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What Are The Normal Aches And Pains Of Aging?

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normal aches and pains of aging

As I grow older (I’m 65 now), I’ve noticed in the past few years that the number of general body aches and pains my body is experiencing has increased.

While I used to be able to go for 2 or 3 hour hikes without feeling any discomfort, now my hips get sore when I walk for an hour. And after a day of gardening, it takes me a bit longer to recover from the strain.

As an Occupational Therapist I learned that these normal aches and pains that come with aging are caused by the natural wear and tear on our bodies over time.

Still, they can really interfere with my daily activities sometimes.

So, what are some of the normal aches and pains of aging?

Common discomforts include joint pain due to arthritis, muscle stiffness, back pain, and bone density loss leading to osteoporosis. Additionally, wear and tear on the knees, hips, and shoulders can cause discomfort. Regular exercise, a balanced diet, and consulting with healthcare professionals can help manage these age-related pains.

As we age, our bones and joints become less elastic and more prone to wear and tear.

Most seniors lose muscle mass and some of their strength and flexibility, making it harder to engage in physical activities without feeling some discomfort.

Additionally, for some older adults, chronic illnesses such as arthritis or osteoporosis can make these aches and pains even worse.

Living with this not only affects your daily life, but it can also affect your mental health negatively.

Whether these aches and pains are due to musculoskeletal conditions or just the natural aging process.

It is important for older adults to keep up with an active lifestyle and maintain a healthy lifestyle in order to prevent and manage these normal aches and pains of aging.

And also to seek medical attention!

Table Comparing 8 Common Age-Related Pains

Type of PainCauseTips for Relief
Joint painArthritis, cartilage breakdownHeat/ice, exercise, medication
Back painSpinal changes, weak musclesCore exercises, proper posture
Neck painArthritis, poor postureGentle stretches, ergonomics
Foot painLess padding, fallen archesOrthotics, supportive shoes
HeadachesTension, eyestrain, inflammationOTC meds, rest, hydration
TinnitusHearing loss, ear damageBackground noise, hearing aids
TendinitisOveruse, muscle imbalanceRest, ice, athletic taping
Pelvic painArthritis, muscle loss, hormonal changesPhysical therapy, vaginal estrogen, pain medication

Back Pain And Aging

I suffer from back pain as a result of all the heavy lifting of older adults that I did when I worked in nursing homes and rehabilitation centers as an Occupational Therapist.

As a result, there are still days that I have a hard time just getting dressed. Back pain can severely impact your quality of life, for sure.

Understanding Back Pain

in older adults can be attributed to a variety of causes, many of which are related to the natural aging process and changes in muscle tissue and soft tissues.

Here are some common causes of back pain in older adults:

  • Degenerative Disc Disease: As we age, the discs between our vertebrae can lose their flexibility, elasticity, and shock-absorbing characteristics. They may also shrink, leading to a reduction in the space between the vertebrae and potential nerve irritation.
  • Osteoarthritis: This is a type of arthritis that occurs when the protective cartilage that cushions the ends of your bones wears down over time. In the spine, it’s often referred to as spondylosis and can lead to the formation of bone spurs that can cause pain and stiffness in the back, affecting joint mobility.
  • Spinal Stenosis: This condition occurs when the spinal canal narrows, compressing the spinal cord and nerves. It’s often due to the combined effects of osteoarthritis and degenerative disc disease.
  • Compression Fractures: As we age, our bones can become more brittle, leading to an increased risk of fractures. In the spine, these are called vertebral compression fractures and can be caused by osteoporosis.
  • Spondylolisthesis: This condition occurs when one vertebra slips forward over the one below it. It can be due to degenerative changes, stress fractures, or other causes.
  • Muscle Strains and Sprains: As with all age groups, older adults can strain or sprain muscles and ligaments in the back due to improper lifting, sudden movements, muscle spasms, or falls.
  • Kyphosis: Commonly known as a “dowager’s hump,” this is a forward rounding of the back. It can result from osteoporosis fractures, disc degeneration, or other conditions.
  • Other Medical Conditions: Conditions like infections, tumors, or other diseases can sometimes cause back pain. For instance, conditions like kidney stones or infections can lead to referred pain in the back.
  • Postural Issues: Chronic poor posture can lead to back pain over time, especially if older adults spend a lot of time sitting or have a history of poor posture.
  • Sedentary Lifestyle: Lack of regular exercise can lead to muscle weakness and stiffness, contributing to back pain.

