Living with chronic pain in your 50s and 60s
If you live with ongoing pain, you are far from alone.
Research suggests that up to half of adults in the UK experience chronic pain, and it is particularly common in midlife and later years.
Many women between 50 and 60 tell us a similar story.
They used to be active, but pain has slowly chipped away at their confidence.
They worry that moving will “wear things out” or make the problem worse, so they move less and less.
Over time, everything feels stiffer, sorer, and more tiring.
At Body Zest in Banstead, we see this every week.
The good news is that movement does not have to be all-or-nothing.
Gentle, well-paced exercise can be one of the most helpful tools for managing long-term pain.
You do not need to be fit, sporty, or pain-free to start.
You just need small steps and a plan that feels realistic for you.
What do we mean by chronic pain?
Chronic pain is pain that lasts for 3 months or more.
Sometimes it starts after an injury or surgery.
Sometimes it creeps in without a clear cause.
By this stage, the pain is not always a sign of ongoing damage.
Instead, the pain system itself can become extra sensitive.
A helpful way to picture it is like a house alarm that has become overprotective.
It used to go off only if someone broke in.
Now it goes off when a leaf blows past the window.
With chronic pain, your nerves, spinal cord, and brain can behave a bit like that alarm.
They can start to send pain signals more easily, even with everyday movements that should be safe.
This does not mean the pain is “in your head” or imagined.
The pain is very real.
It simply means that calming and retraining the system can be just as important as looking at the joints and muscles.
Why rest alone often makes pain worse
When pain drags on, it is natural to rest more.
In the short term, a little rest can be helpful.
But if rest becomes your main strategy, it can create a difficult cycle.
Less movement can lead to:
- Stiffer joints
- Weaker muscles
- Reduced balance and confidence
- Lower mood and poorer sleep
All of these can make pain feel stronger.
You may find that even small tasks, like walking to the shops or standing to cook, start to feel overwhelming.
This can be frustrating and frightening.
Gentle movement is one of the best ways to break this cycle, in a controlled and safe way.
How gentle movement helps a sensitive pain system
National guidelines, including those from NICE, recommend exercise as a core part of chronic pain management.
It is not a quick fix, but over time it can support your body in several ways.
Here are some of the key benefits.
1. Eases stiffness and keeps joints moving
When you move, synovial fluid inside your joints helps to lubricate and nourish the joint surfaces.
Gentle, regular movement can help you feel less “rusty” in the mornings or after sitting.
2. Supports muscles and posture
Muscles act as natural support for your joints.
When they are a little stronger, everyday tasks like walking, climbing stairs, or carrying shopping usually feel easier.
You do not need heavy weights.
Simple bodyweight exercises, done regularly, can be very effective.
3. Calms the nervous system
Movements that feel safe and manageable send reassuring messages to your brain.
Over time, this can help your pain system feel less threatened.
Think of it as slowly teaching that “overprotective alarm” that everyday movement is safe again.
4. Helps mood and sleep
Exercise can support mental health and sleep quality.
Many people with chronic pain also experience low mood, anxiety, or poor sleep, which can all magnify pain.
Gentle activity, especially when it fits naturally into your day, can help you feel more in control and more like yourself again.
“But what if movement makes my pain worse?”
This is one of the most common worries we hear.
It is understandable if you have tried to be active in the past and felt a flare-up afterwards.
The key is how you start, how fast you progress, and how you respond if pain increases.
At Body Zest we often use three guiding ideas.
Start low and go slow
Begin with less than you think you can do, especially if you have not been very active recently.
You can always build up.
For example:
- Instead of a 30-minute walk, start with 5 to 10 minutes
- Try 4 or 5 repetitions of an exercise instead of 15
- Have a rest day between sessions if you need it
Little and often beats “all or nothing”
Short bouts of movement spread through the day are often kinder on a sensitive system than one big effort.
Two or three 5-minute walks may feel better than one 20-minute push.
Use the “traffic light” guide for pain
A simple way to judge your response is to use a traffic light idea:
- Green: Pain is the same or only slightly increased during or after activity, and it settles within 24 hours – usually safe to continue
- Amber: Pain increases more noticeably, or you feel unsure – hold at this level for a while and consider getting advice
- Red: Pain spikes sharply or lasts more than 24 to 48 hours, or you feel unwell – reduce the activity next time and speak to a professional
A mild, short-lived increase in pain as your body adjusts is common.
But you should not feel forced to “push through” strong or worrying pain.
Gentle movement ideas to get you started
You do not need special equipment or a gym membership to begin.
These are simple suggestions you can adapt to your own body.
If you have other health conditions, check with a healthcare professional before making big changes.
