More than medication

Be aware of your posture

Correct posture is a simple but very important way to keep the many intricate structures in your body healthy. It’s especially important if you want to prevent back pain and neck pain. Having correct posture means keeping each part of the body in alignment with the neighbouring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the earlobe, through the shoulder, hip, knee, and into the middle of the ankle.

Avoid certain movements

Such as bending, twisting or heavy lifting. If you need to pick something up from the floor, try to bend your knees rather than bending from the hip.

Do light exercise

Light exercises can help, especially if your muscles are tight. A gentle stroll every day can make a world of difference. Get advice from your GP practice, a physiotherapist or a personal trainer about exercises you can do at home. The core muscles of the abdomen and back tend to weaken with age unless you do specific exercises for them, so ask for exercises to strengthen the following muscles: Extensor muscles – used to straighten the back, stand and lift; Flexor muscles – used to bend and provide support to your back; Rotator muscles – used to stabilise and rotate the spine when upright. Examples of these exercises are: forward bends, stretches and sit-ups.

Lose weight

Excess pounds can contribute to certain types of pain, especially back pain. While heavy exercise might not be a good idea, some small changes to your diet could really help to shed some pounds.

Sleep better

Ensure your mattress isn't too soft. Try placing a pillow between your knees when you are in bed.

Apply heat or ice

Your doctor or pharmacist may suggest you use a cooled gel pack from the freezer on the part of your body which is painful. Always place a towel or other cloth between your skin and the cool pack and don’t leave it in for longer than 10 minutes. Heat can have a similar soothing effect. A hot water bottle or clay/gel pack can be used. Again, take care not to use these packs when they are too hot or for too long as prolonged exposure can cause burning.

Osteopathy

This is a way of detecting and treating damaged parts of the body such as ligaments, nerves and joints. When the body is balanced and efficient, just like an engine, it will function with the minimum of wear and tear. Osteopathy ultimately improves mobility and body function.

Chiropractor

Chriopractors specialise in the diagnosis, treatment and overall management of conditions that are due to problems with the joints, ligaments, tendons and nerves of the body, particularly those of the spine. Treatment consists of a wide range of manipulative techniques designed to improve the function of the joints, relieving pain and muscle spasm.

Acupuncture

Acupuncturists use tiny needles to relieve pain. The needles are extremely thin and are inserted through your skin to various depths at strategic points on your body. Acupuncture therapy may range from a single to a dozen treatments, depending on your degree of pain. Acupuncture practised by members of the British Acupuncture Council (BAcC) can work well alongside other treatment methods and has few, if any, side effects.

Deep breathing exercises

You don't have to head to a packed gym or busy clinic to practise deep breathing exercises. You can do them wherever you are able to sit quietly for a few minutes. You then simply imagine a peaceful place and focus on controlled breathing, relaxing your body, one part at a time. If you do this regularly, this important relaxation technique can lower blood pressure, increase blood flow to major muscles and reduce muscle tension.

Massage

Massage therapy is used to treat soft tissues and joints to prevent and relieve pain. There are lots of different types of massage therapy from Swedish massage and manual lymphatic drainage to cranio-sacral therapy and deep tissue massage.

Range-of-Motion (ROM) Dance

ROM Dance is a gentle relaxation programme designed especially for people who have chronic pain. It combines fluid movements with basic mind/body principles from tai chi and quiet music. ROM Dance can improve flexibility and mobility and encourage a greater sense of relaxation. It takes about seven minutes to complete and you can do either sitting or standing.

Tai chi

Tai chi was originally developed in China nearly 2,000 years ago as a form of self-defence. It is an extremely low-impact form of exercise that can help reduce stress and relieve pain. These gentle movements, connecting the mind and body, can increase flexibility and improve muscle strength. The best thing about tai chi is that anyone, regardless of age or physical ability, can do it.

Yoga

Yoga is used for relaxation, stress reduction, and can also improve body strength. It is an ancient system that combines a series of postures, controlled breathing exercises and meditation to keep the body fit and the mind focused. It can help with a range of conditions, including chronic pain, asthma, carpal tunnel syndrome, depression, low back pain, joint inflammation or stiffness, especially when combined with a healthy diet, aerobic exercise and medication.