Pain management for women over 65 - As we get older, it's common for mobility to decrease and chronic pain to increase. For women in their 70s who are less mobile, managing chronic pain can be especially challenging. The aches and pains that once seemed minor can begin to take a bigger toll over time.
The goal of this article is to provide helpful information on pain management targeted specifically for less mobile senior women. We'll cover lifestyle changes, medications, alternative therapies, assistive devices, and tips for discussing pain with your doctor. The focus is on realistic, practical solutions to make daily life more comfortable even when mobility is limited.
While some amount of pain may be unavoidable as we age, the right pain management plan can help reduce unnecessary suffering and improve quality of life. With the strategies discussed here, less mobile older women can find relief, protect their independence, and continue to find joy in their golden years.
Common Pain Points for Less Mobile Senior Women
As we age, it's normal for our bodies to develop more aches and pains. For less mobile women in their 70s, some of the most common sources of pain include:
- Knee and back pain from arthritis - Osteoarthritis is very prevalent in older adults and causes stiff, achy joints. The knees and back are frequent problem spots, making everyday activities like standing, walking, and bending painful.
- Muscle aches from lack of activity - When mobility is limited, muscles tend to weaken and atrophy. This can lead to generalized muscle aches and soreness, especially after minimal exertion.
- Joint pain from previous injuries - Prior injuries to the knees, hips, back, or ankles can flare up decades later, causing chronic pain. Old fractures, sprains, and tears can lead to abnormal joint function.
Less mobile seniors tend to experience amplified pain, as weak muscles and reduced conditioning put more strain on damaged joints. Simple activities like grocery shopping or light housework become daunting. Managing pain is crucial for maintaining independence and quality of life.
Lifestyle Changes to Reduce Pain
Regular exercise is important for overall health and can help reduce pain levels. Low-impact activities like water aerobics or chair yoga are gentle on the joints while building strength and flexibility. Start slowly and focus on proper form. Even just 5-10 minutes per day can make a difference over time.
Pay attention to posture and body mechanics throughout the day. Slouching puts strain on the back and neck. Standing up tall and keeping the shoulders back helps take pressure off. Use assistive devices like canes or walkers to avoid hunching over.
Sleep position also impacts pain. Placing pillows strategically can take pressure off sore spots and keep the body aligned. Try sleeping on the side in a foetal position with a pillow between the knees. Or place a pillow under the knees when sleeping on the back. A body pillow provides cushioning support.
Making small adjustments to exercise, posture, and sleep can significantly reduce daily aches and pains. Work on developing healthy habits that are sustainable long-term. Relief may take some time as the body adjusts. But being proactive with lifestyle changes promotes overall wellbeing.
Over-the-Counter Medications
Over-the-counter (OTC) medications can be very helpful for managing different types of pain. Here are some of the most common OTC options: Always consult with the pharmacist and with your doctor before taking medication.
Acetaminophen (Tylenol): This is often a good first choice for general aches and pains. Acetaminophen helps relieve pain but doesn't reduce inflammation. Be careful not to exceed the recommended dosage.
Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs like ibuprofen (Advil, Motrin) and naproxen (Aleve) can relieve mild to moderate pain from inflammation, arthritis, strains, sprains, and headaches. They may cause stomach upset or bleeding problems at high doses.
Aspirin: While also an NSAID, low-dose aspirin is commonly used long-term to reduce the risk of heart attack and stroke. It's usually well tolerated but can also cause stomach irritation. Avoid routine use of aspirin if you have bleeding disorders.
Topical analgesics: Applying creams, gels, sprays, or patches with ingredients like menthol, camphor, lidocaine, diclofenac, or capsaicin directly to painful areas can provide relief for arthritis, backache, sore muscles, and joints. This allows treatment to be localized without systemic effects. Popular brands include Voltaren gel, Bengay, Asper creme, Salonpas, and Icy Hot. Start with low concentrations and monitor skin closely for reactions.
OTC medication can complement other treatments, but be sure to consult your doctor before taking anything new. Carefully follow dosing instructions and watch for side effects and interactions. Proper pain relief will help you stay active and independent.
Prescription Medications
Prescription medications play an important role in pain management for many older adults. However, they do carry risks and should be used cautiously under medical supervision.
For severe acute pain, doctors may prescribe short-term use of opioids like hydrocodone or oxycodone. These can provide relief but also have risks like addiction, overdose, and side effects. Proper dosing and oversight is essential.
For chronic nerve pain, medications like gabapentin (Neurontin) are sometimes prescribed. Gabapentin can help calm irritated nerves and reduce sensations of burning, tingling, or shooting pain. It may cause side effects like drowsiness, dizziness, or swelling.
Other options include prescription anti-inflammatories like celecoxib (Celebrex), topical creams containing capsaicin, lidocaine patches, and certain antidepressants or antiseizure meds that also impact pain signals.
It's important to educate yourself about any prescription pain medications, follow dosage instructions carefully, and monitor for side effects. Always consult your doctor if your pain worsens or your medication doesn't seem to be working. Don't increase your dosage or frequency without medical approval. With proper precautions, prescription medications can be invaluable in managing pain.
Alternative Therapies
Alternative therapies like acupuncture, massage, and heat/cold therapy can provide relief for chronic pain. These methods take a more holistic approach and are generally low risk, though you'll still want to consult your doctor first.
Acupuncture
Acupuncture involves inserting very thin needles into specific points on the body. This is thought to stimulate the central nervous system to release natural painkillers like endorphins and serotonin. While the scientific mechanism is not fully understood, many studies show acupuncture can effectively reduce chronic pain. It's important to find an experienced, licensed acupuncturist to perform the treatments.