Morning loosening routine (5 minutes)
Many people with chronic pain feel stiff first thing.
You can start moving before you even get out of bed or while sitting on a chair.
Try:
- Ankle circles: Gently circle your ankles 10 times each way
- Knee hugs: Lying or sitting, gently bring one knee towards your chest, hold for a few seconds, then change sides
- Shoulder rolls: Sitting, roll your shoulders forwards and backwards 8 to 10 times
Move slowly, breathe steadily, and stay within a comfortable range.
Gentle walking
Walking is one of the simplest and most accessible forms of movement.
Start with a time and distance that feels very manageable on a “typical” day.
For example:
- 5 minutes out, 5 minutes back, at an easy pace
- Around the garden or up and down the hallway if outdoors feels too much at first
You can gradually add a minute or two every few days, as long as your pain response stays in the green or amber range.
Sit-to-stand strength exercise
This exercise can help your thighs, hips, and balance.
- Sit on a stable chair with your feet flat on the floor
- Lean slightly forwards, gently push through your feet, and stand up
- Slowly sit back down with control
Start with 4 to 6 repetitions.
If you feel wobbly, have a table or worktop nearby for support.
Over time, you can build up to 10 to 15 repetitions.
Wall push-ups for upper body support
Wall push-ups can strengthen the arms, chest, and shoulders without going down to the floor.
- Stand facing a wall, arms outstretched, hands flat on the wall
- Step your feet back a little so your body is at a slight angle
- Bend your elbows to bring your chest gently towards the wall, then push away
Aim for 4 to 8 repetitions to start.
Keep your movements slow and your breathing relaxed.
Simple stretch ideas
Gentle stretching can help some people feel more comfortable.
Try holding each stretch for around 15 to 20 seconds without bouncing.
Examples include:
- Calf stretch against a wall
- Gentle chest stretch by placing your forearm on a doorframe
- Seated hamstring stretch by gently straightening one knee with your heel on the floor
If stretching feels too strong or increases your pain, keep the movements smaller and shorter, and focus more on simple mobility and walking.
Adapting movement to different pain areas
Everyone’s pain story is unique.
These are general ideas, not personal prescriptions.
If something does not feel right for your body, it is fine to skip it.
If you have back or hip pain
- Short, frequent walks can be kinder than long walks once a day
- Gentle pelvic tilts lying on your back or sitting can help you explore comfortable movement
- Sit-to-stand exercises can support the muscles around your hips and pelvis
If you have knee pain
- Keep walks short at first and choose flatter routes
- Strengthening the thighs with small sit-to-stand exercises can help support the knees
- Avoid deep squats or kneeling if they cause sharp pain, and work within a gentle range
If you have shoulder or neck pain
- Try shoulder rolls, gentle neck turns, and shoulder blade squeezes while sitting
- Wall push-ups can be easier to tolerate than lifting weights overhead
- Keep your breathing relaxed – many people tense their neck and shoulders without realising
If you are unsure which movements are suitable for your specific condition, a physiotherapist or osteopath can guide you.
Pacing: balancing activity and rest
Pacing is about finding the middle ground between doing too much on good days and very little on bad days.
This “boom and bust” pattern is common with chronic pain.
A few simple pacing tips:
- Break big tasks, like housework or gardening, into smaller chunks
- Use a timer to remind yourself to change position or take micro-breaks
- Spread your movement through the week instead of trying to “catch up” in one day
Keeping a simple activity and pain diary for a week or two can help you spot patterns.
You may notice that small adjustments to timing and pacing make tasks more manageable.
How a physiotherapist or osteopath can support you
Starting or changing exercise when you are in pain can feel daunting.
You do not have to work it all out on your own.
At Body Zest in Banstead, our approach is to combine hands-on treatment with tailored movement and exercise.
This might include:
- Listening to your story and understanding how pain affects your life
- Exploring how your joints, muscles, and movement are working
- Gentle hands-on techniques to help ease stiffness and tension
- A simple, realistic exercise plan that fits your energy levels and confidence
- Regular check-ins to adjust your plan as you progress
The aim is not perfection.
It is steady, sustainable improvement – helping you move better and feel better over time.
Simple next steps you can take this week
If you would like to begin using gentle movement to manage chronic pain, you might:
- Choose one small exercise from this article that feels achievable
- Decide when in your day it makes most sense (for example, after your morning tea)
- Keep a note of how your body feels during and 24 hours after the activity
- Aim to repeat it 3 to 4 times this week, adjusting the amount if needed
If you feel unsure, or your pain is complex, consider booking an assessment with a physiotherapist or osteopath.
Together you can build a plan that feels safe, personalised, and manageable.