Bone and Joint Health: Simple Ways to Keep Moving and Feel Your Best

Musculoskeletal conditions are more common than many people realise.

According to NHS England, more than 20 million people in the UK have a musculoskeletal condition, which is almost one third of the population. These conditions include arthritis, back pain and problems affecting the muscles, bones, joints and associated tissues.

The impact is considerable. NHS England reports that musculoskeletal conditions account for up to 30% of GP consultations in England and more than 30 million working days lost each year in the UK.

These figures highlight just how important it is to understand our symptoms, seek appropriate help and take steps to maintain our strength and mobility.

The government website shows in more detail where the prevalence of musculoskeletal conditions are.

Symptoms vary depending on the underlying cause, but common signs include:

• Pain or aching: This may occur in the knees, hips, hands, shoulders, feet, neck or back.
• Stiffness: You may notice that movement feels difficult first thing in the morning or after sitting for a long time.
• Swelling: A joint or the surrounding tissues may appear puffy or feel swollen.
• Reduced movement: Reaching, bending, walking or climbing stairs may become more difficult.
• Muscle weakness: You may feel less steady or find that everyday activities require more effort.
• Tenderness: An area may feel uncomfortable when touched or when you put weight through it.
• Fatigue: Living with persistent pain can be tiring and may affect your sleep, mood and concentration.

There are many possible causes of these symptoms, including osteoarthritis, inflammatory arthritis, injuries, tendon problems and other conditions. They should not automatically be attributed to getting older or simply doing too much.

If pain is persistent, worsening or interfering with your everyday life, it is worth seeking advice from your GP or another appropriate healthcare professional.

1. Keep moving in a way that suits your body

When movement causes discomfort, it is understandable to want to rest. A short period of rest can be helpful after an injury or during a flare-up, but avoiding movement altogether for long periods can lead to weaker muscles and greater stiffness.

For many people with joint conditions, regular, appropriate exercise is an important part of managing symptoms and maintaining independence.

You do not have to undertake strenuous exercise to benefit. You might start with a short walk, gentle mobility exercises, swimming or cycling, depending on your abilities and what feels comfortable.

Try to build activity gradually rather than doing a great deal on a good day and then feeling uncomfortable for several days afterwards.

If you have a diagnosed joint condition, significant pain or other health concerns, a physiotherapist or suitably qualified exercise professional can help you find activities that are appropriate for you.

2. Why strength training matters for your bones and joints

Strength training is not just for athletes or people who want to build muscle. It can be valuable at any age and is an important part of maintaining physical independence.

Our muscles help support and control our joints. When we maintain muscle strength, everyday activities such as standing up from a chair, climbing stairs, carrying shopping and walking can become easier.

Appropriate resistance exercise can also help maintain bone strength, which becomes particularly important as we get older.

Strength training does not necessarily mean lifting heavy weights in a gym. Depending on your needs, it may include:

• Standing up and sitting down from a suitable chair.
• Using resistance bands.
• Practicing supported heel raises.
• Working with light weights.
• Performing exercises recommended by a physiotherapist or exercise professional.

The important thing is to choose exercises that suit your current strength, balance, health and any existing conditions.

Start gently, concentrate on good technique and increase the challenge gradually. If you have osteoporosis, a previous fracture or significant joint problems, seek appropriate advice before starting a new programme so that exercises can be adapted safely.

The aim is not to push through pain. It is to build and maintain strength in a way that supports your body over time.

3. Good nutrition helps support bones and muscles

What we eat provides the building blocks our bodies need to maintain muscle, bone and other tissues.

A varied, balanced diet is a sensible starting point, with particular attention to the following nutrients.

Protein

Protein helps maintain and repair muscle tissue. Good sources include eggs, fish, chicken, lean meat, milk, yoghurt, cheese, beans and lentils.

Including a source of protein in your meals can help you meet your daily needs, particularly if you are older or undertaking regular strength training.

Calcium

Calcium is important for maintaining healthy bones. Sources include dairy products, calcium-fortified plant drinks, calcium-set tofu, certain green vegetables and some fish eaten with their bones, such as sardines.

Vitamin D

Vitamin D helps the body absorb calcium and supports normal bone and muscle function. In the UK, sunlight is an important source during the sunnier months, but our ability to make enough vitamin D falls during autumn and winter.

The NHS advises adults to consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Some people need year-round supplementation, and anyone with particular medical circumstances should seek individual advice.

Fruit and vegetables

A variety of fruit and vegetables provides vitamins, minerals and fibre as part of a balanced diet. Different colours offer different nutrients, so aim for variety rather than relying on just one or two choices.

No single food can prevent or cure arthritis, but eating well can help support general health, muscle maintenance and bone health.

4. Do not underestimate the importance of hydration

Water is essential for many of the body's normal functions. It helps regulate temperature, supports circulation and enables us to function well during daily activities and exercise.

