Do you ever wake up feeling like your body is creaky and stiff? Maybe your knees ache when you walk, or your back twinges when you bend over. It can feel like those little aches and pains are just part of getting older—right? But what if they don’t have to be?

It’s true that our bodies change as we age, and sometimes those changes bring discomfort. Aches and pains can make it harder to enjoy your favorite hobbies, spend time with loved ones, or even get a good night’s sleep. But the good news is, you don’t have to just accept the pain. There are simple things you can do to feel better and move more freely.

Our bodies change as we get older, just like anything else that’s been around for a while! That just means your body needs a little extra care and attention at times.

One reason you might feel more aches and pains is because the parts of your body that help you move, like your joints, can start to wear down.¹ Your muscles might also get weaker. Sometimes, old injuries that you thought were healed can start to bother you again.

Even though these changes happen, it doesn’t mean you have to live with constant pain. You should always discuss these changes with your doctor. There are things you can do on your own to help your body feel better and move more easily. Keep reading to learn how to get rid of old age aches and pains.

One of the best things you can do when feeling achy or uncomfortable is to move your body. It might seem like the last thing you want to do when you’re hurting, but gentle exercise can actually help you feel better. Exercise helps make your muscles stronger, which supports your joints. It also helps your blood flow better, which can ease pain and stiffness.

The key for any senior looking to find new forms of movement is to choose exercises that are gentle on your body and joints. Here are a few ideas:

• Walking: Walking is a great way to get moving. Start with a short walk, even just around your house or block. As you feel stronger, you can walk a little farther each day.
• Swimming or water aerobics: Being in the water is easy on your joints. Swimming and water aerobics are fun ways to get exercise without putting too much strain on your body.
• Chair yoga: This type of yoga is one you can do while sitting in a chair. It’s a great way to stretch and strengthen your muscles without having to get down on the floor. You can find chair yoga videos online or look for classes in your area.
• Tai chi: Tai chi is a gentle form of exercise that involves slow, flowing movements. It’s good for your balance and flexibility and can help reduce pain.

When starting a new exercise routine, it’s important to start slowly and listen to your body. Don’t do too much too soon, and if you feel pain, stop! You should also talk to your doctor before starting any new form of physical activity. They can help you choose activities that are safe and appropriate for you.

Heat and cold are your friends when it comes to easing aches and pains! They work in different ways to help you feel better. Heat helps relax your muscles and get blood flowing, while cold helps to reduce swelling and numb pain.²

Heat is the answer if you’re wondering how to combat stiffness in old age. It can help relax muscles and make it easier to move. Heat therapy is particularly helpful if you’re experiencing stiff joints or muscle spasms (when your muscles suddenly tighten up).

Here are some common forms of heat therapy:

• Warm bath: Soaking in a warm bath can help relax your whole body.
• Heating pad: You can buy a heating pad at most drugstores. Just be sure to follow the instructions carefully to prevent skin irritation or burns.
• Warm compress: You can make a warm compress by soaking a towel in warm water and then wringing it out.
• Safety tip: Never use heat on an injury that is swollen or inflamed (red and hot). Heat can make the swelling worse.

Cold is good for new injuries or when you have sharp pain or swelling. It helps to numb the pain and keep swelling down. If you have recently pulled a muscle or are experiencing sharp pains or swelling, cold therapy might be just what you need.

Trying cold therapy at home is easy:

• Ice pack: You can buy an ice pack at most drugstores or grocery stores. You can also wrap ice in a baggie or thin towel.
• Bag of frozen vegetables: No ice pack? No problem! A bag of frozen peas or corn works just as well if you’re in a pinch.
• Safety tip: Don’t apply ice directly to the skin. Always wrap it in a towel to protect your skin from getting too cold.

Did you know that drinking enough water can help ease your aches and pains? Water helps keep your joints lubricated, like oil in a machine. It also helps keep all the tissues in your body healthy. When you don’t drink enough water, it can actually make pain worse.³

It’s a good idea to aim for about eight glasses of water a day. But everyone is different, so you might need a little more or a little less. Your doctor can give you more specific guidelines. You should aim to see your urine a light yellow color. This is a sign of good hydration.

Here are some tips to stay hydrated:

• Carry a water bottle with you: Keep a water bottle handy so you can sip on it throughout the day.
• Drink water throughout the day: Don’t wait until you’re thirsty to drink water. Try to drink a little bit every hour or so.
• Eat fruits and veggies with high water content: Foods like watermelon and cucumbers are full of water and can help you stay hydrated.

It’s important to know the signs of dehydration so you can take action if you’re not getting enough fluids. Some signs of dehydration include:

• Dark urine
• Dizziness
• Headache
• Dry mouth

If you notice any of these signs, drink some water right away! If the symptoms persist, see a doctor. 

