When you're in pain, sometimes you need something to relieve the pain fast. Watch this 17-minute video to learn 17 effective pain relief tips that I've learned after 17 years as a physical therapist.
17 Effective Pain Relief Tips for People Over 50
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Back Pain Relief Tips
Tip 1: Forward Bend in Chair
A gentle forward bend while seated can help relieve tension in the lower back.
Tip 2: Side Bend with Reach & Breath
Reach one arm overhead and lean to the opposite side. Breathe deeply as you stretch each side.
Tip 3: Standing Pelvic Tilt
Stand tall. Tilt your pelvis forward and back to loosen your lower back and improve posture.
Hip Pain Relief Tips
Tip 4: Seated Piriformis Stretch (2 versions)
Cross one ankle over the opposite knee. Lean forward slightly while pushing the knee away from you like a figure 4.
Alternatively, gently pull the knee toward your chest.
Tip 5: Hip Flexor Stretch with Glute Squeeze
Kneel on one knee with the other foot forward. Squeeze your glutes to stretch the front of the hip.
Tip 6: Stop Side-to-Side Sway When Walking
Practice standing on one leg keeping your pelvis level to the floor. This helps you become more stabile on one leg.
Eventually progress to doing this while walking, thinking about squeezing your glutes and balancing over your leg as you take each step.
Knee Pain Relief Tips
Tip 7: Lateral Tibial Glide and Rotation Mobilization
Sit in a chair and cross one ankle over the opposite knee. Grip with one hand just above the knee and one hand just below the knee as shown below. Push the thigh away from you while pulling the shin toward you. Make gentle oscillations for 1minute.
This technique can help with either inner knee pain or outer knee pain.
Tip 8: Lateral Tibial Glide Mobilization
This is just the opposite of the previous tip. If that one doesn't work, try this one. Sit with knees bent. Gently push your shin outward and thigh inward at the same time to activate hip and knee muscles. This can help with inner knee pain as well.
Tip 9: Towel Knee Gap Mobilization
Place a rolled towel behind your knee crease. Bend your knee as far as you feel comfortable going. This gaps the knee joint and helps if you have difficulty bending your knee.
Foot Pain Relief Tips
Tip 10: Foot Joint Mobilizations
Use your hands to gently move each toe and the foot joints. This helps improve motion and reduce stiffness.
Tip 11: Trigger Point Release in Calf Muscles
Use your thumbs or a ball to press into tight spots in your calf. Hold for 1-3 minutes or until the knot in your calves start to release.
Tip 12: Morning Foot Pain Relief (Doming the Arch)
Sit with your feet flat. Try to lift your arch without curling your toes to strengthen the small foot muscles.
Neck Pain Relief Tips
Tip 13: Suboccipital Release for Headaches & Neck Pain
Lie back with 2 tennis balls (in a sock) under the base of your skull. Gently nod your head to release tightness.
Tip 14: Targeted Sidebend for One-Sided Neck Pain
Slowly tilt your head to the side. Add light pressure with your hand to stretch the neck more deeply.
Tip 15: Towel-Assisted Neck Rotation
Wrap a towel around your neck. Gently pull to assist your head turning, one side at a time.
Shoulder Pain Relief Tips
Tip 16: Pain-Free Overhead Reach
Slowly lift your arms overhead in a pain-free range. Make sure to lead with your fingers and/or thumb up. Keep your elbows from flaring out to the sides. This will make the movement less painful.
Tip 17: Rotator Cuff Trigger Point Release
Use a massage ball on the back of your shoulder to find and release tight trigger points.
Bonus Tip: Infraspinatus Trigger Point Release
Press a ball against the back of your shoulder blade to release deep muscle tension in the infraspinatus.
Need Help To Relieve Pain After 50?
If you're over 50 and live in the St. Louis area and need help to get both fast and lasting pain relief, we'd be happy to help you.
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Like this post? Here are some other posts you might enjoy:
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Full-Body Dumbbell Workout at Home (Ages 50+)
Senior Strength Training: 7 Essential Exercises for Daily Life