Living with Chronic Pain As A Senior
- John McMillan
- May 5
- 8 min read
Updated: May 17
I want to make it clear from the start that I am not a doctor and nothing in this post should be construed as medical advice. You should see your own doctor and follow their advice. But, this is a subject that is close to my heart. I have suffered from chronic pain for years in several areas from back pain, to knee pain and hip pain. I have had both hips replaced and one knee replaced and the other knee will have to be replaced soon. I have also been diagnosed with multiple back problems including: Spinal Stenosis, degenerative disk, and Spondylolisthesis. Most of us when we reach older age have, at least some chronic pain. This Post is based on my own experience, massive amounts of research that I've done over the years and doctors advice I have received
For seniors, chronic pain can be more than just a nuisance. It can affect your mobility, your sleep, your relationships, and your overall quality of life. But it doesn’t have to take control. With the right approach and a willingness to explore different strategies, chronic pain can be managed effectively, and life can still be joyful, purposeful, and active.
This post offers practical, no-nonsense, non-medical guidance for seniors living with chronic pain. We’ll cover:
What chronic pain is
Common causes in older adults
When to see a doctor
Prevention and lifestyle habits
Medication: OTC vs. opioids
Natural and alternative remedies
Relaxation techniques
Acupuncture and other complementary therapies
When to have surgery and what are the alternatives to surgery.
What is Chronic Pain?
Chronic pain is defined as pain that persists for three months or longer, beyond the normal healing time of an injury or illness. Unlike acute pain, which alerts you to a problem and often resolves with treatment, chronic pain can linger, and sometimes worsen, over time.
For many seniors, chronic pain is a daily battle. According to the CDC, about 30% of adults aged 65 and older report chronic pain, often in the lower back, hips, knees, or joints. The pain can be dull or sharp, constant or intermittent, and it can significantly impact your physical and emotional health.
Common Causes of Chronic Pain in Seniors
Aging brings wear and tear on the body, and several common conditions can lead to chronic pain:
1. Arthritis
The most common source of chronic pain in seniors. Osteoarthritis results from years of joint use, leading to cartilage breakdown, stiffness, and swelling.
2. Neuropathy
Nerve damage, often due to diabetes, shingles, or injuries, can cause burning, tingling, or stabbing pain, usually in the hands or feet.
3. Back and Spine Problems
Degenerative disc disease, spinal stenosis, and herniated discs can cause persistent pain in the lower back and neck.
4. Osteoporosis
Bone thinning makes bones brittle and prone to fractures, especially in the spine and hips—which can cause ongoing pain.
5. Previous Injuries or Surgeries
Even healed injuries can leave lasting pain if muscles, tendons, or nerves were affected.
6. Cancer
While not all pain is cancer-related, certain types (especially bone cancers or metastases) can cause chronic, progressive discomfort.
When Should a Senior See a Doctor for Chronic Pain?
Too many seniors suffer in silence, assuming pain is “just part of getting old.” It’s not.
See a doctor if:
Pain lasts longer than 3 months
Pain interferes with daily activities, sleep, or mood
The intensity of pain is increasing
Pain is accompanied by weight loss, fever, or fatigue
You experience numbness, weakness, or difficulty walking
Early intervention can prevent further decline, and your doctor can help determine the cause, and the most effective treatment path.
Prevention and Healthy Lifestyle Habits
RELATED POSTS: Healthy Aging Made Simple. An Action Plan
While not all chronic pain is preventable, there’s a lot you can do to reduce your risk or minimize its severity:
1. Stay Active
Low-impact exercises like walking, swimming, or tai chi keep joints lubricated, muscles strong, and weight in check. Movement is medicine.
2. Maintain a Healthy Weight
Excess weight puts pressure on joints and increases inflammation in the body. Even modest weight loss can reduce pain.
3. Eat Anti-Inflammatory Foods
A diet rich in fruits, vegetables, whole grains, lean protein, and omega-3s (found in fish, nuts, and flaxseed) helps fight inflammation.