It’s essential for older adults experiencing back pain to consult with a healthcare professional to determine the exact cause and receive appropriate treatment.

Regular check-ups, maintaining a healthy weight, staying active, and practicing good posture can also help in preventing or managing back pain.

A physical therapist can certainly help you.

The Prevalence Of Back Pain

Did you know that back pain is the most common type of chronic pain in America? It’s a testament to the active and dynamic lives many of us have led.

As we age, it becomes almost like a badge of honor, a rite of passage that signifies the many hurdles we’ve overcome and the experiences we’ve gathered.

The percentage of adults with back pain increased with age, from 28.4% for those aged 18–29 and 35.2% for those aged 30–44 to 44.3% for those aged 45–64 and 45.6% for those aged 65 and over (Figure 2). Women (40.6%) were more likely to experience back pain than men (37.2%).

Centers for Disease Control and Prevention (CDC)

As you can see from the list above, there are many causes of back pain in older adults.

But what are some of the lifestyle factors that can contribute to these age-related changes?

  • Sedentary Lifestyle: Lack of physical activity, especially as we age, can lead to muscle weakness and stiffness, making us more prone to developing back problems.
  • Improper Lifting Techniques: Throughout our lives, many of us have probably lifted heavy objects without much thought. However, as we age, our bodies become more delicate, and lifting things incorrectly can lead to injuries.
  • Repetitive Motions: Some occupations or hobbies may require performing the same movements repeatedly, leading to wear and tear on specific body parts like the back.
  • Obesity: Carrying extra weight puts more strain on our bodies, making it harder for our backs to support us.

While these are not the only reasons behind back pain in older adults, they serve as a reminder that our lifestyle choices can significantly impact our physical health as we age.

It’s never too late to make positive changes and prioritize our overall well-being.

Managing Back Pain

A proactive approach to managing back pain isn’t just about seeking relief; it’s about reclaiming our lives and continuing to create new memories without being held back.

Regular exercises, especially those that focus on strength-training and cardio, can be our most significant allies in this journey.

These exercises not only alleviate the pain but also serve as a reminder of the strength and vitality that still resides within us.

For those who are unsure about which exercises to start with, or are hesitant due to the fear of exacerbating the pain, seeking professional guidance can be invaluable.

Physical therapy, tailored to our individual needs and challenges, can offer both relief and a roadmap to a more active and pain-free life.

Remember, it’s never too late to take control and make a positive change.

The Reality Of Headaches And Migraines

Headaches and migraines, for many of us, are more than just physical discomforts. They are interruptions, unexpected pauses in our daily routines.

Especially migraines, with their intense and often debilitating pain, can feel like uninvited guests that overstay their welcome, casting a shadow over our plans and activities.

I personally suffer from “barometric pressure headaches“. And it is quite painful.

Headaches caused by barometric pressure arise when there’s a drop in this pressure.

Essentially, barometric pressure is the measure of air weight, decreasing during humid conditions and increasing when the weather is dry.

Shifts in barometric pressure can lead to tension in the sinuses, triggering a chemical imbalance that results in severe pain.

Differentiating Between The Two

While both headaches and migraines can be disruptive, it’s essential to understand the differences between them.

Think of regular headaches as brief rain showers, momentarily dampening our spirits but passing relatively quickly.

On the other hand, migraines are the intense thunderstorms, complete with lightning and thunder, that can halt our day in its tracks.

