

Source: Oral-B 

https://www.dailymail.co.uk/sciencetech/article-15560985/Brush-teeth-properly-dementia-arthritis-cancer.html

5 ways to prevent neck and shoulder pain

From restless.co.uk

Research shows that over 20 million people suffer from arthritis and musculoskeletal (MSK) conditions across the UK. Alongside lower back pain, neck and shoulder pain are among the most common of these, particularly in older adults.

Age is a large risk factor for MSK conditions, simply due to the wear and tear our bodies experience throughout everyday life. However, while we can’t control our age, we can influence other factors that affect neck and shoulder health, such as our posture and sleeping position.

If you’ve been experiencing neck or shoulder pain recently, it’s important to take steps to manage symptoms and treat the root cause. MSK conditions can impact mobility, make daily activities incredibly difficult, and have been linked with a greater risk of depression, anxiety, and social isolation.

With that said, here are five ways to prevent and manage neck and shoulder pain.

What can cause neck and shoulder pain?

There are several potential causes of neck and shoulder pain. We’ll cover some of the most common below.

Health conditions

Certain health conditions, such as neck arthritis, shoulder impingement, and cervical radiculopathy, can cause neck and shoulder pain.

Shoulder pain can also be the result of the flu or pleurisy (inflammation around the lungs, which causes sharp chest pain).

Arthritis of the neck

Arthritis of the neck, also known as cervical spondylosis, is a common cause of neck pain. In fact, research shows that up to 85% of people over 60 experience cervical spondylosis.

The condition is caused by the disks and joints in our necks naturally wearing over time. Alongside neck pain and stiffness, arthritis of the neck can also cause headaches, muscle spasms, a loss of balance, and grinding or popping sensations in the neck. However, some people don’t experience symptoms at all.

Shoulder impingement

Shoulder impingement is a common cause of shoulder pain. It occurs when a shoulder tendon rubs or catches on a nearby tissue or bone as you lift your arm.

Symptoms of shoulder impingement include pain in the top or outer side of your shoulder, pain that’s worse when you lift your arm, and arm weakness.

Shoulder impingement can be caused by injury, overuse of the shoulder (for example, from sports such as tennis), and bursitis (inflammation of the fluid sacs that surround the shoulder joints to allow for movement).

Cervical radiculopathy

Cervical radiculopathy, also known as a pinched nerve, occurs when a nerve in the neck becomes irritated.

It can cause pain, tingling, weakness, and numbness that mainly affects the neck, but can spread to other areas, including the arms, chest, shoulders, and upper back.

Cervical radiculopathy can be caused by trauma or injury, but is more often an age-related, degenerative condition that affects older adults.

Sleeping position

If your neck becomes locked in an awkward position during sleep or your spine isn’t aligned, this can place excess strain on the neck and shoulders, causing pain.

You can read more in our article: What are the best and worst sleeping positions? The quality of your pillow and mattress can also impact neck and shoulder health.

Injury and muscle strains

Neck and shoulder pain can be caused by injuries or muscle strains.

For example, whiplash, which most often occurs as the result of a slip, fall, or traffic accident, can cause neck and shoulder pain, headaches, and difficulty moving your head.

Similarly, several muscles, including the trapezius and rhomboids, are connected to the neck and shoulders. If these become strained (through exercise, for example), you may experience pain and stiffness in the neck and shoulders.

Note: Sudden, unexplained neck or shoulder pain can be a sign of a cardiac event. In this case, it’s important to seek emergency medical attention.

You may be experiencing angina, which is a common symptom of coronary artery disease, caused by the blood supply being cut off from the heart. Angina pain can cause pressure in the chest that may also spread to the neck, shoulders, arms, jaw, or back.

Sudden, unexplained neck and shoulder pain can also be a sign of a heart attack.

How is neck and shoulder pain treated?

Treatment for neck and shoulder pain will depend on its cause. If your pain is mild, you may be able to find relief with home remedies.

However, if you’re experiencing severe pain, it’s important to speak to your GP or other health professional. They’ll be able to determine the cause of your neck and shoulder pain and advise you on the best course of treatment.

For example, people with severe shoulder impingement may require steroid injections or surgery, while those with arthritis of the neck may benefit from physiotherapy.

5 ways to manage and prevent neck and shoulder pain

Alongside treatment, there are things you can do to help manage symptoms and prevent neck and shoulder pain in the future.