When we become dehydrated, we may experience tiredness, headaches, dizziness or reduced physical performance. This can make movement and exercise feel more difficult.

Although drinking more water is not a cure for joint pain, maintaining good hydration is an important part of looking after your overall health.

A few simple habits can help:

• Keep a glass or bottle of water within easy reach.
• Drink regularly throughout the day rather than waiting until you feel very thirsty.
• Have water before and after exercise, and during longer sessions.
• Remember that soups, milk and other drinks also contribute to fluid intake.

The amount you need varies with the weather, activity levels and individual circumstances. If you have been advised to restrict fluids because of a medical condition, follow your healthcare professional's guidance.

    5. Simple things you can do at home

Looking after your bones and joints does not need to involve a complicated routine. Small, consistent habits can make a difference to how well you manage everyday life.

Here are some ideas to consider:

• Break up long periods of sitting. Stand up, change position or take a short walk at regular intervals.
• Warm up before exercise. Begin gently and gradually increase your activity.
• Build strength progressively. Choose appropriate resistance exercises and allow time for recovery.
• Wear comfortable, supportive footwear. This can be particularly helpful if you experience foot, ankle or knee discomfort.
• Eat regular, balanced meals. Include protein, calcium-rich foods and a variety of fruit and vegetables.
• Drink regularly. Keep hydration in mind throughout the day.
• Make time for rest and sleep. Persistent pain can be exhausting, so finding ways to rest comfortably matters.
• Avoid pushing through worsening pain. Adjust your activity and seek advice if symptoms persist or deteriorate.

It can also help to keep a simple record of when symptoms occur, what makes them better or worse and how they affect your daily activities. This information may help a healthcare professional understand what is happening.

How might Bowen Therapy help?

Bowen Therapy is a gentle, hands-on approach that uses precise movements over the body, with pauses between sequences.

People seek Bowen Therapy for a variety of reasons, including muscle tension, back discomfort, shoulder problems and a general feeling of stiffness or restricted movement.

Many people find the treatment relaxing and feel more comfortable afterwards. Having time to rest during a session can also be welcome when you have been coping with pain or the demands of everyday life.

However, it is important to be realistic about what Bowen Therapy can offer. Good-quality scientific evidence that it treats arthritis or improves bone and joint conditions is limited. It should be viewed as a complementary approach rather than a replacement for medical assessment, prescribed treatment, rehabilitation or appropriate exercise. Most people I treat do report a reduction of pain after treatment and I look very carefully at the way you move and often offer alternative movements as when people are in pain, they compensate which can lead to further complications, so we explore the best way to move, sit and stand to help alleviate this.

Every person is different, and responses to treatment vary. If you have an inflammatory condition, osteoporosis, a recent injury or unexplained pain, it is important to discuss your circumstances before treatment so that an appropriate approach can be considered. I personally have osteoporosis in the spine and I have found that Bowen Therapy, good nutrition, hydration and strength training and general movement have made a massive difference to my well-being. I was struggling to get out of bed and it is rare I have pain now.

My aim is to offer thoughtful, individual care and to help people explore options that may support their comfort and wellbeing.

What about lymphatic drainage?

The lymphatic system is part of our body's fluid balance and immune system. It helps return excess fluid from the tissues to the bloodstream.

When lymphatic drainage is appropriate, it uses gentle, carefully directed movements to encourage the movement of lymphatic fluid. Specialist lymphatic treatment is an established part of care for certain conditions involving swelling, particularly lymphoedema.

You may have noticed swelling around an ankle, hand or other area and wondered whether lymphatic drainage could help. The important question is what is causing the swelling.

Lymphatic drainage does not cure arthritis, damaged cartilage or weak bones. It may however be helpful for certain types of swelling when appropriately indicated, but swelling around a joint can have many causes and needs to be assessed when it is new, persistent or unexplained.

If you have joint pain accompanied by swelling, redness or warmth, particularly if you also feel unwell, seek prompt medical advice before arranging complementary treatment. Sudden swelling in one leg, especially with pain, warmth or redness, also needs urgent assessment.

Where lymphatic drainage is suitable, I offer a gentle approach tailored to the individual. I would always want to understand the reason for the symptoms and whether treatment is appropriate before proceeding.

Although many aches and pains can be managed with appropriate self-care, some symptoms need prompt attention.

Contact your GP if joint pain is affecting your sleep or normal activities, keeps returning, is getting worse or has not improved after two weeks of home treatment. Persistent morning stiffness lasting more than 30 minutes is another reason to seek advice.

Seek urgent medical advice through your GP or NHS 111 if a joint becomes hot and swollen, particularly if you also have a fever or feel generally unwell.

Seek emergency assessment if you experience very severe pain following an injury, cannot walk or put weight on a joint, or have a joint that appears out of place.

Do not assume that new or unexplained symptoms are simply part of ageing.