Migraines often come with additional symptoms, like sensitivity to light and sound, and yes, the dreaded nausea. It’s as if our body amplifies the pain, making sure we can’t ignore it.

Understanding The Triggers

The causes of headaches and migraines can be as varied as our individual life stories.

From external factors like stress, lack of sleep, or certain foods and beverages, to internal ones like hormonal changes or genetic predispositions, the triggers are numerous.

It’s our body’s way of signaling that something is amiss, a gentle nudge (or sometimes a forceful push) asking us to slow down, reevaluate, and pay attention to our well-being.

Managing The Pain: A Holistic Approach

While the immediate reaction to a headache or migraine might be to reach for pain relief, it’s crucial to look at management holistically.

Simple remedies, like a gentle massage, relaxation techniques, or even over-the-counter pain medications, can offer temporary relief.

But it’s equally important to understand and address the root causes.

For instance, if stress is a trigger, consider relaxation techniques like meditation or deep breathing exercises.

If certain foods are the culprits, maintaining a food diary can help identify and eliminate them.

And always, always remember: persistent pain or frequent migraines warrant a consultation with a healthcare professional.

It’s not just about managing the pain; it’s about understanding its source and ensuring our overall well-being.

Neck Pain In Older Adults

As we age, our bodies undergo various changes, and the neck is no exception. The neck, a pivotal structure supporting our head and housing the upper part of our spine, is susceptible to wear and tear over the years.

For many older adults, neck pain becomes a frequent companion, impacting daily activities and overall quality of life.

Understanding The Causes

  • Degenerative Disc Disease: With time, the cervical discs (the cushions between the neck vertebrae) can start to wear out or degenerate. This can lead to reduced spacing between the vertebrae, causing pain and stiffness.
  • Cervical Osteoarthritis: This is the degeneration of the joints in the neck. It can lead to the formation of bone spurs, causing pain and limiting the range of motion.
  • Cervical Stenosis: This condition arises when the spinal canal in the neck region narrows, potentially compressing the spinal cord and nerve roots. It can result in pain, numbness, or even weakness in the arms.
  • Muscle Strain: Activities that strain the neck muscles, such as prolonged reading, looking down at devices, or poor sleeping postures, can lead to muscle pain and aches. While these activities affect people of all ages, older adults might find recovery takes longer.
  • Cervical Spondylosis: A general term for age-related wear and tear affecting the spinal disks in the neck, which can cause chronic neck pain.
  • Previous Injuries: Past traumas, like whiplash from a car accident, can have lingering effects, leading to chronic neck pain later in life.
  • Other Conditions: Diseases like rheumatoid arthritis, autoimmune disease, infections, or conditions requiring the attention of a primary care physician can also affect the neck region, causing pain.

Symptoms To Watch Out For

While pain is the most evident symptom, older adults might also experience stiffness, a reduced range of motion, headaches originating from the neck, or tingling and numbness in the arms.

Managing Neck Pain In Older Adults

  • Physical Therapy: Engaging in targeted exercises can strengthen neck muscles, improve flexibility, and alleviate pain.
  • Medications: Over-the-counter pain relievers, topical creams, or prescribed medications can help manage pain and inflammation.
  • Lifestyle Changes: Maintaining good posture, using supportive pillows, and taking breaks when engaging in activities that strain the neck can be beneficial.
  • Alternative Therapies: Some older adults find relief through acupuncture, chiropractic care, or massage therapy.

It’s essential for older adults to consult with healthcare professionals, including their primary care physician, for a proper diagnosis and tailored treatment plan.

Early intervention and a proactive approach can go a long way in managing neck pain and ensuring a better quality of life.

Joint Pain And Osteoarthritis

Unfortunately, for many older adults, the severe pain of osteoarthritis can become a constant companion.

This type of pain, resulting from the breakdown of cartilage in our joints and subsequent inflammation, can impact daily activities like walking, climbing stairs or even getting out of bed.

This can results in overall body pain, shoulder pain, back pain, and even knee pain.

