"Ouch! My Everything Hurts" 5 Common Pain Complaints in Older Adults (And How to Outsmart Them)
Let’s be real—getting older is a wild ride. One day, you’re crushing it on the dance floor, and the next, you’re making sound effects every time you stand up. While aches and pains are common, they don’t have to be your new personality. Here are the five biggest pain complaints we hear and, more importantly, how to kick them to the curb in ways you might not expect.
1. Lower Back Pain—A.K.A. “The Chair Magnet”
You know that feeling when you finally sit down and decide you might just stay there forever? That’s lower back pain running the show. Years of being stuck in one posture, core muscles that don’t cooperate, and possibly some questionable life choices (looking at you, 20s) have your spine protesting.
🛠 The solution: Forget crunches—they’re just back pain in disguise. Instead, try standing desk dance breaks. Every hour, stand up, shake your hips like nobody’s watching, and get some movement in. Your next posture is your best posture. Your back will thank you.
2. Knee Pain—The “Weather Forecaster”
If your knees can predict rain better than your weather app, congratulations—you’re now a human barometer. Years of pounding pavement (or just existing) wear down the joints, and suddenly, stairs feel like Mt. Everest.
🛠 The solution: Give your knees a break and train your glutes like they owe you money. Weak butt muscles mean your knees are overworked. Try walking lunges— these engage those glutes like no other and can be done in small doses and go a long way (like while you are waiting for your lunch to heat up in the microwave). Pro tip: hold onto the counter if you feel unsteady, this isn’t a balance exercise.
3. Shoulder Pain—The “Can’t Reach the Top Shelf” Struggle
Reaching for the cereal box shouldn’t feel like an Olympic event, but here we are. Whether it’s an old injury, croissant posture, or just years of hauling grocery bags in one trip (because we’re not making two trips), shoulder pain is a real buzzkill.
🛠 The solution: Reverse your bad habits with “rib crushers”. Every time you Lay down to watch TV, bring a pillow or roller with you to squish between your ribs and the floor. If your arm is a train, the ribs or “trunk” is the track. Attacking the problem at the source will have your shoulder sining.
4. Hip Pain—The “Side-Sleeper’s Nemesis”
Rolling over in bed shouldn’t be a group project between you and your aching hips. Whether it’s arthritis or just years of ignoring stretching, tight hips make everything—from walking to sleeping—less fun.
🛠 The solution: Trade boring stretches for “spy lunges.” Every time you bend down to tie your shoes or pick something up, take an extra second in a lunge position like you're sneaking around on a secret mission. It loosens up the hips and makes life more exciting.
5. Foot & Ankle Pain—A.K.A. “The Floor is Lava”
If stepping out of bed in the morning makes you rethink your life choices, your feet are crying out for help. Years of neglect (and questionable shoe choices) catch up eventually.
🛠 The solution: Start “toe yoga.” Try lifting just your big toe while keeping the others down, then reverse it. It’s harder than it sounds and will give your feet the workout they deserve. Also, consider treating your feet to a lacrosse ball massage—it’s like happy hour, but for your arches.
Final Thoughts: You’re Not Old, You’re Just Well-Seasoned
Pain may be common, but that doesn’t mean it’s your destiny. Move often, laugh at yourself, and find weird (but effective) ways to keep your body happy.
If you’re ready for a personalized plan that doesn’t involve boring, cookie-cutter advice, let’s talk. Your future self (and your knees) will thank you.
