Living with Parkinson’s disease comes with many challenges — and for many, pain is an unexpected and often overlooked one. You might feel aches in your muscles, stiffness, or even a burning sensation. The good news? There are practical things you can do in daily life to ease the discomfort.
Pain in Parkinson’s can come from muscle stiffness, rigidity, the “wearing off” of medications, nerve pain, or even general unease. No matter the cause, lifestyle changes can make a real difference.
1. Move Your Body (Even a Little!)
It might sound strange to exercise when you’re in pain, but gentle movement is your friend.
Why it helps: Exercise improves flexibility, reduces stiffness, releases natural pain-relievers, and lifts your mood.
What to try:
- Walking: Even short walks help. Try to take slightly bigger steps.
- Stretching: Gentle stretches for the neck, back, and limbs.
- Tai Chi or Yoga: Great for balance and gentle movement. Many classes are tailored for Parkinson’s.
- Dancing: Put on music and move however you feel!
Always speak to your doctor or a physical therapist before starting something new.
2. Nourish Your Body with Good Food (and Enough Protein!)
Why it helps: A healthy diet reduces inflammation, supports digestion, and helps with muscle strength — all key for reducing pain.
Protein and Parkinson’s Medication
Protein can affect how well Levodopa (your medication) is absorbed. Rather than cut protein, talk to your doctor about timing. It’s often best to take medication 30–60 minutes before meals or 60–90 minutes after.
You can also consider having lighter protein meals earlier in the day and more protein at night.
What to eat:
- Fruits and Vegetables: Aim for a rainbow of colours.
- Good Protein Sources: Fish, lean meat, eggs, dairy, legumes, tofu, and nuts.
- Whole Grains: Brown rice, oats, wholemeal bread, etc.
- Healthy Fats: Avocados, olive oil, seeds, and nuts.
- Water: Stay hydrated to avoid fatigue and cramps.
Tip: Aim for at least 1g of protein per kg of body weight per day (e.g., 70kg = 70g protein).
3. Prioritise Your Sleep
Pain often feels worse when you’re tired — and Parkinson’s can disrupt sleep.
Why it helps: Quality sleep helps the body heal and gives you more energy to cope with symptoms.
What to try:
- Stick to a regular bedtime and wake-up time.
- Create a relaxing bedtime routine (e.g., warm bath or calming music).
- Make your bedroom cool, dark, and quiet.
- Limit caffeine and alcohol at night.
- Keep naps short (under 30 minutes) and early in the day.
If pain is interrupting sleep, ask your doctor about adjusting medications or trying long-acting options.
4. Manage Stress and Relax
Why it helps: Stress increases pain sensitivity and causes muscle tension.
What to try:
- Deep Breathing: Inhale through the nose, hold, exhale through the mouth.
- Mindfulness or Meditation: Even a few minutes a day helps. Use apps or guided videos.
- Hobbies: Gardening, music, puzzles, or time with loved ones.
- Massage: Gentle massage can reduce muscle tension and boost circulation.
- Social Support: Join support groups or speak with a psychologist.
Takeaway Points
- Pain is real – and you’re not alone.
- Movement helps – even gentle activity eases discomfort.
- Eat well – food affects healing and inflammation.
- Time your medication – especially around protein intake.
- Sleep is essential – develop habits that support deep rest.
- Manage stress – relaxation and connection matter.
- Work with your team – manual therapy, exercise, and medication can help.
By making small, consistent lifestyle changes, you can often find significant relief from Parkinson’s pain. It might not happen overnight — but with patience and support, improvement is absolutely possible.
Contributed by: Liam Roussos, Exercise Physiologist, BClinExPhys
