What we’ll cover:

• How pain can affect the body
• Movement and pain management
• Practising self-compassion during painful periods
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What is musculoskeletal pain?

Living with a musculoskeletal condition can bring many challenges, even at the best of times. These conditions can affect different parts of the body, including:

• Joints – including different types of arthritis, such as osteoarthritis, rheumatoid arthritis and psoriatic arthritis
• Bones – such as osteoporosis and osteopenia, which can cause bone density to decrease
• Muscles – such as sarcopenia, which involves a loss of skeletal muscle mass and strength.
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How pain can affect the body

Living with chronic pain can affect much more than physical comfort. Research shows that living with musculoskeletal conditions is associated with higher levels of fatigue, anxiety and depression.

There is no cure for some musculoskeletal conditions, such as arthritis. However, staying active and maintaining a healthy weight may help improve symptoms in some conditions, including osteoarthritis and fibromyalgia. 

This can be motivating, especially when you notice an improvement in your symptoms. However, it can also feel “easier said than done”. A flare-up, tiredness after a busy day, or even a change in the weather can make it harder to follow your usual routine and should be met with compassion, flexibility and understanding.

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Movement and pain management

If you live with joint, bone or muscle pain, it’s a good idea to speak to your GP or a physiotherapist before starting a new exercise. They can help you choose movements that are safe and suitable for you.

Once you have received guidance, you can gradually add gentle movement to your routine:

1. Opt for low-impact movement. Activities such as swimming, water aerobics, seated stretches or cycling can help keep your joints mobile. They can also reduce impact and pressure on weight-bearing areas.

2. Start with gentle timeframes. Try short blocks of movement, such as 5–10 minutes. This allows you to see how your body responds without overexerting yourself.

3. Focus on supportive strength. Light resistance exercises or bodyweight movements can help strengthen the muscles around your joints. This can provide better support during everyday activities.

4. Listen to your body’s signals. Mild discomfort or temporary muscle soreness can be normal after trying new movements. This is known as Delayed Onset Muscle Soreness (DOMS). It usually occurs 1–2 days after exercise. However, sharp or increasing pain is a sign to stop, change the movement, or rest.
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Practising self-compassion during painful periods

Living with chronic pain means adapting to changes in how you feel. Looking after your emotional wellbeing is just as important as managing your physical symptoms.

• Acknowledge flare-ups without judgement. Increased pain and fatigue can be disheartening when you are making lifestyle changes. Allowing yourself to rest during these periods is an important part of managing your health, not a setback.
  
• Adapt your daily expectations. On higher-pain days, success may look different. Choosing gentle, low-impact movement is still a valid and supportive choice.
  
• Try relief strategies. When movement feels overwhelming, focus on simple actions that bring you comfort. For example:
  
  
  • Apply heat, such as taking a warm bath or using a heated blanket. Cold packs may also help reduce swelling.
  • Rest with your legs elevated and supported by a pillow.
  • Apply a soothing muscle lotion.
  • Use gentle distractions, such as reading or listening to music, to help ease tension.
    
• Speak to someone. Reach out to a trusted partner, friend or family member. You can also connect with peer support groups or helpline services through registered health charities that support people with your condition, such as Arthritis UK.
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Summary

Living with a joint or muscle condition brings daily challenges that can go beyond physical discomfort. However, small, gentle steps can make a real difference. By choosing low-impact movements, pacing your activity and practising self-compassion on harder days, you can build a routine that supports your health and wellbeing during weight management.