The Art of Aging Gracefully: Overcoming Aches and Pains

Oct 6, 2023 | Health

Ouch, my back!  What was that and why am I feeling this way?  I’m sure that we have all experienced some sort of ache or pain like this as we age. As the years move on, our bodies start playing pranks on us, like muscles going on strike and joints becoming less bendy. It’s like Mother Nature’s way of saying, “Welcome to the club of aging,  you get a front row seat!”

I know that I am only just pushing the big 4-0, but I have started having unexplainable pains that I am not used to having.  For example, this past week I have been waking up with back pain almost every night.  I’ve started wondering if I’m sleeping wrong or if I’m just getting old.  When I work out, I have discovered that I have now started getting cramps in my legs, sometimes for days.

Age is merely the number of years the world has been enjoying you. Don’t let your joints tell you otherwise. – Anonymouse

These are problems that I didn’t ever have before and sometimes I just don’t understand why I am getting them now.  Now I think that I’m just aging and it’s getting even harder and harder to stay in shape because of the pain I experience on a frequent basis.

In this blog, I’ll share my personal journey dealing with various aches and pains and the tricks I’ve tested to try and manage the change of aging.

Cracking the Middle-Age Code: What’s Behind that Pain?

As we grow older, it’s natural for us to notice new aches and pains.  These discomforts tend to be more common as we age due to several different factors.  One key factor is the natural aging process.  Our bodies do go through changes over time, including a decrease in muscle mass and bone density.  This can lead to a decreased ability to withstand physical stress.  Additionally, years of wear and tear from physical activity, such as bending, lifting, playing sports and even just sitting at your desk, can cause aches and pains later on in life.

Other lifestyle factors also play a part like stress, sendentary behavior and poor dietary choices.  Addressing these aches and pains are critical, not only for your physical well being, but also for maintaining a higher quality of life as you grow older.  Ignoring these issues can seriously impact daily activities, emotional well being and overall happiness.  Therefore, it is important to take steps now to learn how to manage and alleviate these discomforts so that you can enjoy your future.

The Daily Grind: Middle-Age’s Most Annoying Aches and Pains

As we age we often find ourselves dealing with a range of different aches and pains that can impact our every day lives, including the simplest takes.  Among these, back pain reigns supreme as the most common complaint. According to a study published by the CDC in 2019, 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.¹

The demands of middle age can often lead to strains and discomfort in other muscles, too.  Joint stiffness can also be another frequent vistor, particularly in the morning or after long periods of sitting and standing.  Other joints, such as the knees and hips, start losing their flexibility, thus making movement less fluid and graceful.  WebMD² wrote a blog post that says:

More than 32.5 million adults have OA-related joint pain, aching, stiffness, or limited mobility. But you can have stiff joints without OA. In fact, you can have stiff joints without any clear cause. Blame it on getting older. The connective tissue in your tendons and ligaments gets stiffer as you age. Also, loss of muscle strength as you age can increase pressure on your joints, especially your knees.

You might find that those splits you could do before aren’t so easy to pull off anymore!  Muscle soreness, such as those leg cramps I mentioned earlier, can also become a frequent companion, visiting you every time you decide to be active.  It’s important to talk about your symptoms with your doctor if these pains are keeping your from performing your normal daily tasks.

How Aches & Pains Affect Your Body & Mind

Aches and pains that come with middle age can really disrupt our daily lives. They affect our body and our mood, making even the simplest tasks feel like major challenges. Physically, these aches slow us down. Everyday activities like bending down to pick something up or just taking a walk can become frustrating when pain is constantly tagging along. When was the last time you said “Nope, I’m not bending over”?

Moreover, these aches can mess with our sleep patterns. A night of tossing and turning due to pain can leave us feeling drained and less ready to tackle the day.  As I stated earlier in this blog article, I have been waking up nearly every night with back pain.  This has been causing me to lose sleep, making me less productive during the day.  So if you think that this pain can’t affect your daily routine, I’m here to tell you that is not the case.  It can drastically affect your quality of life.

As if that’s not enough, these aches might tempt us to skip exercise and become less active. Who wants to work out or excersize when they are already in pain?  This means that you are just going to be putting yourself through more pain while you are already in pain. However, inactivity can weaken our muscles further and leave us feeling even worse.

