The easy lifestyle tweaks to make to ward off chronic pain

Any kind of pain that lasts longer than three months is considered chronic pain. And it’s more common than you might think –between a third and half of all United Kingdom adults are blighted by chronic pain (just under 28 million adults), ranging from back pain and headaches to pain stemming from joints, such as knees.

While the pain itself can be instantly debilitating (from aches and burning sensations to shooting pains, stiffness and throbbing), chronic pain can be a complex beast to treat, often with a variety of causes contributing to it.

In some cases, the roots of pain aren’t even in the body at all, notes Dr Stephanie Barrett, a renowned expert in pain management and the medical director of The Brainwave Clinic. “Chronic pain affects millions of people and is a complex phenomenon influenced by physical, psychological and even social factors,” she says. “In some cases, the main culprit is the brain itself, with our brains actually amplifying pain signals, creating a persistent feedback loop that leads to severe pain – sometimes even in the absence of a physical injury at all.”

The good news is, in many cases, simple lifestyle tweaks can improve things hugely – and can even help prevent chronic pain from developing in the first place, done right. Here’s what you need to know…

1. Swap your mattress

With new mattresses costing upwards of £200 for basic models, it’s no surprise many of us are sleeping on the wrong one entirely (it’s estimated we throw away around seven million mattresses a year – enough to fill Wembley Stadium five times over). “Sleeping all night on an unsupportive mattress can exacerbate pain for some people,” explains Dr Barrett. “It’s often down to a lack of movement during the night, as a mattress that is too soft can make shifting positions more difficult. Choosing a good mattress is a very personal thing, but generally it is best to look for one that supports your natural curves and is firm enough that you don’t sink into it too much.”

Dr Guy Meadows, a co-founder and the clinical director of Sleep School, explains: “If you’re overweight or experience back pain, you’ll likely benefit from a firmer mattress. Think about the size, too, and your personal sleep space, especially if you share a bed – are you somebody who moves around a lot, for example? Consider your temperature preference, too – spring mattresses keep you cool by ventilating air, while foam mattresses keep you warm by trapping it. If you’re on a budget, a mattress topper is an affordable way to boost comfort instantly without having to upgrade the whole mattress.”

2. Get moving

You might be able to reduce chronic pain by 50 per cent by losing just 5kg, suggests one longitudinal observation study looking at the risk of developing knee osteoarthritis in 800 women.

It’s not just carrying excess weight that leads to pain, notes Dr Barrett. “A sedentary lifestyle can lead to muscle deconditioning, making the body more vulnerable to injury. Physical activity is crucial for the health of your musculoskeletal system. Regular exercise, particularly strength training, helps the body adapt to everyday stresses and reduces pain. Focus on movements that challenge you in a gradual, progressive way, and don’t shy away from loading the spine with proper guidance.”

Inflammation is another consideration, notes chiropractor Alison Bale. “It’s logical to think that excess weight is going to put more pressure on joints, especially the spine, hips and knees, which can contribute to pain,” she says. “However, possibly a bigger problem is that excess weight also tends to result in increased inflammation throughout the body. This can damage tissues and primes the nervous system to perceive ongoing danger, meaning the inflammation, rather than the weight itself, can result in pain.”

3. Shift positions throughout your day

When it comes to poor posture, many of us think of slumped or hunched-over positions, but the reality is poor posture can mean something quite different, says Dr Barrett. “Poor posture is staying in one posture for too long – whether slouching or sitting upright,” she explains, meaning even those of us with the straightest of backs should take note. “No single posture is perfect if maintained too long. Instead of trying to sit up straight all day, it’s best to take regular movement breaks. Shift positions often, stand up or stretch every 30 minutes to keep your muscles active and reduce strain.”

One way of remedying lack of movement is through low-impact exercise, says GP Dr Thuva Amuthalingam. “Because staying in one position for long periods – like sitting at a desk, for example, which many of us do – weakens the muscles supporting the spine, it’s best to incorporate low-impact exercises like swimming, cycling or elliptical training (regular stretching is helpful, too) as much as possible.

4. Consider your footwear

A large number of us are wearing incorrectly sized footwear (one study found up to 72 per cent of participants were wearing shoes that didn’t fit properly). As well as being irritating to wear, badly fitting footwear has been linked to both foot pain and foot disorders (such as lesser toe deformity and corns and calluses). “Unsupportive shoes can alter gait and increase stress on joints, though the body can adapt to occasional use,” notes Dr Barrett.

“For women, flats over heels is generally recommended,” explains Bente Smith-Rewse, a biomechanics specialist and founder of insole company Enertor. “Heels alter the natural alignment of the body, shifting more pressure on to the balls of the feet, which can lead to muscle fatigue, joint pain and long-term wear on our joints and spine. Flats offer a more neutral alignment, distributing weight more evenly across the foot.”

To ward off lower back pain, knee strain, plantar fasciitis (pain in the heel or bottom of the foot) or bunions, it’s important to address your footwear ASAP, but just any old shoe won’t do. “Anyone wanting to avoid chronic pain – whether in the feet, back or knees – needs footwear that provides you with a comfortable and supporting feel,” says Smith-Rewse. “This means flats with proper arch support, cushioning and a wide toe box (the tip of the shoe, where your toes fit), or footwear you can place a shock-absorbing insole into.”

In the market for a new pair? “Test the flexibility in the toe area by bending the shoe – it should bend easily where the foot flexes and your heel should stay secure without slipping, with no pinching anywhere. Check for enough cushioning, too, especially in the midsole, to absorb shock – press the midsole and check for ‘give’ without being too soft or hard.” The best test is parading up and down the shoe shop, like we did as children. “Walk around, looking for signs of discomfort like pinching, tightness, or an unstable feeling,” says Smith-Rewse.

5. Stop overfilling your bag

“Carrying uneven or excessive weight can strain muscles, but it’s not as much about ‘misaligning’ the spine as it is about overloading tissues without adequate strength or preparation,” says Dr Barrett. “The spine is strong and built to handle a significant amount when supported by appropriate muscle strength. Focus on strengthening your back and shoulder muscles and remember: evidence strongly suggests that lifting with any technique is OK, as long as your body is used to it. The key is to gradually build up your capacity and avoid suddenly overloading all at once.”

With many women’s handbags typically weighing up to 3kg before anything is put inside them, it’s no surprise they contribute to back, neck and shoulder pain. If you regularly find yourself carrying a large bag, consider a rucksack, recommended by the British Chiropractic Association, carried on both shoulders, with straps adjusted so the bag is held close to your back (we should avoid holding a bag with long straps high up in the crook of our arm, or down towards the knees since it puts an uneven load on the body).

When carrying shopping bags, it’s recommended we carry two (one in each hand, ideally) to distribute weight more evenly.  “A bag always held in one hand – or over one shoulder – will eventually unbalance you in ways a bag carried across your back or front will not,” advises Bale. “Unbalanced carrying can contribute to musculoskeletal strains that can eventually become chronic over time.”