How to Prevent Low Back Pain After 40
Many Americans 40 and older experience low back pain due to age-related changes and lifestyle factors, but it isn’t inevitable. These simple, effective tips can keep your spine healthy and pain-free at any age.
5 Ways to Keep Osteoarthritis Pain to a Minimum
About 32 million American adults have osteoarthritis (OA), a chronic, degenerative joint disease that causes cartilage to wear down or become damaged. Cartilage lines your joints and cushions them during movement. When it deteriorates, the bones in the joint can grind against each other, leading to stiffness and pain.
Though there’s no cure for OA, simple lifestyle changes can help reduce inflammation and discomfort.
At LiveWell Pain Management, interventional pain specialist Nora Taha, MD, regularly treats several types of arthritis. Keep reading for five simple practices that can help keep your joints healthy and mobile.
1. Stay active with joint-friendly exercises
It might seem counterintuitive, but when it comes to easing OA-related joint pain, movement is medicine. Rather than defaulting to sitting or lying down, try to keep your joints moving throughout the day.
Dr. Taha typically recommends low-impact activities that move multiple joints through their full range of motion. For example, exercises like walking, cycling, and swimming can reduce stiffness, improve circulation, and strengthen the muscles around your joints.
The key is to listen to your body. If something feels “off” or painful, take a break. Working with a physical therapist can help you stay on track and prevent injury.
2. Maintain a healthy weight
Carrying around excess weight makes OA-related joint pain worse, but shedding a few pounds can have the opposite effect. For example, one study found that losing just 5% of your body weight leads to improved joint function. That equates to about 7.5 pounds for someone who weighs 150 pounds.
Researchers also found that losing even more weight, about 10% of body weight, can significantly reduce joint pain by decreasing the amount of pressure placed on your joints.
Don’t feel like you have to stop eating your favorite foods or start a strict diet. Instead, focus on eating healthy meals that feature fruits, vegetables, whole grains, lean protein, and healthy fats.
3. Use heat and cold therapy
When your joints are stiff or painful, even small movements can feel like a Herculean task. Alternating between ice and heat can help ease some of this discomfort, but it’s important to be strategic.
For instance, if you’re struggling to get out of bed in the morning, use a heating pad or hot water bottle to ease stiffness and increase blood flow to your muscles. Alternatively, if you want to prevent joint pain after a walk or swimming session, apply an ice pack to your joints to reduce inflammation.
According to the American College of Rheumatology and the Arthritis Foundation, ice and heat therapy are particularly beneficial for people who have OA of the knees, hips, and hands.
4. Explore over-the-counter (OTC) treatments
Sometimes, even after focusing on healthy lifestyle changes, you need a little bit of help to get through the day. For aches and pains that continue even after exercise, ice, or heat, consider OTC options like anti-inflammatory medications or topical creams for localized joint pain.
These treatments won’t necessarily provide lasting relief, but they can reduce pain and swelling for a short time. That said, check with Dr. Taha before starting anything new. Certain prescription medications can interact with OTC offerings, so it’s better to be safe than sorry.
5. Practice daily joint care
Since OA tends to worsen over time, it’s important to take steps to help slow its progression. Simple daily practices can go a long way toward keeping your joints healthy.
For example, if you do a lot of walking or cycling, protect your knees by wearing braces. Similarly, take breaks during workouts and other strenuous activities to give your joints time to rest and recuperate.
In addition to protecting your joints, it’s also good to keep them engaged. A morning routine that involves gentle stretches can increase circulation to your joints and make it easier to move more comfortably throughout the day.
Request joint pain treatment today
Dr. Taha knows how challenging OA pain can be to manage, but you don’t have to suffer alone. Simple lifestyle changes, alongside treatments like acupuncture and emerging options such as regenerative medicine, can slow the disease’s progression and help you feel your best each day.
Call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.
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