How to get rid of old age aches and pains

Helping with discomfort in old age

As we age, it is normal for muscles and joints to feel more achy and sore, especially after strenuous activities. What’s important is understanding what typical aches and pains feel like for older adults, taking steps to minimise the discomfort, and recognising when pain may be an indication of an underlying health issue. Here, we are exploring what common aches may occur in older people, the conditions they may be associated with, lifestyle changes and dietary adjustments that could help, recommended exercises for pain relief, and other ways to reduce pain in old age. 

At Home Instead, our aim is to help people age positively and in place by bringing expert care to their home. For nearly 20 years, we have been providing the highest standard of care, and creating industry-leading training programmes for our Care Professionals that are accredited by nursing and medical professionals. Today, we are the world’s largest global domiciliary care network, supporting over 100,000 older adults with personalised, tailored care at home. So whatever questions you have about healthy ageing, we can help.

How do I know if pain is serious?

Chronic pain is any pain that lasts longer than 3 months, and if you suffer from this, it is important to find out whether that frustrating ache or pain is something more serious, since pain is often the body’s way of indicating that something is wrong. 

If you experience a sudden sharp pain, or a severe and consistent ache, it is best to have this checked over by a medical professional to make sure all is as it should be. They can also provide you with medications or other treatments to address the root cause of this and get you feeling like yourself again. 

Also, if you have additional symptoms like swelling, numbness or loss of mobility in certain areas of the body, there may be an injury or infection present, and you should have a doctor look at this to treat and manage any associated pain. 

Importantly, if you experience chest pains or a pain down one arm, this could be a sign of a heart attack which should be treated as a medical emergency. This means you should call 999 (if you live in the UK) immediately.

What exercises can help with pain relief?  

Making sure you get movement and exercise in your day can help to ease aches and pains. Although it may seem counterintuitive (and rest is equally important), moving muscles and joints regularly can help to keep stiffness at bay, and strengthen muscles to provide protection for joints and bones. Many exercises can be easily adapted to your individual needs and capabilities, for example, turning them into chair based exercises if your legs tend to ache, or adapting stretches so you only go as far as is comfortable for you. 

Try adding some of the following exercises and activities into your day: 

• Walking – Walking is a great form of cardio that does not stress the joints like other exercises. This can help older people avoid aches and pains by strengthening muscles, boosting circulation, reducing stiffness and improving balance. 
• Gentle yoga or stretching – Yoga or stretching can help to improve mobility, reduce fall risk, reduce cognitive decline, and increase flexibility, strength and balance. This could be helpful for those with back pain and other aches in the body. Yoga also tends to involve deep breathing, which can improve relaxation and reduce stress.
• Swimming – Swimming is another great form of cardio that is low-impact for joints. This activity can help older people to avoid aches and pains by allowing lots of movement with the support of the water’s buoyancy to avoid injury. 
• Cycling – Low-impact cycling (such as on a stationary bike) can be a helpful exercise that strengthens muscles and joints without excessive strain, particularly in the legs. This can improve blood circulation, reduce stiffness and boost mobility. 
• Physiotherapy – Having the professional guidance of a physiotherapist can help to manage stiff joints and aching muscles safely and effectively. This is usually recommended for people with chronic pain or health conditions such as arthritis, but it may also be useful for those with more general aches and pains. A physiotherapist will offer advice on the best exercises to improve your strength and flexibility, and can provide tips on things like posture correction and injury prevention. 

Remember, before any form of movement, always do a warm-up beforehand and a cool-down afterwards to prevent injury or strain. 

What dietary changes can older people make to support joints and muscles?

Making certain adjustments to your diet could also help to support healthy joints and muscles, while reducing inflammation and supporting your overall health. A healthy diet could foster more movement, which in turn could help you feel better. Here are a few ways you could change your diet:  

• Include foods rich in omega-3 fatty acids, such as salmon and walnuts
• Eat plenty of antioxidant-boosting foods, like berries and leafy greens
• Make sure you are getting enough calcium, which you can achieve through eating dairy products or fortified plant-based milk that supports bone and joint strength
• Take anti-inflammatory foods such as turmeric and ginger to support overall health 
• Eat enough protein for your body weight (it is recommended that older adults eat between 1.2 and 2.0g per kg of body weight per day, or higher) to maintain muscle mass – you can get this from things like meat, beans and eggs
• Consume collagen-rich foods such as citrus fruits and meats to support joint flexibility 
• Ensure you are drinking plenty of fluids to stay hydrated, which is also highly important to support your overall health, joints and muscles 

What else can older adults do to manage pain?

For anyone who experiences regular pain, even if this pain is mild and generally manageable, there are over-the-counter remedies and other pain management options that could help. It is always best to speak to your doctor first to make sure you are not taking any medications too often, taking anything that could impact other medications, or taking any new medications that may interact with existing ones. If not, you might benefit from trying: 

• Over-the-counter pain relief options like ibuprofen or paracetamol to manage aches
• Topical pain relief creams and gels to soothe aching muscles
• Supplements such as glucosamine or chondroitin, which are known to help support joint health
• Ice packs or heat pads can help to ease any aches in specific areas – use heat to bring more blood to the area to reduce joint stiffness and muscle spasms, and use cold to numb the area, and reduce swelling and inflammation
• Alternative therapies such as acupuncture to target specific areas of pain, or massage to ease aching muscles
• Purchase ergonomic furniture such as supportive chairs or orthopaedic cushions, or make home adaptations to make moving around easier and ease the stress of regular activities  

Keep in mind, if you start to experience intense or chronic pain, or the pain comes on suddenly, you should see your GP straight away. Similarly, if pain is limiting your mobility or interfering with your daily life, you do not need to simply live with this; speak to your doctor so they can diagnose the underlying issue, provide advice, and help you manage this pain in a way that works for you.

If you or a loved one needs mobility support due to aches and pains, our friendly, experienced Care Professionals can provide the help needed to maintain quality of life as you age. From general companionship and support when making healthy lifestyle changes, to mobility care and support when exercising, you can reach out to your local Home Instead office to discuss your options.

We’re an award-winning home care provider and part of a worldwide organisation devoted to providing the highest-quality relationship-led care for older people in their own homes. Arranging care for yourself or your loved one shouldn’t be stressful, so whatever questions you would like answered, feel free to reach out to the Home Instead team to discuss your needs.