Massage
Massage therapy applies pressure and manipulates the muscles and soft tissues of the body. This can increase blood flow, relax tense areas, and soothe nerve pain. Massage is especially helpful for back, neck, shoulder, and knee pain. Work with a licensed massage therapist to determine the right amount of pressure and technique for your needs.
Heat and Cold Therapy
Applying hot or cold packs can temporarily relieve pain and inflammation. Heat therapy boosts blood flow and relaxes tight muscles. It's best for chronic pain like arthritis or backache. Cold therapy numbs nerve endings and constricts blood vessels to reduce swelling. It's ideal for sudden pain from injuries or overuse. Use care when applying heat or ice directly to the skin, especially if you have circulation issues or numbness.
Alternative therapies like acupuncture, massage, and heat/cold packs offer safe, drug-free options to manage chronic pain. They can be used alone or combined with other treatments. Discuss trying these methods with your doctor to see if they may help provide relief.
Assistive Devices
As we age, it's common to experience more pain and mobility challenges. Using assistive devices can provide extra stability and support, allowing you to stay active while reducing strain on your body. Here are some options to consider:
- Canes redistribute weight from your legs and can take pressure off your back and knees. They are ideal for mild balance issues or joint pain. Quad canes provide a wider base of support compared to single-point canes.
- Walkers offer a stable frame to hold onto, with some models having built-in seats. They provide more support than canes, helping take weight off your legs. Look for walkers with glide brakes for easier stopping.
- Wheelchairs provide optimal mobility support if walking distances are very painful or challenging. Lightweight transport chairs are good for sporadic use, while full-featured wheelchairs can be customized for all-day comfort.
Braces and Shoe Inserts
- Back braces support the spine during movement, improving posture and reminding you to avoid poor positions that strain the back. They can provide quick relief from soreness. Lightweight elastic braces work for mild pain, while rigid braces offer maximum support.
- Shoe inserts, called orthotics, help stabilize and align the feet to promote proper spine, hip, and knee alignment when standing or walking. Custom-made orthotics provide targeted support, while drugstore varieties can also offer pain relief for common foot issues like plantar fasciitis.
Consult your doctor to find the right assistive devices to improve your mobility, while reducing unnecessary strain and discomfort. With some additional support, you can continue to move comfortably.
As we get older, it's common to experience some aches and pains. However, unmanaged pain that interferes with your daily activities is a sign it's time to see a doctor. Here are some symptoms that indicate you should schedule an appointment:
• Worsening joint pain that causes difficulty with walking, climbing stairs, or holding objects
• New pain that comes on suddenly, especially after an injury or fall
• Shooting or radiating pain, tingling, numbness, or weakness that could signal nerve damage
• Swelling, redness, warmth, or tenderness that could indicate an infection or inflammation
• Headaches that are increasing in frequency or severity
• Back pain that does not improve with rest
• Pain that wakes you up at night or prevents you from sleeping
• Pain that does not get better with over-the-counter medications
Don't downplay or minimize your pain. Even if it seems like something you should be able to handle or is just part of getting older, significant, or worsening pain can be a sign of a new injury, health condition, or progression of an existing issue. It's important to get an accurate diagnosis and appropriate treatment plan. Describe your symptoms in detail to your doctor and work together to find solutions that provide adequate relief so you can maintain an active, engaged lifestyle. With the right treatment plan, you don't have to simply accept living with chronic pain.
Tips for Discussing Pain with Your Doctor
When meeting with your doctor to discuss chronic pain, being prepared with the right information can help lead to an effective treatment plan. Here are some tips to make the most out of your appointment:
- Keep a pain journal. Track your symptoms day-to-day, noting the times of day pain is worst, pain levels on a scale of 1-10, and potential triggers like activities that make it worse. Bring your journal to your appointment to help identify patterns and provide your doctor with helpful data.
- Be open about OTC medication use. Don't hesitate to tell your doctor about any over-the-counter medications, herbs, or supplements you take to manage pain. This helps avoid adverse interactions with any prescriptions. Inform them of the dosages and frequency as well so they can take that into account.
- Describe how pain impacts your life. Explain how the pain prevents you from engaging in certain activities or enhances other conditions you have. For example, note if pain makes it hard to cook, sleep, exercise, or increases isolation.
- Ask questions. If your doctor suggests a new medication or treatment, don't be afraid to ask questions. Make sure you understand potential side effects, costs, time frames for improvement, and any alternatives available. Being informed will help you feel confident about the treatment plan.
- Bring a friend or loved one. Having someone join you at the appointment allows them to ask questions you may not think of. Plus, they can help remind you later of what the doctor said.
- Request written summaries. Ask your doctor if they can provide written cliff notes summarizing your diagnosis, treatment plan, medication instructions, referrals for specialists, and follow-up steps. This helps ensure nothing gets lost in translation after your visit.
Being proactive and communicating openly with your doctor makes it more likely you'll find an effective pain management solution together. Don't be discouraged if the process requires some trial and error before finding the right approach.
Managing pain can greatly improve your quality of life as you age. While some amount of achiness is normal, you don't have to resign yourself to constant discomfort. There are many options to try, from simple lifestyle changes, over-the-counter medications, prescription drugs, and alternative therapies. Finding the right pain management strategy takes some experimentation, patience and being open to new things.
The most important step is to talk to your doctor. Describe how the pain affects your daily activities and quality of life. Together you can explore different approaches and find a tailored regimen based on your health history and preferences. Don't downplay your pain levels or hesitate to keep speaking up if something isn't working well enough. With persistence and good communication with your healthcare providers, most people can find an effective way to reduce pain and stay active in their senior years.