By Physiotherapist Lauren Jackson

To mark World Mental Health Day on 10th October 2024, let’s discuss the link between joint pain and mental health.  

Studies have shown that, in recent years, there has been a huge shift in medical  care from an outdated biomedical model to a more comprehensive biopsychosocial model. Essentially, the presentation of pain is no longer described as simply biological or physiological. Psychological and sociological factors are also considered, especially for those who suffer with chronic pain. In other words, the link between physical pain and mental health is more apparent than ever.  

Uncontrolled chronic joint pain is a leading factor for feelings of stress, depression,  anxiety and loneliness. This can lead to difficulties working, reduced concentration  levels and problems with sleep. When joint pain affects your ability to work or fulfill a purpose, it can catapult feelings of low mood and loneliness, making you feel a sense of unworthiness, as well as trouble sleeping. Lack of sleep can negatively impact healing within the body which can lead to heightened levels of inflammation and pain. Thus, a vicious cycle of joint pain and poor sleep can ensue.  

It’s important to practice strategies to manage chronic joint pain to improve your  mental health and ultimately your quality of life. The following factors are vital to  consider. 

Exercise  

Studies show that exercise decreases joint inflammation, reduces feelings of  anxiety, depression and stress and improves psychological, physiological and  immunological functions. However, chronic joint pain can limit mobility which can  make exercise difficult.  

There are several types of exercise that are proven to decrease joint pain and  improve mobility. Take a look at my blog here for 11 of my favourites (but always consult a health professional before starting  something new).

Aquatic Therapy  

Hydrotherapy or aqua aerobic classes can be the perfect introduction to exercise.  The buoyancy of the water decreases the pressure going through your joints,  easing pain and increasing mobility. Water resistance can also help to strengthen  the muscles surrounding joints which helps to support and protect the joint when  back on land. 

Low-Impact Exercise  

Low-impact exercise is exactly what it says on the tin: a form of exercise that  avoids high impact activities such as running and jumping. Popular methods  include pilates and yoga. The movements are usually slow and controlled and help to activate and engage intrinsic muscles within the body which improve control and  fluidity at the joints. The movement patterns are often combined with breath-work  and meditation which also help decrease stress and anxiety.  

Resistance Training 

When we’re in pain, mechanisms within the body can inhibit muscular function and  movement. Therefore, it’s important to keep the muscles surrounding our joints  activated, engaged and strong. Resistance training with resistance bands (more on that here for shoulder and knee strengthening), weights or even just bodyweight in the early stages can dramatically improve function. If you struggle to take alternate steps when ascending a staircase, it is most likely because your quadriceps, hamstrings and glutes are weak. As these muscles gain strength, you’ll notice that activities of daily life become easier. An improvement in quality of life correlates to an improvement in mental health.  

Sleep Hygiene  

Getting a good night’s sleep is vital to our mental and physical wellbeing. It is  thought that sleep deterioration can have a detrimental effect on mood and can even decrease life expectancy. Sleeping with pain can be near enough impossible, especially as our mind often tunes into the pain when we’re trying to sleep and we aren’t distracted by day-to-day life. These tips may help you find comfort when getting into bed: 

• When sleeping on your side, ensure you have a pillow between your knees to keep your pelvis neutral. 
• When lying on your back, place a pillow under your knees if suffering with  lower limb joint pain. 
• If you’re suffering with shoulder pain, try to sleep on your back and place a  pillow under each elbow to prevent your shoulders from falling into extension. 
• Try Sleepee by Extracted. This revolutionary sleep supplement contains 11 sleep-inducing ingredients such as tart cherry, magnesium and passionflower, amongst others, which boost melatonin and regulate other hormones to aid restful sleep.  

Pain Relief & Supplements  

During acute flare-ups of joint pain, it is vital to stay on top of your pain relief in  order to avoid compensatory movement patterns. As the pain subsides, the pain  relief can be reduced, but supplementation is recommended on a daily basis.

Ingredients in Flexee such as eggshell membrane, turmeric and glucosamine have been shown to reduce joint inflammation and consequently pain. Nurturing your joints from the inside as well as the outside is a winning combination for decreasing joint pain.  

Less pain = less stress, anxiety and depression. Remember, take control of your pain and don’t let it get the better of you. The take-home message here is don’t give up. You deserve to enjoy your life, so take action with some of these tips to make steps in reducing your joint pain today. Happy joints, happy life! 

This blog is written by Lauren Jackson BSc (Hons) Physiotherapist HPC Registered. 

Lauren graduated from the University of East Anglia with a first class honours degree in Physiotherapy in 2020. After completing professional placements in a variety of specialities, she completed her last year of study working in the USA in a busy outpatient clinic, using innovative and advanced methods to treat a multitude of clients including athletes and post-operative patients.

Lauren incorporates manual therapy, therapeutic massage, rehabilitative exercise, gait re-education & valuable advice and support to address all kinds of conditions, to treat & prevent further musculoskeletal issues from arising.

Lauren is also a qualified gym & Pilates instructor and has qualifications in sports massage and sports taping which she utilises to aid her patients’ recovery. She has an avid passion for fitness & exercise so understands the importance of returning to full health as quickly as possible. Lauren is proficient in person-centred practice to ensure that her Physiotherapy treatment is tailored to her patients' goals and lifestyle.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.