Aging is an inevitable yet mysterious process. Everybody ages differently, experiencing normal aches and pains, even when in the best of health. To understand the normal aches and pains of aging, it’s a good idea to understand the factors that influence aging.

• Genetics: Our genetic makeup determines who we are from birth and how our health plays out over a lifetime.
• Lifestyle: Unlike genetics which can’t be altered, a lifestyle can be changed. Diet, physical activity, alcohol consumption, and mental and emotional well-being all influence aging.
• Environment: Everything from sun exposure to toxins can be harmful. Smoking, drug use, and work can cause premature aging.

Aches and pains are a natural part of the aging process, but they can also result from a variety of causes. While this list isn’t complete, it provides an overview of the most common physical changes that cause aches and pains.

• Cartilage wear and tear
• Muscle loss
• Bone density loss
• Spinal changes
• Degenerative changes of the joints
• Increased inflammation
• Reduced blood flow and circulation
• Injuries
• Poor posture and spinal misalignment

Bodies age over time as changes take place at the cellular and molecular level, affecting the major organs, skin, and systems of the body. If you live long enough, the breakdown occurs at different ages, beginning as young as your 20s. This is a normal process even for a healthy person. As you get older, you might find yourself questioning more often, is it normal to have aches and pains at 60?

Stanford Medicine conducted a study focused on biological aging, or how a body changes at certain ages. Studying thousands of molecules in people from 25 to 75 years old, they discovered an interesting fact. Molecules changed the most for people in their mid-40s and in their early to mid-60s. What does that mean for aches and pains? While we age chronologically every year, our bodies also decline biologically—leading to periods of time when disease or other health challenges happen. In this case, the study found these decades are when change happens most.¹

No matter the exact age, a group of common conditions account for the normal aches and pains of aging. It’s helpful to be aware of these general conditions and diseases, as well as your age.

• Osteoarthritis
• Back and neck pain
• Knee and shoulder pain
• Hip pain
• Stiff muscles
• Arthritis

Staying active at all ages is key to keeping your body in good shape. Most exercise can help improve flexibility, strength, stiffness, circulation, and weight. Choose what interests you and feels more like a hobby than work. Walking, biking, yoga, swimming, and group classes can all be pursued as often as you prefer, and alone or with friends. Find activities like tai chi that strengthen muscles and improve balance.

Extra weight is hard on your joints, knees, hips, and spine. One study reveals that losing 10 to 20% of body weight can improve pain, especially on the weight-bearing joints like the knees and hips. Losing 10 to 20% of your starting body weight can improve pain, function, and quality of life.

An easy, free therapy that can be highly effective for aches and pains is the use of heat and cold therapies. Each has unique benefits:

• Heat: Warm compresses, hot baths, and heating pads can provide comfort and reduce pain. Heat increases blood flow while easing sore muscles.
• Cold: Cold, like an ice pack or compress, reduces inflammation.
• Alternating hot and cold therapies is also an option for easing pain.

Talk with your primary care physician before attempting temperature therapy and discuss which is best for you. 

Whether you’re recovering from a procedure or live with a painful chronic condition, physical therapy can offer many benefits beyond just exercising on your own. Trained professionals are physical therapists who can teach new exercises or techniques to strengthen muscles and retrain the way you move.

Massage is another valuable practice that is accessible and therapeutic. Deep tissue massages, sports massages, and other types of massage target problem areas and can relieve tight muscles and stiffness, allowing for better movement. Talk with your primary care physician if you think you may benefit from physical therapy or if they recommend a massage. 

For occasional aches and pains, over-the-counter medications containing acetaminophen or nonsteroidal anti-inflammatory drugs are generally effective. Common drug names are Tylenol, Aleve, and Advil. As with any medication, be sure to talk to your healthcare provider or primary care physician before taking it regularly, especially if you have any chronic health conditions requiring prescription medications.

Pain, chronic or episodic, affects mental and emotional health. It’s hard for anyone of any age to live in pain. The mind is as strong, if not stronger at times, than the body. Meditation, mindfulness, and deep breathing can encourage a calm state and healing. Explore quiet practices like yoga and reach out to professionals who can guide you.

When not feeling well, it’s hard to figure out if the symptoms are just part of aging or signal something more serious is happening. Unlike a true, evident emergency with clear pain or injury, this gray middle ground of “not feeling well” prompts more questions. Is this a new symptom? Should I see a doctor? Should I wait? ²

When faced with a true emergency, you know 911 is the answer. Here are a few guidelines to help you decide if your symptoms possibly warrant further treatment.

Chest pain or shortness of breath that feels new or sudden could be a sign of a serious heart issue. Pay attention to any sharp pains or feelings of crushing pressure on your chest. Learn more about how to decide whether to visit the ER.

A sleepless night or a stressful day can lead to a natural increase in feeling tired or fatigued. If you find, however, that your energy level is greatly decreased to the point it’s affecting daily work or habits or mood, it may be time to see your primary care physician.

Sudden and consistent headaches that are unusual for you, especially if they cause nausea or dizziness, could indicate a greater problem.

Listening to your body over time is the best way to know if something is changing. Noting patterns and even keeping a journal can help you see if an ache or pain is normal or not for you.

Sources:

1. Massive biomolecular shifts occur in our 40s and 60s, Stanford Medicine researchers find
2. Aging: What's normal, what isn't?
3. Dealing with Common Aches and Pains as We Age with Dr. Donald Ford