4. Get Enough Sleep
Poor sleep can worsen pain. Good sleep hygiene, including a consistent bedtime, dark room, and relaxation before bed, can improve both sleep and pain.
5. Avoid Smoking and Excess Alcohol
These habits reduce blood flow and increase inflammation, making chronic pain worse and healing slower.
Medications: OTC vs. Opioids
Medications are often a first-line response to chronic pain, but they come with trade-offs, especially for seniors.
Over-the-Counter (OTC) Options
1. Acetaminophen (Tylenol):
Often the safest first choice for seniors.
Effective for mild to moderate pain.
Less harsh on the stomach than NSAIDs.
2. NSAIDs (Ibuprofen, Naproxen):
Reduce inflammation and help with joint pain.
Long-term use can harm kidneys, raise blood pressure, and cause stomach bleeding.
Always take OTC medications under your doctor’s supervision.
Prescription Opioids
Names include: Oxycodone, Hydrocodone, Morphine.
While effective for severe pain, especially from cancer or after surgery, opioids carry serious risks:
Tolerance (you need more to get the same relief)
Dependence and addiction
Falls due to dizziness or sedation
Constipation, confusion, and breathing issues
Use only as a last resort, and only under strict medical supervision. Many seniors find their pain can be managed without them. I have talked with and counseled too may people who have become addicted to this crap. It's too easy. These are something you don't want to risk taking.
Natural and Alternative Remedies
Many seniors want to avoid long-term medications. Fortunately, several natural and alternative treatments can help manage chronic pain.
1. Heat and Cold Therapy
Heat relaxes muscles and improves circulation.
Cold reduces inflammation and numbs sharp pain.
Use heating pads or ice packs, but never directly on the skin.
2. Topical Creams
Products with menthol, capsaicin, or salicylates (like Bengay or Voltaren gel) can ease localized pain.
3. Supplements
Turmeric: Contains curcumin, a powerful anti-inflammatory.
Glucosamine and Chondroitin: May help with joint pain.
Omega-3s: Help reduce inflammation.
Always check with your doctor before starting supplements. they can interact with medications.
Relaxation Techniques and Mind-Body Approaches
Chronic pain isn’t just physical, it affects your mind and emotions. Techniques that calm the nervous system can significantly reduce the perception of pain.
1. Deep Breathing
Simple but powerful. Try inhaling slowly for 4 seconds, holding for 4, exhaling for 4. Repeat for a few minutes.
2. Progressive Muscle Relaxation
Tense and release each muscle group, starting from your toes to your head. It eases muscle tension and promotes calm.
3. Guided Imagery
Picture yourself in a peaceful place. Imagine the sounds, smells, and sights. It helps distract the mind from pain.
4. Meditation and Mindfulness
Regular mindfulness practice can help you “observe” pain rather than react to it, reducing its intensity.
Apps like Headspace, Insight Timer, or Calm can guide you.
Acupuncture and Other Complementary Therapies
1. Acupuncture
An ancient Chinese technique using fine needles at specific body points. Research shows it can relieve osteoarthritis, back pain, and fibromyalgia.
It’s generally safe when performed by a licensed practitioner and is often covered by Medicare under certain conditions.
2. Chiropractic Care
Helps with spinal alignment, especially for back or neck pain. Not suitable for everyone, especially those with osteoporosis or arthritis of the spine.
3. Massage Therapy
Improves circulation, reduces muscle tension, and promotes relaxation. Ask for therapists trained to work with seniors.
4. Physical Therapy
A targeted plan of stretching, strengthening, and movement tailored to your needs. Many seniors experience lasting relief through physical therapy.