Understanding Joint Pain In Older Adults

Joint pain, experienced by many seniors, can range from a mild annoyance to a debilitating obstacle.

It can affect any joint but is most commonly felt in the knees, hips, hands, and spine.

  1. Wear and Tear: Years of use can wear out the protective cartilage on the ends of bones, leading to pain.
  2. Inflammation: Conditions like rheumatoid arthritis can cause joint inflammation and pain.
  3. Injury: Past injuries, even those from younger years, can come back to haunt older adults in the form of chronic joint pain.

Osteoarthritis: A Deeper Dive

Osteoarthritis, often dubbed the “wear and tear” arthritis, is the most common form of arthritis among seniors.

  1. What Happens?: Osteoarthritis occurs when the cartilage that cushions the ends of bones in a joint deteriorates over time. As the cartilage wears away, bones begin to rub against each other, causing pain and stiffness.
  2. Risk Factors: Age is a primary risk factor, but genetics, obesity, joint injuries, and repetitive use can also increase the risk.

Symptoms To Be Aware Of

While pain is the hallmark symptom, osteoarthritis can also manifest as:

  1. Stiffness: Especially upon waking up or after periods of inactivity.
  2. Swelling: Inflammation in the joint can cause visible swelling.
  3. Reduced Range of Motion: Affected joints might not move as freely as they once did.
  4. Sounds: A crunching or grating sound when the joint is used.

Managing Joint Pain And Osteoarthritis

  1. Exercise: Regular low-impact exercises, like walking or swimming, can strengthen muscles around joints and increase flexibility.
  2. Weight Management: Carrying extra weight puts additional stress on weight-bearing joints. Maintaining a healthy weight can alleviate some of the strain.
  3. Medications: Over-the-counter pain relievers or prescribed medications can help manage pain and inflammation.
  4. Physical Therapy: Targeted exercises and treatments can improve joint function and reduce pain.
  5. Joint Assistive Devices: Using aids like braces, canes, or shoe orthotics can provide relief.

It’s crucial for older adults to recognize the signs of joint pain and osteoarthritis early and seek medical advice.

The treatment may require lifestyle modifications and a physical activity program. Your primary care provider can help you with that.

With the right care and management strategies, it’s possible to maintain a fulfilling and active lifestyle, even with osteoarthritis.


As we go through life, we do lots of things over and over again, like typing or playing sports like tennis or doing gardening.

These actions are a big part of our daily habits and interests, but sometimes they can cause a problem called tendinitis.

As we get older, the chances of getting tendinitis go up, so it’s something that older folks should pay attention to.

Understanding Tendinitis

Tendinitis, at its core, is the inflammation or irritation of a tendon. Tendons are the thick, fibrous cords that attach our muscles to bones.

When subjected to repeated stress or used improperly, they can become inflamed, leading to pain and discomfort.

  1. Common Sites: While tendinitis can occur in any tendon, it’s most commonly seen in the wrists, elbows, shoulders, hips, knees, and Achilles tendons.
  2. Types: Some familiar forms include tennis elbow, golfer’s elbow, rotator cuff tendinitis, and Achilles tendinitis.

What Triggers Tendinitis?

  1. Repetitive Motion: Continuous and repetitive activities, especially without proper technique or breaks, are primary culprits.
  2. Sudden Injuries: A sudden, more severe injury can cause tendinitis, especially if the individual isn’t conditioned for the activity.
  3. Age: As tendons age, they tolerate less stress, are less elastic, and are more prone to tear.
  4. Medical Conditions: People with diabetes or rheumatoid arthritis are at a higher risk.

Symptoms To Recognize

  1. Pain: Often sharp and concentrated around the affected joint or muscle. It might worsen with movement.
  2. Swelling: The affected area might become swollen or exhibit signs of inflammation.
  3. Stiffness: The joint might feel tight or hard to move, especially upon waking.

