Brits appear to be a nation in pain, with a staggering 83% suffering from muscle aches and pains, according to new data published by Deep Heat. Shockingly, one in five endure this agony daily.

Forget attributing these aches to age, as the findings reveal that discomfort is experienced across all life stages. Of those in constant pain, 23% were over 60, but an alarming 18% were young Brits aged between 18 and 29, based on the survey of 1,039 people conducted by Perspectus Global in May 2024.

Pains seem to pervade all areas of the body, with legs, lower back, and shoulders mostly afflicted by muscle pain, whereas knees, ankles, shoulders and back are common targets for joint pain.

Sammy Margo, physiotherapist and advisor to Deep Heat, highlighted the profound impact of such regular discomfort, saying: “Although joint and muscle niggles might be seen as minor the Deep Heat research has found that two-thirds of Brits claim muscle pain actually affects their day-to-day life with 30% claiming to have missed work due to muscle and joint pain. This pain can be caused by a number of things, from exercise, to poor posture and even sedentary lifestyles.”

It seems ignoring these issues and hoping they disappear is not the answer according to Sammy, if left untreated, these niggles could only worsen, reports Gloucestershire Live.

Sammy said: “Deep Heat generates penetrating warmth in aching, injured and sore muscles. Heat therapy helps to increase blood supply to relax aching and overstretched muscles, re-oxygenating the tissues to help stimulate the natural healing process.”

With over eight out of 10 (83%) Brits confessing to experiencing muscle and joint pain, Sammy has shared her top tips for avoiding such discomfort.

How to alleviate muscle and joint pain

Stay active

The data reveals that half of Brits believe they should be exercising more. However, 45% dread exercise due to the physical discomfort it causes, and 19% say it leaves them with aches and pains.

Sammy advised: “While exercise can of course lead to injury, lack of movement, and too much sitting, is also incredibly detrimental to our muscles and joints. Incorporating exercise into your daily life is key; even a 20-minute brisk walk at lunch can help to loosen muscles and you’ll be giving your cardiovascular system a boost too.”

At work, Sammy suggests setting an alarm to get up and move every hour: “This helps to avoid muscles getting stuck in the same position for too long.”

Sit correctly

Are you slumped over a keyboard or hunched over a phone? With so many of us glued to screens all day, often sat in awkward positions, it’s no surprise that our bodies are aching.

“Bad posture when we sit or walk can cause muscles to tighten,” Sammy explained. “Stop slouching and sit upright with feet flat on the floor and screens at eye level. When standing, stand tall with shoulders back and gaze forward, not down at your phone.”

Warm-up and cool-down

Almost half of Brits admit they have suffered an exercise-related injury, according to the study by Deep Heat. The study found more than a quarter (26%) of respondents admitted to never warming up before exercising and just a third said they cool down after a workout.

Sammy said: “Warming up and cooling down might seem boring, but warm-up helps to prepare muscles and joints for the work they’re about to do, while a cool-down helps the body wind down, avoiding injuries.”

Sammy also recommends a warm-up circuit which users should aim to complete twice:

• March on the spot: Lift your knees up higher as you go and swing your arms. Do this for 30 seconds.
• Knee lifts: Keeping your core tight and back straight lift up your left knee until your thigh is at a right angle to your hip. Alternate knees for 40 reps.
• Shoulder rolls: Roll the shoulders in each direction 10 times
• Heel-to-toe walk: With feet shoulder-width apart, take a small step forward and place your right heel on the ground. Gently roll forward onto the ball of your foot before coming up high onto your toes. Then step forward slightly with the left foot, and repeat the same. Go for six reps on each leg.

Sammy said: “After exercise, cool down is essential. Static stretches, which involve no movement, help to reduce the chances of delayed onset muscle soreness (aka DOMS) and help to get rid of lactic acid in the muscles. This means you can recover quicker without pain getting in the way of your exercise regime. Stretches that focus on the lower body are great here as your legs and glutes may be feeling a little tense and tight after all that pavement pounding.”

“Try these stretches below and hold for the allotted time.

• Seated glute stretch: Sit upright in a chair and rest your right ankle on your left thigh, just above your knee. Lean slightly forward and hold for 20 seconds. Repeat with the other leg.
• Quad stretch: Keeping your knees together and trying not to lean to one side, hold the top of your left foot with your left hand and gently pull the heel towards your bottom. Hold for 15 seconds and repeat with the other leg.
• Hamstring stretch: Put one foot forward, heel first and toes pointing upwards. Bend the other knee with your hands on your hips. Hold for 15 seconds and repeat with the opposite leg.
• Calf stretch: With both feet pointing forwards, step forward and bend your front leg while pushing down with your rear, straightened leg. Hold for 15 seconds and repeat.”

Treat it with heat – and cold

Sammy said: “Heat helps to improve blood flow to the affected area which can help reduce pain, plus after exercise, heat therapy will help to boost circulation and reduce inflammation.”

Experts suggest that cooling therapy, like with a cool gel, can decrease blood supply resulting in easing minor pains in muscles and joints.