Building a Personal Pain Management Plan
Every person’s pain is different, and what works for one person might not work for another. A good pain management plan is:
Personalized: Based on your specific condition and lifestyle
Multifaceted: Includes physical, emotional, and social components
Reviewed regularly: Pain levels and effectiveness of treatments should be monitored
Ask your doctor to help you design a holistic plan that may include:
Safe medications
Regular movement
Dietary changes
Physical therapy
Mental health support
Complementary therapies
You Are Not Alone: The Emotional Side of Chronic Pain
Living with chronic pain can lead to isolation, depression, and anxiety—but connection is a powerful medicine.
Talk to someone. Whether a family member, friend, therapist, or support group, sharing your struggles reduces the burden.
Stay engaged. Do something enjoyable every day, even if it’s small.
Celebrate victories. A short walk, a good night's sleep, or a day with less pain are worth honoring.
When to Seek Surgery—and What Alternatives to Consider
Surgery is a big decision, especially for seniors. It can be life-changing when successful, but it also carries greater risks as we age: slower healing, complications from anesthesia, and longer recovery times.
So, when is it time to consider surgery?
Signs You May Need to Consider Surgery
You and your doctor might start discussing surgical options if:
Pain persists despite months of conservative treatment (physical therapy, medication, lifestyle changes)
Mobility is severely limited, affecting basic tasks like walking, dressing, or bathing
You’ve lost significant strength or function, particularly in the back, hips, knees, or shoulders
Nerve compression symptoms (like numbness or tingling) are worsening
Imaging (X-rays, MRIs) confirms structural damage, such as bone-on-bone arthritis or a severely herniated disc
Quality of life is deteriorating, and you're withdrawing from activities you once enjoyed
Common surgeries for chronic pain in seniors include:
Joint replacements (knee, hip, shoulder)
Spinal surgeries (decompression, fusion, discectomy)
Nerve decompression surgeries
Arthroscopic procedures to clean up damaged tissue
Talk to your doctor about the risks vs. benefits, especially if you have other health conditions like heart disease, diabetes, or osteoporosis.
Alternatives to Surgery
Before going under the knife, it’s often worth trying these non-surgical options, some of which can delay or even eliminate the need for surgery:
1. Physical Therapy
A structured plan can strengthen muscles, improve joint function, and relieve pressure on painful areas. It’s often more effective than medications alone.
2. Steroid Injections
Cortisone shots into joints or the spine can reduce inflammation and provide temporary relief for weeks or months. These are useful for arthritis, bursitis, or nerve root pain.
3. Viscosupplementation
For knee arthritis, this involves injecting a lubricating fluid (like hyaluronic acid) to improve mobility and reduce pain. It's less commonly used but helpful for some.
4. Nerve Blocks and Ablation
If pain is nerve-related, doctors can inject anesthetics to block signals, or use radiofrequency ablation to “burn” certain nerve endings and stop pain transmission.
5. Regenerative Therapies (Still Emerging)
Platelet-Rich Plasma (PRP): Uses your own blood components to promote healing.
Stem Cell Injections: Experimental but growing in popularity for joint and back pain. Note: These therapies are often not covered by insurance and should be discussed carefully with your doctor.
6. Assistive Devices
Canes, walkers, orthopedic shoes, and braces can reduce strain on painful areas, allowing you to move more freely and safely.
7. Pain Rehabilitation Programs
Multidisciplinary programs, often in hospitals or specialty clinics, combine physical therapy, psychology, nutrition, and medication management for a comprehensive, non-surgical approach.
The Bottom Line on Surgery
Surgery isn’t a failure, it’s just one of many tools. But it's a last resort, not a first step. For many seniors, combining physical therapy, weight loss, medications, and alternative therapies may offer all the relief needed, without the scalpel.
Final Thoughts: You’re Still in Charge
RELATED ARTICLES: NIH Pain Management in the Geriatric Population,
Chronic pain may be part of your life—but it doesn’t have to define it. With the right mix of medical treatment, alternative therapies, and daily habits, you can regain control and continue to live a life of meaning, connection, and joy.
Pain is real, but so is hope.
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