“As you age, your muscle fibers become less dense, which makes them less flexible and more prone to injury,” explains Elizabeth Gardner, an orthopedic specialist at Yale School of Medicine. This natural change in the body, combined with conditions like arthritis or muscle loss, leads to more stress on the muscles we still have. According to a 2020 review in Medical Clinics of North America, up to 60 percent of older adults live with persistent muscle pain. But as Christians, we know that suffering is not meaningless—and we are called to care for our bodies as temples of the Holy Spirit (1 Corinthians 6:19–20). Understanding the reasons behind this pain can help us act with prudence and love for ourselves and others.
One of the most common culprits? Simple muscle strains. These become more frequent with age. Gardner recommends a day or two of rest along with “ice, compression and elevation,” but not complete bed rest. Light activity—like walking or even marching in place—can reduce stiffness by encouraging blood flow. You can also try gentle self-massage with a tennis ball or foam roller, though massage guns should be avoided. “There’s always the concern it could be too rough for some older adults and lead to a fracture,” notes Tiffany Shubert of the American Physical Therapy Association Geriatrics/National Council on Aging Task Force.
For short-term relief, avoid ibuprofen if you’re older, since it increases the risk of gastrointestinal bleeding. Instead, Gardner advises using acetaminophen (Tylenol and generic) or a topical NSAID like diclofenac. Even with topical creams, she cautions, “Follow dosing labels carefully. A small amount is still absorbed by the bloodstream into the body.” Another natural option includes arnica-based creams, which a 2021 review in Medicines suggests may be as effective as some medications for strains.
When muscle pain lasts more than a few days or keeps returning, it may point to deeper issues like weak hip muscles or underlying arthritis. In these cases, physical therapy is not just practical but part of a Catholic approach to stewardship of our health. As Gardner explains, “A PT can figure out the cause and recommend appropriate strengthening and stretching exercises.” We are called to seek healing—just as Christ healed the sick—as an act of gratitude for the gift of life.
Viral infections like the flu or COVID-19 can also cause whole-body muscle pain, which is often worse for older adults. “Their muscles tend to be tighter and weaker,” says internist Michael Hochman. In such cases, hydration is key. Water, rest, and antiviral medications like Tamiflu or Paxlovid may help reduce symptoms. Acetaminophen can relieve discomfort as you recover.
Another frequent concern is nighttime leg cramps. These affect about one-third of adults aged 70–79. Causes range from dehydration and electrolyte imbalances to shortened tendons. If a cramp strikes, Kligler advises stretching the calf, even while in bed. “Point your toes toward the ceiling,” he says. Walking, warm baths, or a heating pad may also help. Stretching calves and hamstrings daily may reduce cramp severity over time, and magnesium supplements may help, though check with your doctor first.
If your pain is widespread and persistent, more serious conditions may be at play. Fibromyalgia, a chronic condition marked by “deep muscle aches and stiffness,” often begins in the neck and shoulders and can spread across the body. Rheumatologist Don Goldenberg explains, “It often starts in your neck or shoulders before spreading to your middle and lower back, arms and legs, and chest wall.” Tender points near joints are also common. Treatment may include cognitive behavioral therapy—not because the pain is “in your head,” but because it offers tools for managing chronic pain. Regular, low-impact exercise and certain medications may also help.
Polymyalgia rheumatica (PMR) is another condition to consider. It affects mainly those over 50 and causes pain in the shoulders, neck, back, and hips—especially in the morning. Goldenberg recommends low-dose steroids over the long term. However, watch for signs of vision loss, headache, or fever. These could indicate giant cell arteritis, a condition present in over 40 percent of PMR patients in a 2023 study, which may require high-dose steroids.
Finally, don’t overlook your medications. Statins, used to lower cholesterol, can cause rare but intense muscle pain. “Patients often tell me that it feels like they got hit with a truck — it’s a whole-body, flu-like experience,” says Chad Worz of the American Society of Consultant Pharmacists. If this happens, speak with your doctor about pausing the statin or switching to another.
As Catholics, we are called to respect the dignity of the human body at every age. While aging brings aches, God gives us tools—both scientific and spiritual—to find relief and continue our mission in His name. In caring for our health, we live out our vocation with strength and serenity, trusting in the Lord’s promise: “I will refresh the weary and satisfy the faint.” (Jeremiah 31:25)
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