Managing Tendinitis: A Proactive Approach

  1. Rest and Ice: Giving the affected tendon a break and applying ice can reduce inflammation and promote healing.
  2. Physical Therapy: Specific exercises can strengthen the surrounding muscles, offering better support to the tendon.
  3. Medications: Over-the-counter pain relievers can help manage pain and reduce inflammation.
  4. Proper Technique: If tendinitis results from a particular activity, learning the correct technique can prevent recurrence.
  5. Supportive Devices: Braces or splints can help reduce stress on the affected tendon.

In the journey of life, tendinitis is like a gentle reminder to pay attention to our actions and their repetitive nature.

With awareness, timely intervention, and the right care, it’s a condition that can be effectively managed, allowing us to continue enjoying our passions and daily activities.

Pelvic Pain In Women

For many women, especially as they age, pelvic pain can be a perplexing and often distressing experience.

It’s a pain that’s felt below the belly button and between the hips.

While it’s a common symptom, its causes are diverse, making it essential to approach it with understanding and care.

Understanding Pelvic Pain

Pelvic pain can manifest in various ways:

  1. Steady or Intermittent: Some women experience a constant ache, while for others, it’s sporadic.
  2. Sharp or Dull: The pain can be stabbing and severe or a mild, dull sensation.
  3. Associated Symptoms: It might be accompanied by bloating, irregular periods, or urinary symptoms.

Potential Causes Of Pelvic Pain In Older Women

  1. Endometriosis: This occurs when tissue similar to the lining of the uterus grows outside the uterus. It can lead to pain, especially during menstruation.
  2. Ovarian Cysts: Fluid-filled sacs that develop on the ovaries can sometimes cause discomfort or pain.
  3. Uterine Fibroids: These are noncancerous growths of the uterus, which can lead to pelvic pain.
  4. Interstitial Cystitis: Also known as painful bladder syndrome, it can cause discomfort in the pelvic region.
  5. Pelvic Inflammatory Disease (PID): An infection of the female reproductive organs, often caused by sexually transmitted bacteria.
  6. Irritable Bowel Syndrome (IBS): A chronic disorder affecting the large intestine, leading to cramping, abdominal pain, and other symptoms.
  7. Pelvic Floor Dysfunction: The inability to correctly relax and coordinate the pelvic floor muscles during bowel movements.

Navigating The Path To Relief

  1. Medical Diagnosis: Given the diverse causes, it’s crucial to consult with a healthcare professional for a proper diagnosis.
  2. Medications: Depending on the cause, over-the-counter pain relievers or prescribed medications can help manage pain and treat underlying conditions.
  3. Physical Therapy: Pelvic floor physical therapy can be beneficial for conditions like pelvic floor dysfunction.
  4. Lifestyle Changes: Dietary changes, stress management, and exercises can be beneficial, especially for conditions like IBS.
  5. Surgical Interventions: In some cases, like severe endometriosis or large fibroids, surgical procedures might be recommended.

Pelvic pain in women, especially as they age, is a complex issue that intertwines physical health with emotional well-being.

By seeking timely medical advice, gaining knowledge, and adopting a holistic approach to care, women can navigate this challenge with confidence and grace.

Foot Pain

The foot, a complex structure with 26 bones, 30 joints, and over 100 tendons, muscles, and ligaments, plays a crucial role in our mobility.

As we age, the feet become more susceptible to various ailments, making foot pain a common issue among older adults.

Understanding The Causes Of Foot Pain

  1. Plantar Fasciitis: This condition results from inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of the foot. It can cause stabbing pain, especially with the first steps in the morning.
  2. Bunions: A bony bump that forms on the joint at the base of the big toe, leading to pain and swelling.
  3. Hammertoes: A deformity where the toe bends or curls downward instead of pointing forward, often caused by wearing shoes that are too tight or high heels.
  4. Neuropathy: Often associated with diabetes, it leads to numbness, tingling, or pain in the feet.
  5. Osteoarthritis: The wear and tear type of arthritis can affect the joints in the feet, causing pain and stiffness.
  6. Flat Feet: The arches of the feet flatten over time, which can lead to pain and discomfort.
  7. Tendinitis: Inflammation or irritation of the tendons in the foot can cause acute pain and difficulty in movement.

