Chronic Pain Self-Management: An Evidence-Based Approach for Older Adults
Chronic pain is a nagging ache that stays long after the usual healing time. It can result from old injuries, arthritis, nerve damage, or a fracture. It even sometimes appears without an obvious cause.
Studies show that nearly half of people over 65 live with some form of persistent pain. This can limit mobility, make everyday tasks feel overwhelming, and slowly chip away at freedom and quality of life. In some cases, the problem is so widespread it’s classified as chronic pain syndrome, which requires careful, ongoing treatment.
However, living with chronic pain doesn’t have to mean living at its mercy. While medications and clinical therapies have their place, lasting relief often comes from the small, consistent steps people take on their own.
As Dr. Christy Chen, The Good Feet Store Ambassador, puts it.
Chronic pain may be common in later years, but it should never be accepted as ‘just part of getting older’ when relief is actually possible and within your reach.
If you have been carrying chronic discomfort for years, this guide walks you through some practical, evidence-based strategies to get rid of it.
Why Self-Care is Important for Pain Management?
Chronic pain is often treated with medication and medical care, but the everyday choices you make can also help manage it.
Simple steps like gentle movement, healthy sleep routines, and mindful relaxation do more than ease discomfort in the moment. They help you with mobility, reduce stress on joints, and improve overall well-being. By taking an active role, patients often find they rely less on medications, stay independent for longer, and feel more in control of their health.
Evidence-Based Self-Care Strategies for Pain Relief
Living with daily pain can feel overwhelming in older age, but some practical strategies can help you stay active and improve your quality of life.
Movement and Gentle Exercise
Staying active may feel unlikely when every step causes pain, but gentle movement is one of the most effective ways to manage chronic pain. Low-impact activities like walking, tai chi, or aquatic therapy help strengthen muscles, improve joint flexibility, and support balance, all of which can reduce discomfort over time.
Low impact exercises are like small, careful steps that can lead to big gains in comfort and mobility,” says Dr. Christy Chen, The Good Feet Store Ambassador.
Research shows that older adults who do regular low-impact exercise can experience a reduction in pain and move more easily. Even short, consistent sessions (just 10–15 minutes a day) can make a noticeable difference.
For those dealing with back pain specifically, focusing on posture and targeted strengthening exercises is especially helpful.
Mind-Body Practices
Chronic pain doesn’t just strain your body; it can weigh heavily on your mind, affecting your mood, focus, and even sleep. However, some practical techniques help shift how the brain perceives pain, making it feel less overwhelming. These include:
● Relaxation
● Exercises
● Mindfulness meditation
● Cognitive-behavioral therapy (CBT)
These practices teach older adults to manage stress, break cycles of tension, and regain control over their bodies.
Research found that mindfulness-based pain management helped people with chronic pain feel more in control, use fewer painkillers, and improve their mental health. Even a few minutes of focused breathing or guided meditation each day can help reduce discomfort and boost your mood.
Lifestyle Adjustments and Home Modifications
When it comes to chronic pain, sometimes small shifts can have a huge impact. The little things you do at home, including how you sit, what you eat, and how you rest, can either ease the burden or add to it. So, how do you set up daily life to work with you, not against you? Here is the answer:
Ergonomics and Home Safety
Have you ever felt more pain because of a hard chair or stiff cushion? Making small changes in your environment like adjusting your chair height, using supportive pillows, or adding grab bars in the bathroom can ease pressure on sore joints. These simple shifts don’t just reduce pain but also help you move around comfortably with more confidence.
Nutrition and Hydration
The foods you choose every day can also impact how your body feels and manages pain. Preparing your plate with colorful fruits, vegetables, and omega-3-rich options can help ease inflammation and support your overall health.
A plate full of colorful fruits and vegetables doesn’t just look good but quietly helps calm inflammation and ease chronic pain.”—Dr. Christy Chen, The Good Feet Store Ambassador.
Staying hydrated is just as important. Water helps keep your joints lubricated, making movement smoother and reducing stiffness. Proper hydration also supports circulation, aids digestion, and helps your muscles recover after activity.
Even mild dehydration can make joints feel tighter and fatigue more noticeable, so sipping water throughout the day can play a surprisingly significant role in managing pain and keeping you moving.
Sleep Hygiene
When you’re living with chronic pain, cutting back on rest only makes things harder. Sleep is your body’s built-in repair system and providing it with the right conditions can make a huge difference.
Simple steps like setting a regular bedtime, winding down with a calming routine, and keeping nights free from interruptions help the body recharge. Recent research shows that when older adults sleep better, they often feel less pain and have more energy.
Foot Health and Supportive Footwear
Your feet are the foundation of every step you take, and when they’re in pain or poorly supported, the effects go all the way up to your back, hips, and knees. Paying attention to foot health is, therefore, a key part of managing chronic pain.
Arch Supports and Orthotics
Custom or Well-fitted arch supports and orthotics are true saviors when it comes to managing chronic pain. Let’s explore how they help.
1. Stability and Alignment: Custom or well-fitted arch supports and orthotics keep your feet stable and properly aligned. This reduces stress on your ankles, knees, hips, and lower back, giving you a strong foundation for comfortable movement. By spreading your weight evenly, they also help prevent strain and fatigue in your legs.
2. Circulation and Joint Health: Proper arch support also promotes healthy blood flow to the feet and legs, which can reduce stiffness and swelling. Better circulation nourishes muscles and joints, helping them stay flexible and less prone to discomfort.
3. Balance and Mobility: Good arch supports anchor your feet and improve balance, which lowers the risk of falls and makes everyday activities safer and easier. In fact, a study on older adults with disabling foot pain found that those using proper foot support experienced fewer falls.
Good foot support sends comfort up your legs, melting away all the discomfort and keeping you on your toes all day. —says Dr. Christy, The Good Feet Store Ambassador
When to Seek Medical Help?
Self-care can take you a long way, but sometimes pain lingers or worsens despite your best efforts. That’s when it’s essential to seek professional help. If your pain is sudden, severe, or limits your daily activities, or if it comes with symptoms like unexplained weight loss, fever, or numbness, it’s time to consult a healthcare provider.
The Role of Geriatricians
For older adults, geriatricians are often the go-to specialists. They take a whole-person approach, combining medications (when needed), physical therapy, and self-care strategies to create a safe and balanced treatment plan. This personalized care is especially valuable since aging bodies respond differently to medications and therapies.
As Dr. Christy, the Good Feet Store Ambassador, puts it.
Treating chronic pain in older adults means seeing the whole person, not just the symptoms, and guiding them toward comfort with a unique approach.
Collaborative Care for Better Results
Ever wonder why some pain management plans work better than others? It’s because they’re a team effort. Doctors bring medical expertise, and patients bring their own experiences. Together, they create a plan that combines professional treatment with everyday self-care. As a result, you not only get the desired comfort but also improve the overall quality of life.
Personalized Pain Management and Arch Supports
When it comes to managing chronic pain, there’s no “one-size-fits-all” solution. Each person’s needs are shaped by their health, mobility, and lifestyle, so care plans work best when they’re tailored.
The same goes for orthotics and arch supports. A personalized fit not only ensures comfort and stability but also provides meaningful relief from chronic foot pain.
At The Good Feet Store, this personalization comes to life through the 3-Step Arch Support System and fitting process. By focusing on all three arches of the foot, these supports improve balance, posture, and circulation while easing discomfort.
Our fitting process is all about you. We take precise measurements, let you test-walk your supports, and even send you home with them the very same day, so you can start stepping into more comfort and less pain.
So why wait?
Visit your nearest Good Feet Store today and find the perfect pair for yourself.