On the emotional front, chronic pain can take a toll on your mental well-being. It can stress you out and make you anxious. The never-ending discomfort can grate on your nerves, making the pain feel even worse. Additionally, it can affect your mood, leading to feelings of irritability or sadness.  I know that when I am end pain, I tend to be more “snappy” when I am speaking to someone.  I don’t mean to be that way, but it’s hard to communicate when there is a constant pain that you can’t stop thinking about. Coping with this pain day in and day out can be emotionally draining and mentally exhausting.

As we age, our bodies tell stories of our lives. Mine speaks of a love for movement and a few tales of joint rebellion. – Anonymous

So, dealing with these aches isn’t just about finding physical relief. By recognizing how pain can affect our mood and taking steps to address both the physical and emotional aspects, we can work towards a happier life.

Crushing the Pain: Effective Tactics for Aches and Discomfort

Dealing with aches and pains in middle age may seem like an inevitable part of the journey, but there are of steps you can take to regain control and find relief. These strategies encompass not only addressing the pain itself. but also adopting a holistic approach to overall well-being.

Exercise: Regular physical activity can work wonders for managing aches and pains. Consider low-impact exercises like swimming, yoga, or walking. These activities help improve flexibility, strengthen muscles, and support joint health. Aim for at least 150 minutes of moderate exercise per week, breaking it down into manageable sessions.

I like to try to excersize for 30 minutes a day starting out, then gradually increase that time to roughly an hour. Sometimes I get unmotivated and then I have to start over.  If this happens to you please keep in mind that some movement is better than no movement. I know that it’s hard to excersize when you are already in pain, but it is essential to keep your body moving.

Diet: I know that no one wants to hear this, because I don’t want to hear it either!  But, your diet does play a crucial role in managing aches and pains. Try including foods that are rich in anti-inflammatory properties, like fatty fish (like salmon and mackerel), leafy greens, and berries. Omega-3 fatty acids found in fish can help reduce inflammation, while antioxidants in fruits and vegetables can help with pain relief. Additionally, stay hydrated by drinking plenty of water, as dehydration can exacerbate muscle soreness and lead to frequent headaches.

Lifestyle Changes: Changing your lifestyle can make a significant difference.  You can no longer live like you are in your roaring twenties, going full throttle at a moments notice.

Your life does not get better by chance, it gets better by change. – Jim Rohn

It is important to maintain good posture to reduce the strain on your back and neck. Also make sure that you are getting enough sleep, as poor sleep can intensify pain. Try out some stress-reduction techniques like meditation or deep breathing exercises to manage emotional stress, which can make physical discomfort even worse.

Ergonomics: Pay attention to ergonomics in your everyday life. Invest in an ergonomic chair, mouse and keyboard and set up your workspace to reduce strain on your back, neck, and wrists. Use proper lifting techniques to avoid straining your muscles.

If your pain cointinues to get worse, it’s essential to seek professional guidance. A healthcare provider or physical therapist can provide personalized recommendations and treatments tailored to your specific needs.  You might even consider seeing a chiropractor or getting a massage. By incorporating these practical tips and lifestyle changes into your routine, you can take significant steps toward managing and alleviating aches and pains, ultimately improving your quality of life. Remember that consistency is key, and it’s never too late to start prioritizing your well-being.

Wrapping It Up: Key Takeaways

In closing, the journey through middle age often comes with an unexpected companion – aches and pains. These discomforts can make daily tasks feel like uphill battles and disrupt our sleep, leaving us feeling drained. They might tempt us to become less active, further weakening our muscles and affecting our overall well-being. Emotionally, chronic pain can lead to stress, anxiety, irritability, and even bouts of sadness. However, it’s important to remember that dealing with these aches isn’t just about physical relief. By recognizing how they affect our mood and taking steps to address both the physical and emotional aspects, we can work towards a happier, more fulfilling life as we age.

Pain Be Gone: Middle-Age Wellness Resources

1. Fixing You: Back Pain 2nd edition: Self-Treatment for Back Pain, Sciatica, Bulging and Herniated Discs, Stenosis, Degenerative Discs, and other Diagnoses by Rick Olderman
2. The Pain Relief Secret: How to Retrain Your Nervous System, Heal Your Body, and Overcome Chronic Pain by Sarah Warren 
3. Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body by Scott H Hogan

References

¹Back, Lower Limb, and Upper Limb Pain Among U.S. Adults, 2019, NCHS Data Brief No. 415, July 2021, Jacqueline W. Lucas, M.P.H., Eric M. Connor, B.S., and Jonaki Bose, M.Sc.
²How Your Joints Change as You Age, Medically Reviewed by Michael W. Smith, MD on April 02, 2021 Written by Hope Cristol