Symptoms To Be Aware Of

Apart from pain, older adults might experience swelling, redness, warmth in the affected area, or even difficulty in walking.

Any persistent foot pain should not be ignored, especially if it limits daily activities.

Managing Foot Pain In Older Adults

  1. Proper Footwear: Wearing shoes that offer good support and fit well is crucial. Orthotic inserts can also provide additional support.
  2. Regular Foot Care: Keeping nails trimmed, moisturizing the feet, and checking for any abnormalities can help in early detection and treatment.
  3. Medications: Over-the-counter pain relievers or prescribed medications can help manage pain and inflammation.
  4. Physical Therapy: Targeted exercises can strengthen foot muscles, improve flexibility, and alleviate pain.
  5. Alternative Therapies: Treatments like acupuncture or massage therapy can offer relief for some individuals.

Ringing In The Ear (Tinnitus)

Tinnitus, often described as a ringing in the ears, is a sound that’s heard without any external auditory stimulus.

For many, especially as they age, it becomes a constant companion, an unseen echo that can range from a soft hum to a deafening roar.

While not necessarily painful, tinnitus can be a source of significant distress and annoyance.

Understanding Tinnitus

Tinnitus can manifest in various ways:

  1. Nature of Sound: While many describe it as ringing, others might hear hissing, buzzing, whistling, chirping, or even music.
  2. Duration: It can be constant or come and go intermittently.
  3. Volume: The perceived loudness can vary, with some barely noticing it and others finding it overwhelming.

What Causes Tinnitus In Older Adults?

  1. Age-Related Hearing Loss: As we age, the inner ear undergoes changes, which can sometimes lead to tinnitus.
  2. Exposure to Loud Noises: Years of exposure to loud sounds, whether from work environments or listening to loud music, can result in tinnitus.
  3. Earwax Blockage: Accumulation of earwax can cause hearing loss or an ear infection, leading to tinnitus.
  4. Ear Bone Changes: Stiffening of the bones in the middle ear, a condition that’s often hereditary, can cause tinnitus.
  5. Medications: Some medications, including certain antibiotics, diuretics, and cancer drugs, can have tinnitus as a side effect.

Living With Tinnitus

  1. Masking Devices: These are worn like hearing aids and produce low-level white noise that can help suppress tinnitus symptoms.
  2. Hearing Aids: For those with hearing loss, wearing a hearing aid can help mask tinnitus by amplifying outside sounds.
  3. Behavioral Therapy: Cognitive behavioral therapy can help individuals cope with tinnitus by altering the way they think about and respond to it.
  4. Avoid Triggers: Reducing caffeine and alcohol intake, managing stress, and avoiding loud noises can help in some cases.
  5. Stay Connected: Joining a support group or connecting with others who have tinnitus can provide emotional support.

Tinnitus, especially in older adults, is a testament to the intricate nature of our auditory system and the challenges it can present.

While there’s no definitive cure, understanding the condition and exploring various management strategies can make living with tinnitus more bearable.

Frequently Asked Questions

Is back pain inevitable as we age?

While common, it’s not inevitable. Proper posture, regular exercise, and a healthy lifestyle can make a difference.

Are migraines and regular headaches the same?

No, migraines are more severe and can come with other symptoms like nausea.

How can I differentiate between osteoarthritis and regular joint pain?

Osteoarthritis often comes with stiffness and is more common in specific joints like knees and fingers.

As we learn about the common physical discomforts that come with getting older, it’s important to remember that each ache and pain has its own history.

These experiences tell a story of the adventures we’ve had, the difficulties we’ve encountered, and the battles we’ve triumphed over.

So as we go through this journey of aging, let’s do it with kindness, empathy, and the awareness that we have others to share it with us.

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