Stretching is like giving your muscles a gentle wake-up call. It helps to improve your flexibility and range of motion, which means you can move more easily and comfortably. Stretching can also help prevent stiffness and pain.

Here are a few simple stretches you can try to loosen up your muscles:

• Neck stretches: Gently tilt your head to the side, bringing your ear toward your shoulder. Hold for 20-30 seconds. Repeat on the other side. You can also gently drop your chin to your chest and hold for 20-30 seconds.
• Shoulder rolls: Slowly roll your shoulders forward in a circular motion for 10-15 seconds. Then, roll your shoulders backward in a circular motion for 10-15 seconds.
• Arm circles: Extend your arms out to the sides and make small circles forward for 10-15 seconds. Then, make small circles backward for 10-15 seconds.
• Back stretches: Gently twist your upper body to one side, keeping your hips facing forward. Hold for 20-30 seconds. Repeat on the other side.
• Hamstring stretch: Sit on the edge of a chair and extend one leg straight out in front of you. Lean forward slightly, keeping your back straight. You should feel a stretch in the back of your thigh. Hold for 20-30 seconds. Repeat on the other leg.
• Calf stretch: Stand facing a wall and place your hands on the wall for support. Step one foot back, keeping your heel on the ground. Lean forward until you feel a stretch in your calf. Hold for 20-30 seconds. Repeat on the other side.

And don’t forget these important stretching tips, especially if these movements are new to you:

• Stretch slowly and gently—don’t force it.
• Hold each stretch for 15-30 seconds, so your muscles have time to relax.
• Breathe deeply while stretching to relax your muscles and improve circulation.
• Don’t bounce, as bouncing while stretching can injure your muscles.

Give your body time to rest and recharge by getting enough sleep. When you sleep, your body can repair itself and get ready for the next day. If you don’t get enough sleep, it can make aches and pains feel worse. 

Making your bedroom a relaxing and comfortable place can help you get a better night’s sleep. Here are some tips:

• Make sure your bedroom is dark and quiet.
• Keep your bedroom temperature cool—between 60 and 67 degrees Fahrenheit is ideal.
• Avoid caffeine and alcohol before bed.
• Establish a regular sleep schedule by going to sleep and waking up at the same time each day.
• Try relaxation techniques like deep breathing or mediation before bed.

Here are more things to consider if you want to combat the aches and pains that come with age:

• Diet and nutrition: Eating a healthy diet can help reduce inflammation and pain. Fruits, vegetables, and fatty fish like salmon have nutrients that help your body heal.⁴ It’s also a good idea to limit processed foods, sugary drinks, and red meat, as these can make inflammation worse.
• Assistive devices: There are many tools and devices that can make daily tasks easier and less painful. Things like canes, walkers, and grab bars in the bathroom can help you stay independent and active. Talk to your doctor or occupational therapist about what devices might be helpful for you.
• Support groups: It can be helpful to connect with others who understand what you’re going through. Joining a support group, either in person or online, can give you a chance to share your experiences, learn from others, and feel less alone. Ask your doctor or visit your local senior center to learn about support groups in your area.

Most aches and pains are just a normal part of getting older and can be managed at home with the tips above. But sometimes, pain can be a sign of something more serious.

If you experience any of the following, you should consult your doctor right away:

• Pain that is very severe
• Pain that doesn’t go away after a few weeks
• Pain that is accompanied by other symptoms (such as fever, swelling, numbness, or tingling)
• Pain that makes it hard to do everyday activities

Your doctor can help you figure out what’s causing the pain and recommend the best treatment options.

Aches and pains don’t have to control your life, no matter your age. Remember—getting older doesn’t mean you have to accept feeling uncomfortable all the time. Try incorporating some of these tips into your daily routine and see what kind of impact that has on your overall comfort level.

Be sure to listen to your body and talk to a doctor if you have any concerns. With a few simple changes, you can take control of your pain and live a more active and fulfilling life.

Current content on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• “Why Our Joints Ache After 50,” Adena Health, last accessed April 2, 2025, https://www.adena.org/news/detail/why-our-joints-ache-after-50.
• Emily Lemiska, “The Benefits of Heat and Cold Therapy for Chronic Pain,” U.S. Pain Foundation, last accessed April 2, 2025, https://uspainfoundation.org/news/the-benefits-of-heat-and-cold-therapy-for-chronic-pain.
• “10 Reasons Why Hydration is Important,” National Council on Aging, last accessed April 2, 2025, https://uspainfoundation.org/news/the-benefits-of-heat-and-cold-therapy-for-chronic-pain.
• “6 Food Tips for Pain Relief,” The University of Vermont Health Network, last accessed April 2, 2025, https://www.uvmhealth.org/healthsource/6-food-tips-pain-relief.