I usually give my patients the following recommendations for DIY help in case of sudden pain/stiffness in muscles or joints:
Exercises N.B. Click on when you need to see an illustration, new window will open.
Sitting or standing. Straighten your neck into a vertical position - imagine that your head is hung to the ceiling pulling on your crown. Shoulders are relaxed hanging down. Repeat every exercise 5-6 times.
Nutrition and diet Osteopaths are trying to keep patients without medication as much as possible and administer drugs only if necessary. In acute pain it is recommended to cut down on the products that are rich in caffeine, like coffee, tea or chocolate because caffeine increases pain perception. Some headaches, especially of migraine type, may be provoked by certain foods, for instance, by red wine, cheese, citrus fruits or food additives (like preservatives). Try to keep a diary of your headaches and products you take and then check up whether there is any relationship between headaches and what you eat. If you found a pattern try to exclude from your diet the particular product that appears in your diary few hours before the headaches start and see if that makes a difference. Certain products may also increase or improve pain caused by joint inflammation (arthritis) like rheumatoid arthritis, degenerative arthritis, gout. You may also try to keep a diary to find out which products aggravate the pain. Alternatively you may exclude one group of products or another from your diet for a minimum of 2-3 weeks and see the result. For example, you may start by excluding dairy products, including cheese, yogurt, ice cream, butter. If after 2-3 weeks the joint pain starts to decrease continue with the diet or try to introduce individual products back one by one until you found whether it is any particular product or the whole group. If after 2-3 weeks there was no effect on the intensity or frequency of the joint pain, try to exclude other groups of products: wheat and bakery, meat, spice or others. Often a good improvement can be achieved by therapeutic fasting. I have met several patients during my career who had their joint pain improved for several months so much, that they were able to cut down or stop taking the medication (including steroids). This can be achieved only by complete fasting for more than 1 week under close control by a specialist in the field. One, however, can get good results even with short periods of fasting. By fasting I mean staying only on pure water for a certain period of time. The easiest way to start is to stay on water only for 24-36 hours once a week. There should be no restriction on drinking pure water. If you can easily manage this you may try up to 3 days of fasting. This may be done 2-3 times a month. Do not try fasting if you have any medical condition - ask your doctor first.
Some products in our food can also improve pain or musculo-skeletal condition. If you suffer from muscle spasms, cramps during a day or at night you may ask your doctor to check your blood for minerals. Sometimes muscle spasms and cramps may be caused by mineral imbalance in the body, in particular calcium and magnesium imbalance. For this condition a calcium and magnesium supplement may provide good relief. (Of course, if the blood test came abnormal for minerals one has to exclude underlying medical conditions first before starting taking supplements). Calcium is also recommended for all women after the age of 50 as a profilaxis of osteoporosis. There is no, so far, scientific research supporting this statement, but most specialists agree that potentially there is more benefit than harm in taking calcium after 50. If the cramps at night haven't improved after taking the calcium and magnesium supplement, try taking one glass of Tonic water that contains quinine before going to bed - look for a bottle that indicates at the bottom of the label "contains quinine". If you have been taking diuretic drugs for some time (they are commonly administered for hypertension, heart failure) there is a risk of low sodium and potassium levels in the blood which may also cause muscle spasms and cramps. In this case a mineral supplement with sodium and potassium is indicated. Not many people know that some plants have anti-inflammatory action similar to medical anti-inflammatory drugs like Neurofen or Voltarol. These are ginger, hot curry and garlic. They also act as antiseptics or antibiotics. If you have been suffering from arthritis you may try taking grated ginger or ginger drinks, curry and/or garlic as if it was a drug, i.e. 3 times a day. Beware that like anti-inflammatories they should be taken with or after meal because they also may cause irritation of the stomach.
In recent research some substances showed to be
effective in cases of degenerative arthritis like hip, knee arthritis, spondylosis (spinal joint degenerative arthritis).
They are named glucosamine and chondroitin sulfate. As with any other remedies
it is not a "cure-all" magic pill but it was proven that it slows down or stops
cartilage destruction in cases of arthritis. The supplement is available in tablets, powder or liquid form.
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