HOW TO MANAGE ACHES AND PAINS

AGING CAN BE A PAIN IN THE NECK— AND BACK AND KNEES. HERE’S WHAT YOU NEED TO KNOW TO BE AT YOUR BEST.

While aches are often perceived as a natural part of growing old, chronic pain is not inevitable. Natalie Manley, M.D., a professor at the Internal Medicine Division of Geriatrics at the University of Nebraska, says the best way to feel younger is to focus on your entire body. “It’s a matter of taking good care of the whole person. Be physically active, be socially active, be mentally active, maintain a healthy weight.” Here are some common age-related pains and tips on how to manage them. —Megan O’Neill Melle

WEAR AND TEAR ARTHRITIS

Also known as osteoarthritis, the degeneration of those joints you’re using daily (knees, hips, shoulders) can start in your late 40s. Weakening muscles and weight gain exacerbate symptoms to create a cascading effect, something Manley sees often in geriatrics. (According to the Arthritis Foundation, being just 10 pounds overweight puts an extra 15 to 50 pounds of pressure on your knees.) Focus on: Any combination of good-on-yourjoints cardio (like water aerobics or biking), strength training and stretching.

The best kind of exercise, Manley says, is anything you enjoy doing daily.

LOWER BACK PAIN

Back injuries, bad posture, sitting for long periods and a lack of exercise can all cause one of the most common types of chronic pain in aging adults. Focus on: Exercises that will help strengthen your core muscles, which support your spine.

FATIGUE

Everyone feels tired, but chronic fatigue is not a side effect of aging. If you feel tired for weeks at a time, there may be an underlying cause, such as diabetes, heart disease, rheumatoid arthritis, thyroid issues, cancer and sleep apnea. Focus on: Lifestyle changes. Talk to your doctor about how balancing your diet, engaging in social activities, ensuring adequate sleep, reducing alcohol and more might help combat fatigue, or whether something more serious is happening.

JOINT STIFFNESS

Worn joints, muscle tightness or arthritis-related inflammation can create stiffness, which is a common complaint. And while it typically goes away after 15 or so minutes, Manley uses the one-hour mark as a red flag: If your joint stiffness lasts longer than one hour, talk to your doctor as it might be a rheumatological or inflammatory issue. You can’t reverse joint damage, but you can get relief when it occurs. Focus on: Exercises that improve your range of motion and increase flexibility, such as shoulder rolls, side bends and hip swings (while standing using a chair for support, slowly swing your leg back and forth).

TIP CHECK YOUR PRESCRIPTIONS

As you age, body changes can affect the way medicines are absorbed and used, creating unwanted side effects or interactions. “You might have needed a medication five, 10 or 20 years ago, but no longer need it,” Manley says. So always ask your provider if medications can be consolidated or removed.