Caffeine’s Effects on Musculoskeletal Pain
Coffee, a ubiquitous drink known for providing energy and alertness, can also cause pain in unexpected areas. Some people experience an increase in musculoskeletal pain when drinking coffee. This can be caused by a variety of factors and can often be managed or avoided, but it is important to gain an understanding of why this pain occurs.
Caffeine’s effects on pain depends on several factors, such as people’s individual sensitivity to it and the time of day. For example, those who are more sensitive may experience more pain upon waking in the morning if their coffee intake is increased. Additionally, caffeine can increase inflammation in the body, which can lead to hurting muscles and joints.
Physiotherapist Andrew See believes pain from drinking coffee could be exacerbated due to muscle tension and posture. People who sit in one position for too long can often slouch, and over time can result in an increase in strain on the back muscles.
Furthermore, depending on the brewing method, the amount of caffeine in coffee can range drastically. Health experts recommend that coffee intake should be kept to three cups or fewer per day. Moreover, the size of the espresso can also be a factor in the amount of coffee that is consumed.
Caffeine isn’t the only compound that can contribute to coffee-induced back pain. Other substances, like acrylamide, are present in coffee as a result of the roasting process. According to Anju Paul, an award-winning health & wellness coach, these compounds “may ruin your antioxidant and lead to musculoskeletal pain”.
Aside from controlling your coffee intake, there are other ways to help ease the pain such as stretching and getting adequate rest. Standing and walking around for a few minutes every hour or so will help to keep your muscles active and reduce stiffness. Additionally, using an ergonomic chair or standing desk can help with your posture if spending a lot of time sitting down.
Managing Coffee Intake
In order to avoid the pain caused by coffee, it is important to know your limits when it comes to caffeine intake. While three cups of coffee per day is generally regarded as a safe amount, this may still be too much for some people. Everyone’s tolerance for caffeine is different, so it is best to start with a low amount and work your way up to a level that is manageable for you.
If you do find your coffee intake to be too much, you can try adding milk or cream to your coffee to dilute the caffeine content. You can also opt for decaf coffee, or other caffeine-free drinks like tea or herbal tea. Lastly, you can also reduce the amount of coffee you consume by brewing smaller portions or only drinking one cup a day.
Coffee Alternatives
Coffee often provides an emotional boost and a feeling of comfort. Fortunately, there are plenty of coffee alternatives available that provide both emotional and health benefits. Green tea is packed with antioxidants and can also be enjoyed hot or cold, making it an excellent way to refresh. Turmeric tea and chamomile tea have calming effects and can be part of a soothing bedtime ritual. Lastly, black tea contains theobromine which may provide energy without the unfortunate consequences of coffee.
If you are looking for something different, try to experiment and find a beverage that works for you. There are many others like yerba mate tea and kombucha that contain natural caffeine and provide health benefits. All of these alternatives also offer different tastes and textures that are sure to provide something new.
Exercise & Self Care
Regular exercise plays an important role in reducing pain in the back. Prioritizing physiotherapy and stretching can help strengthen muscles, promote flexibility and range of motion, and improve posture. Getting regular exercise can also be an effective way to address chronic back pain and reduce the risk of developing it in the future.
Self-care is also important, especially when it comes to musculoskeletal pain. Taking regular warm baths or showers can help to reduce tension in the muscles and ease pain, while getting enough sleep helps to rest your body and restore energy levels. Additionally, you can consider using a heating pad or ice pack to help soothe pain.
Nutrition & Stress Management
Maintaining a healthy and balanced diet is also essential for managing musculoskeletal pain. Eating a diet rich in fruits, vegetables and lean proteins, as well as staying hydrated, can greatly reduce the risk of developing pain. Eating a large breakfast can also be beneficial as this helps to regulate blood sugar levels and promote energy throughout the day.
Finally, managing stress can also help to reduce back pain. Stress increases the production of hormones, like adrenaline and cortisol, which can result in an increase in pain. Finding ways to reduce stress, such as meditation, yoga and spending time outdoors, can help to reduce pain and promote overall wellbeing.
Chiropractic Adjustments
Chiropractic adjustments, otherwise known as spinal manipulation, are a form of manual therapy used to treat musculoskeletal conditions and alleviate pain. This treatment can help to improve range of motion, reduce inflammation and promote the healing of the body. It is important to speak to a healthcare professional before engaging in a chiropractic adjustment as this may not be suitable for everyone.
When it comes to managing back pain, it is important to consider both lifestyle and dietary factors. Staying active, eating a nutritious diet and managing stress can help to reduce pain and encourage overall health and wellbeing. Additionally, gaining an understanding of why coffee can cause pain can help to prevent it in the future.
