Which painkillers the experts take for the most common complaints
What’s the best way to fight pain? Take some paracetamol, grab an ice pack or try yogic breathing? We asked the pain-relief experts for what to take for the most common complaints including back pain, menstrual migraines and a sore throat.
THE BEST PAIN KILLER FOR BACK PAIN
Most people with back pain have never stepped into a Pilates studio but, as devotees know, it can go a long way to treating – and even preventing – the condition.
‘Keep moving. Don’t be tempted to stay in bed – it is movement that will get your back strong again,’ says LynneRobinson, co-founder of Body Control Pilates. ‘The goal of Pilates is to make the spine both stable and mobile.’
Try this exercise, which uses the weight of the skull to release tension between the shoulder blades and in lower back:
Stand with feet hip-width apart, balancing your weight between the back of your heel and big and little toes. Lengthen spine, keeping chin a fist-width away from your chest and breathe regularly.
Curve the neck forward, followed by the spine. Let arms dangle, allowing them to go loose and heavy. As you release tension in the neck, your head starts to draw your spine down gradually as far as it can go, vertebra by vertebra.
Take a deep breath, expanding ribcage and back. Breathe out and roll down a little further.
Engage abdominal muscles to roll up– think of each vertebra stacking one on top of the other. Take a breath in and then a slow out breath, drawing abdomen towards spine and return to start position. Repeat twice each day.
THE BEST PAINKILLER FOR STOMACH CRAMPS
Irritable bowel syndrome (IBS) affects 14% of women worldwide. Stress exacerbates pain, but can be reduced by antispasmodics (try peppermint oil),exercise and cognitive behavioural therapy (CBT), which can help alter your perception of IBS and the emotional issues surrounding it.
THE BEST PAINKILLER FOR ACHING MUSCLES
‘For sporting injuries, such as acute muscle pain, consider an over-the-counter medicine containing ibuprofen, which will help with pain and muscle inflammation,’ says Rita Ghelani, NetDoctor pharmacist. Try Nurofentablets (Nurofen express capsules,£3.99 for 16) or ibuprofen gel(Ibuleve gel, £5.69 for 40g).
THE BEST PAINKILLER FOR A SORE THROAT
Sore throats caused by viral infections usually ease after a week or two. Try gargling with soluble aspirin (300mg)to soothe pain. If it’s hard to swallow, use a throat spray containing local anaesthetic, such as benzocaine.
THE BEST PAINKILLER FOR A HEADACHE
Experiment to find what works best for you. ‘Applying a cold compress can constrict vessels and relieve some of the pressure causing that headache,’ says Dr Miles Boyden, clinical director at digital healthcare provider iDoc. ‘But cold tends to tighten muscles, which pinch nerves and enlarge blood vessels, so a warm compress is better as a muscle relaxant.’
Place either an ice pack or a hot towel on your forehead, temples or back of the neck to relax muscles and relieve pressure. Or alternate temperatures from hot to cold, or put your feet in warm water and rest a cold flannel on your head.’
THE BEST PAINKILLER FOR MOUTH PAIN
To soothe mouth ulcers, celebrity dentist Dr Richard Marques is a fan of saltwater mouth rinses: add 1⁄2tsp salt to a cup of warm water; rinse every two to three hours.
Do this three to four times a day. ‘The rinse soothes and heals mouth sores and provides emergency dental hygiene if you don’t have your regular mouthwash handy,’ says Dr Marques.
THE BEST PAINKILLER FOR A TIRED MIND
Relaxation exercises calm your mind and reduce stress hormones in your blood. Did you know that many aches are rooted in brain processes, often affected by mental attitude and emotions? A meditation app may help – it reduces brain activity in the primary somatosensory cortex, an area that helps control our perception of pain.
THE BEST PAINKILLER FOR A MENSTRUAL MIGRAINE
Over five million UK women suffer monthly hormonal headaches. Consultant neurologist Dr Nicholas Silver says if you feel a menstrual migraine looming, act fast.
‘Drink a large glass of water and, if possible, eat some carbohydrates. If you have nausea, then consider an anti-sickness tablet that helps to keep the stomach moving – this will allow better absorption of food and fluid.’
THE BEST PAINKILLER FOR PAINFUL JOINTS
Exercise leads to stronger muscles, which help protect painful joints, says personal trainer Laura Williams.Do these stretches every day:
THE HAND STRETCH Clench your fist, holding it for up to 30 seconds.Then unclench and spread fingers as wide as you can. Hold and repeat.
THE CHEST STRETCH Clasp hands together and extend arms behind, just below shoulder height. Look at floor to stretch neck. Hold for 20-30 seconds.
THE BEST PAINKILLER FOR INDIGESTION
Indigestion affects a third of us at any given time and can be excruciatingly painful. GP Dr Roger Henderson advises eating food slowly in small portions and at regular intervals.
‘Avoid excessive use of tablets, such as aspirin and non-steroidal anti-inflammatories (such as ibuprofen), as these can irritate the lining of the stomach.’
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