Do you wake up with a stiff back in the mornings and unfold yourself out of bed with a groan? Do your knees ache after a short walk, or has one of your shoulders lost its full range of movement, quietly but persistently limiting what you can do?
Have you been dealing with chronic pain (i.e. pain that has lasted for more than three months) somewhere in your body, and is it affecting your quality of life?
If the answer is “yes” to any of these questions and you’re over a certain age, the chances are that you’re wondering whether aches and pains are simply an unavoidable downside of the ageing process.
Friends, family, or even your GP may have reinforced this idea that pain is “just part of getting older”.
In today’s blog, we want to challenge this belief and reassure you that ageing doesn’t have to be painful. With the right guidance, hands-on care, and personalised movement strategies, you can enjoy a pain-free future.
And the good news is, it’s never too late to get started!
The difference between “getting older” and living in pain
It’s true that our bodies change with age. Tissues might take longer to heal, joints may feel stiffer, and muscles lose mass if we don’t actively work to maintain them.
But ageing itself doesn’t cause pain.
If you are experiencing pain, it’s because your body is trying to tell you that something is wrong or feels unsafe. That means you have information about what you need to focus on and why, giving you the power to change it.
Yes, some aches and pains are triggered by age-related changes.
For example, some people experience a condition called sarcopenia, which is the gradual loss of muscle mass, strength, and function. This is estimated to affect up to 13% of people over 60 and up to 50% of people over 80.
Sarcopenia can be the result of hormonal changes that affect your muscle fibres. Rates vary, but it is possible to lose up to 8% of your muscle mass per decade from your 30s onwards.
Fortunately, it is also possible to prevent or even reverse the symptoms of sarcopenia with activities such as resistance-based strength training and a healthy diet that focuses on lean proteins, fruit, vegetables, fibre, and healthy fats. The key is to strengthen and nourish those all-important muscles that keep your moving with ease.
Joint pain can occur due to thinning cartilage, inflammation, ligament and tendon changes, and decreased lubrication but, again, it may be possible to prevent, reverse, or at the very least, slow down these issues with approaches such as weight management, exercise, physical therapy, cold and heat therapies, and more.
Why it could be more than your age that’s causing your chronic pain
The problem with the idea that pain is “just part of ageing” is that it can stop people from exploring all the reasons they may be experiencing discomfort.
Chronic pain can be caused by an enormous range of factors, such as:
- Earlier injuries that were never fully addressed
- Postural changes and ‘bad’ habits that create imbalances
- Repetitive movements and overuse
- Long-term conditions like osteoarthritis or spinal stenosis
- Emotional or mental stress, which sensitises the nervous system
- Hormonal changes
- Sleep issues, inactivity, or feeling fearful of movement
Over time, these things can lead you to move less, which leads to more stiffness… which then creates more pain. It’s a frustrating cycle, but it can be interrupted.
How physiotherapy supports older adults with chronic pain
Physiotherapy for chronic pain in older adults isn’t about chasing pain around the body or prescribing generic exercises. It’s about understanding why your pain is there, how your body is responding to it, and what support you need to get things moving again.
At The Physio Box, we always begin with a detailed assessment. We’ll take the time to listen to your story – how long the pain’s been there, what helps, what makes it worse, and what you’ve tried before.
We’ll then look at:
- How your body moves (and what might be compensating)
- Strength, control and coordination
- Joint mobility and muscle flexibility
- How your nervous system is responding
- Any underlying conditions that need to be factored in
From there, we’ll create a plan that’s completely tailored to you. That might include:
· Manual therapy
Gentle, hands-on techniques to release tight areas, improve joint mobility, and reduce sensitivity can make a dramatic difference to how you feel. For example, soft tissue release can address spinal tension, while joint mobilisation can help relieve a stiff hip or knee.
· Movement and rehab exercises
These aren’t just exercises for the sake of it. A physiotherapist can show you how to move in a way that reduces pain and builds confidence. That might mean working on single-leg balance to help with walking or strengthening your core to support your back.
If you come to The Physio Box to manage chronic pain as an older adult, we’ll guide you through each movement, so you feel safe and supported, and we’ll adjust things depending on how your body responds.
A good movement exercise regime will evolve with you, meeting you where you are but also nudging your progress forward.
Activities such as 1-2-1 strength training or Pilates are fantastic for helping you rebuild your strength and flexibility.
· Shockwave therapy
For some people with long-standing tendon pain or stubborn soft tissue issues, we may recommend shockwave therapy or other modalities to promote healing and reduce chronic inflammation. We’ll always explain why we’re using a particular approach and what to expect.
Shockwave therapy can accelerate the healing process by up to 50%, and it reboots the body’s natural healing response to help break the cycle of inflammation and tissue regeneration. This can be a vital step in finding relief.
· Education and support
This is a big one. Understanding your pain, and knowing it can change, is often the turning point. We’ll help you make sense of what’s going on in your body and give you the tools to feel in control of your recovery.
Common issues we help with at The Physio Box
We support older adults with a wide range of pain-related concerns, including:
- Chronic low back pain
- Shoulder pain and rotator cuff issues
- Knee and hip arthritis
- Neck stiffness and headaches
- Plantar fasciitis or foot pain
- Post-surgical rehab (e.g. joint replacement recovery)
- General deconditioning or balance concerns
Whether your pain has crept up gradually over the years or started after a specific injury, there are almost always steps we can take to help you feel better and move with greater ease.
You’re never “too old” to get stronger
One of the things we often hear is, “But I’m not young anymore – can I really improve?”
Absolutely. In fact, resistance training, targeted rehab and regular movement become more important as we age, not less. Your muscles, joints and nervous system still respond to the right input, and often more quickly than you’d expect.
We’ve seen people in their 60s, 70s, even 80s make remarkable progress when they’ve been given a plan that makes sense for them.
The key is to start where you are and build gradually. That’s what we’re here for.
You don’t have to put up with pain
If pain has become part of your daily life, it’s easy to believe there’s nothing that can be done. But there often is.
Physiotherapy can help you:
- Understand the root cause of your pain
- Restore strength, mobility and confidence
- Reduce or even end long-standing discomfort
- Stay independent and active as you age
So, if you’ve found yourself thinking, “Do I just have to tolerate this?”, please know that you don’t.
Let’s talk about what’s going on, explore what’s possible, and help you take that first step towards feeling more like yourself again.
To book an assessment or speak to a member of our team: