Managing Pain Naturally: How to Relieve Common Aches as We Age
As we move past 40, it’s common to experience more frequent aches and pains. Whether it’s stiff joints, back pain, headaches, or general muscle discomfort, our bodies naturally change as we age. These discomforts aren’t just inconvenient—they can impact our energy, mobility, and overall quality of life.
The good news? There are many natural ways to relieve and manage pain, from yoga and breathwork to massage therapy, red light therapy, and dietary changes. Let’s explore why these pains occur and how to support our bodies for long-term relief.
Why Do We Experience More Pain After 40?
As we age, several physiological changes contribute to pain and discomfort:
Decreased Collagen Production → Leads to weaker joints and stiffer tendons
Muscle Loss (Sarcopenia) → Causes weaker muscles, increasing strain on joints
Reduced Joint Lubrication → Leads to arthritis and joint stiffness
Postural Changes → Prolonged sitting or poor posture can create back and neck pain
Inflammation Build-Up → Chronic inflammation can result in aches, fatigue, and sluggishness
Rather than resigning ourselves to daily aches, we can use proactive self-care methods to relieve pain and maintain mobility.
Common Pains & How to Alleviate Them
1. Lower Back Pain
Why It Can Happen:
Weak core muscles
Tight hip flexors and hamstrings
Poor posture from prolonged sitting
How to Help:
Yoga Poses: Cat-Cow, Child’s Pose, Supine Twist
Breathwork: Diaphragmatic breathing to release tension
Massage Therapy: Focus on lower back, glutes, and hip flexors
Red Light Therapy: Reduces inflammation and muscle stiffness
Nutrition: Increase magnesium (almonds, spinach, bananas) to relax muscles
2. Neck & Shoulder Pain
Why It Can Happen:
Tech neck (hunched posture from screens)
Tension build-up from stress
Weak upper back muscles
How to Help:
Yoga Poses: Shoulder Rolls, Eagle Arms, Thread the Needle
Breathwork: Slow nasal breathing to release neck tension
Massage Therapy: Self-massage with an AcuPoint ball on tight spots
Red Light Therapy: Targets tight muscles and improves circulation
Nutrition: Anti-inflammatory foods like turmeric and ginger
3. Joint Pain & Stiffness (Arthritis & Mobility Issues)
Why It Can Happen:
Cartilage breakdown → Increased friction in joints
Inflammation in the body
Lack of movement leads to stiffness
How to Help:
Yoga Poses: Gentle Yin Yoga, Butterfly Pose, Pigeon Pose
Breathwork: Alternate Nostril Breathing to reduce stress-related inflammation
Massage Therapy: Stimulates circulation and reduces swelling
Red Light Therapy: Helps with joint repair and collagen production
Nutrition:
Omega-3-rich foods (salmon, flaxseeds) to reduce inflammation
Collagen supplements for joint support
4. Headaches & Migraines
Why It Can Happen:
Tension from stress
Dehydration or poor circulation
Hormonal changes
How to Help:
Yoga Poses: Legs-Up-The-Wall, Forward Fold, Seated Neck Stretch
Breathwork: Box Breathing (inhale for 4, hold for 4, exhale for 4, hold for 4)
Massage Therapy: Focus on temples, jaw, and neck
Red Light Therapy: Stimulates blood flow to the head
Nutrition: Hydration is key! Increase water intake + electrolytes
5. Hip Pain & Tightness
Why It Can Happen:
Prolonged sitting tightens hip flexors
Weak glutes and core muscles
Aging reduces joint fluid
How to Help:
Yoga Poses: Low Lunge, Butterfly Pose, Figure-Four Stretch
Breathwork: Deep belly breathing to release hip tension
Massage Therapy: Focus on hip flexors and glutes
Red Light Therapy: Helps with deep muscle pain
Nutrition: Foods rich in Vitamin D (mushrooms, eggs) for bone strength
Other Natural Remedies for Pain Relief
Epsom Salt Baths → Magnesium relaxes tense muscles
Essential Oils (Lavender & Peppermint) → Soothes headaches & stress
Anti-Inflammatory Diet → Reduce processed foods, increase whole foods
Sunlight & Vitamin D → Reduces chronic pain & mood imbalances
Better Sleep Hygiene → Poor sleep can worsen pain perception
When to Seek Professional Help
While natural remedies can be incredibly effective, if pain persists for more than a few weeks, it may be worth seeking professional advice. A chiropractor or osteopath can help address misalignments and movement restrictions, while a doctor can rule out any underlying conditions that need medical attention.
Pain doesn’t have to be a lifelong struggle—by tuning into your body and adopting simple, consistent self-care practices, you can stay mobile, pain-free, and energised for years to come.
Namaste, Angela at Sussex Yoga
