Expert's five steps to ease chronic pain affecting 28 million adults

Millions of people suffer from chronic pain in the UK, which often stops them from doing their everyday activities. New figures show there are 28m adults living with some degree of chronic pain - with eight million of these reporting theirs to be moderate to severely disabling.

And up to one in three young people - aged 18 to 39 - also struggle with the condition. According to mobility experts at Mobility Solutions Direct chronic pain is one of the leading causes of disability in the UK.

They say it accounts for 30% of disabled adults reporting pain is so severe that it prevents them from doing everyday activities, adding with it often getting worse in winter. Now the firm's mobility specialist Lee Cartwright has outlined quick and easy ways to recover from chronic pain plus tips to prevent aches and pains in winter.

5 steps to ease chronic pain this winter

Use warm compresses on your body

Lee says:“Applying heat to sore muscles or joints improves blood circulation, which can help alleviate discomfort and stiffness in your body. This is particularly useful in winter when aches and pains may feel more intense.

"Heat therapy helps relax tense muscles, ease joint pain, and help heal tissue by delivering oxygen and nutrients to the affected areas. You can use heating pads, hot water bottles, or simply take a warm bath to target specific areas of pain. You can even drink warm beverages like tea or soup and keep your surroundings cosy for the same effect.”

Eat more anti-inflammatory foods

The expert advises: “A nutrient-rich diet plays a vital role in managing chronic pain. These foods help reduce inflammation in the body. Focus on consuming fresh, whole foods while limiting eating processed food like takeaways. Incorporate antioxidant-packed fruits and vegetables, such as berries and leafy greens, along with foods rich in anti-inflammatory compounds like fatty fish, nuts, oatmeal, and olive oil.

These support bone and joint health while alleviating pain. Additionally, ensure your diet includes key nutrients like vitamin C, vitamin K, omega-3 fatty acids, and other antioxidants to help ease chronic pain.”

Stay properly hydrated

Lee warns: “Dehydration causes muscles to stiffen and spasm, leading to pain across your body. So, it is important to stay hydrated to keep joints lubricated and boost your overall health, reducing winter’s effect on your body.

"Even sipping warm fluids like herbal tea or flavoured water helps us consume more water. Additionally, eat plenty of fruits and vegetables as they help with hydration and consuming essential nutrients that boost our overall health and well-being. Hydration also contributes to maintaining a healthy weight and lowering the amount of stress and pressure we put on our bones.”

Stay active with regular moderate exercise

“Regular, moderate exercise will help you manage stiffness in muscles and joints. Incorporate gentle activities that won’t overstrain your body into your daily routine," says Lee. "This can range from low-impact strength training to swimming to even just walking for 20 minutes.

"To see lasting benefits, make exercise a consistent part of your routine, aiming for frequent, smaller sessions rather than occasional intense sessions. Try to stay active even on days when you’re in discomfort, as this can help reduce the number of days struggling with chronic pain, giving you a greater sense of control. But make sure to pace yourself on good days to avoid overexertion, which can set you back.”

Use painkillers for long-term pain

“For managing long-term pain, over-the-counter painkillers can be a safe and effective way to help you stay active," advises Lee. "Paracetamol is generally the simplest and safest option for adults.

"Anti-inflammatory medications like ibuprofen can also reduce chronic pain, so long as you don’t have conditions such as stomach ulcers that would make them unsuitable. Follow the recommended dosage instructions, which is usually every four to six hours, to manage pain effectively, especially during flare-ups or before you’re about to exercise. Remember that if after two weeks, the painkillers don’t provide sufficient relief, consult with your GP for more guidance.”

How to prevent pain and aches this winter

Adopt a healthy lifestyle

Lee recommends: “Maintaining a healthy weight and staying active is important for managing chronic pain. Excess weight places unnecessary stress on joints, accelerating wear and tear

" In contrast, an active lifestyle strengthens bones, supports muscle health, and improves overall well-being. Regular exercise not only boosts physical health but also improves sleep quality and mental wellness.”

Dress for the weather

“Wearing appropriate clothing during colder months helps keep muscles warm and flexible, reducing stiffness and preparing them for movement, " advises Lee. "Layer up with insulating material like wool or fleece with breathable fabric like cotton underneath.

"Compression socks and gloves are particularly helpful for maintaining circulation, especially for those with Raynaud’s. Don't forget to protect sensitive extremities from the cold, like ears and fingers.”

Stay warm while exercising

Lee says: “A proper warm-up is crucial, particularly in colder weather, to loosen stiff muscles and minimise the risk of injury. Consider indoor activities such as yoga, Pilates, quick walking, cycling, or gym workouts during winter. Group exercise classes can also provide motivation.

Make your home as comfy as possible

“Keep your living space, especially the bedroom, at a sensible and cosy 18C at night. Also, make sure you consume at least one warm meal. Sipping hot beverages throughout the day can also help combat the cold,” he said.

Consider taking supplements

Lee says: “Vitamin D is important during winter when sunlight exposure is limited. Foods like eggs, dairy, cheese, and oily fish are excellent sources, or you can opt for supplements. Additionally, turmeric has anti-inflammatory properties and can help alleviate stiffness.”

Prioritise your mental wellbeing

“Chronic pain can impact your mental health, potentially making your discomfort even worse," says Lee. "If you have time, focus on activities that boost your happiness, practice mindfulness, and seek support through talking therapies or speaking to trusted loved one. Regular exercise and quality sleep also play an essential role in maintaining your mental health.”