We explain here why pain is important and how you can prevent and relieve musculoskeletal pain.

Wikipedia defines pain as a complex sensory perception that is normally an alarm signal indicating that something is wrong. This reaction of our body is necessary for survival. People who do not feel pain can die from completely harmless illnesses because they do not investigate the underlying causes.

There are 2 types of pain

Acute pain: pain that occurs suddenly and usually subsides as soon as the cause of the pain has been eliminated or healed.

Chronic pain: pain that persists for longer than three to six months after an injury or a specific trigger. The reason for so-called chronic pain is the so-called pain memory, which can even worsen the subjective perception of pain despite the pain intensity remaining the same or even decreasing.

(Chronic) musculoskeletal pain

Pain most commonly occurs in the human musculoskeletal system, due to so-called “musculoskeletal disorders”. Given the enormous strain our skeleton, muscles, ligaments and tendons are subjected to over the course of a lifetime, it is no surprise that they cause the biggest “problems”.

Heavy strain – high risk of injury and wear and tear

Over the course of a lifetime, we run around the Earth three times, which is approximately 150 million steps. We spend 25 to 57 percent of our lives on our feet; our neck balances an average of seven kilos—the weight of our head—for every second we stand, sit or walk. Our entire torso rests on our lumbar spine. That is an average of 46 kilos that the lumbar spine has to support for up to 16 hours a day, and much more when we lift or carry things. When we jump, our cartilage, muscles and ligaments have to absorb up to a tonne of force for a short time, and in accidents they are subjected to even greater forces. So what can we do to keep our musculoskeletal system healthy and fit for as long as possible and prevent (chronic) musculoskeletal pain?

Enjoy a (more) pain-free old age

To protect our joints, we need to move them, because movement is what supplies our cartilage with sufficient synovial fluid and essential nutrients. This keeps them supple. Joint-friendly sports such as swimming or cycling build muscle without requiring you to carry your entire body weight. Nevertheless, remember to warm up, perform the movements correctly and stretch.

This also applies when pain has already become a daily companion. Even if it is difficult: if you rest, you rust (even more). Depending on what kind of pain is bothering you, consult a doctor and/or physiotherapist and ask them to put together an individual training plan for your symptoms. Keep training even when your pain has eased or has disappeared completely. Keep at it!

An anti-inflammatory diet

Food can help reduce inflammation and musculoskeletal pain, support healing and improve the overall health of bones, muscles and joints. Choose anti-inflammatory foods such as oily fish (salmon, mackerel), olive oil, nuts, berries, leafy green vegetables, turmeric and ginger. Make sure you get enough omega-3 fatty acids, which are found in fish, flaxseed, chia seeds and walnuts. They have been proven to have an anti-inflammatory effect. Eat plenty of (raw) fruit and vegetables rich in valuable antioxidants.

Vitamin D and quality protein

Keep an eye on your vitamin D, vitamin K2 and calcium levels, and choose lean sources of protein such as chicken, eggs, fish, legumes and tofu. Protein is important for muscle recovery and repair. Add some spice to your life: turmeric, ginger, cinnamon and the like have anti-inflammatory properties. Dig in.

Drink enough fluids and avoid foods that promote inflammation, such as sugar, highly processed meals and fast food.

Lose excess weight

Excess weight is bad for our musculoskeletal system. It means our skeleton has to carry more than it was originally designed to. So, at the latest when your musculoskeletal system starts causing problems, it is time to lose weight. Follow the dietary and exercise recommendations above, and the first kilos will soon come off and the pain will ease.

Fight pain with the power of plants

Frankincense, arnica, devil’s claw, willow bark, lavender and the like are plants that have been used for centuries to relieve pain and inflammation. They are still very popular today as creams, teas or dietary supplements in capsule form.

Our specialists at LandApotheke can help you find out which herb is right for your pain.