We’ll cover some examples below.

1. Add stretching to your routine

Gentle stretches can help to relieve neck and shoulder pain and improve your range of movement.

In this study, regular stretching for four weeks reduced pain and improved neck function and quality of life in office workers with chronic neck or shoulder pain.

Check out these exercises for shoulder or neck problems from the NHS if you’d like to get started. Experts advise adding stretching to your routine gradually to prevent further strain.

Note: If your pain is severe or worsens with stretching, it’s important to stop immediately and book an appointment with your GP or other health professional, such as a physiotherapist.

2. Consider using hot or cold therapy

Hot and cold therapy (for example, using ice packs or heating pads) has been noted as an effective treatment for neck and shoulder pain.

While there’s currently no evidence to suggest whether one is better than the other, experts generally recommend using ice on new injuries, and heat on longer-term ailments (such as arthritis) or once swelling has subsided.

This is because ice helps to reduce inflammation and limits sudden pain from new injuries by slowing circulation, reducing swelling, and constricting blood vessels. Meanwhile, heat relaxes stiff muscles by improving circulation and allowing more oxygen and nutrients to reach the affected area, promoting healing.

That said, research suggests that a combined approach may be most beneficial. In this study, people suffering from acute neck or back pain benefited equally from hot or cold therapy when combined with ibuprofen.

3. Take steps to improve your posture

Sitting or standing in a slouched position for long periods places stress on the body, particularly in areas along the spine like facet joints and intervertebral discs. This can contribute to neck, shoulder, and lower back pain.

Over time, poor posture can also cause muscles to adapt by lengthening or shortening, which increases the risk of muscle imbalances and furthers pain and stiffness.

Studies have drawn a significant link between rounded shoulder posture, forward head posture, and neck and shoulder pain.

Good posture requires spinal alignment (also referred to as a neutral spine). Specific exercises, such as child’s pose and thoracic spine rotation, can be useful for improving posture, as can activities like yoga and Pilates.

Check out our article for further tips on how to improve your posture.

4. Adjust your sleeping habits

Neck and shoulder pain can make it difficult to get a good night’s sleep. Some people struggle to get comfortable, while others find themselves woken up by bouts of pain. Research suggests that as many as 80% of people with arthritis have trouble falling and/or staying asleep.

Experts have also noted that the connection between poor sleep and MSK pain works both ways. Just as neck and shoulder pain can disrupt sleep, a lack of sleep can increase pain and impact the body’s ability to rest and repair itself. For example, research indicates that 70% of people suffering from rheumatoid arthritis have problems with sleep

However, while getting good quality sleep can be challenging when you’re in pain, there are things you can do to help.

The first involves your sleeping position. According to experts, sleeping on your side or back is more gentle on your neck than sleeping on your front, which can exacerbate pain.

Having a pillow or mattress that’s too firm, thick, or soft can also cause neck and shoulder strain. We have guides for finding the right pillow and mattress on our website.

For more general guidance, you might also find our article, 9 tips for sleeping better with arthritis, useful.

5. Consider whether your work environment could be a contributor

This study looked at shoulder and neck pain in over 12,000 workers from 18 different countries.

It found that neck and shoulder pain were most common in roles that compromised people’s posture, required them to handle heavy objects manually, or sit at a computer desk for long periods. For example, nurses, office workers, manual workers, hairdressers, dentists, and taxi drivers.

If you suspect your work may be contributing to your neck and shoulder pain, it’s worth considering what steps you could take to improve things. For example, steering wheel grips can help drivers relax their hold and minimise neck and shoulder tension, while adjusting workstations closer to eye level can be useful for nurses and manual labourers.

Final thoughts…

Neck and shoulder pain are among the most common musculoskeletal problems. Aside from causing pain and discomfort, neck and shoulder pain can affect mobility and quality of life.

Luckily, there are things you can do to help – whether that means adjusting your nighttime routine or improving your posture.

For further reading, head over to our general health section. Here, you’ll find information on everything from bone health to health and wellbeing courses.

https://restless.co.uk/health/healthy-body/ways-to-prevent-neck-and-shoulder-pain/?contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b&utm_source=midweek-email&utm_medium=email&utm_campaign=midweek_email_25-10-16_general&utm_content=midweek_email_25-10-16_general_versionb