Pain doesn’t have to be a constant state in your 40s
Grunt. Groan. Moan. Umph. Ouch. Eep. Op. Ork. Ah ah! (Jetsons reference…IYKYK)
This is the current soundtrack to my life. It started when I was in my mid-to-late 30s. Sitting down, standing up, performing simple tasks – it all led to some sort of ache, pain or even injury.
I’ll admit, I wasn’t very active and overweight back then, and I figured that was most of the cause. So, I started dieting, exercising and losing weight. But when I sprained two fingers attempting to take my jeggings and socks off in one swoop. I knew it was just my bones starting to tell me that I’m aging.
And this junk is for the freakin’ birds.
What’s the stupidest part of this? I don’t even have to do anything to hurt myself in my 40s. I’ve literally had back pain from walking, breathing or simply existing.
Don’t believe me? Listen to this…
For months, I’ve had a sprained feeling in my thumb. Almost as though it was jammed. Getting food out of the oven, gripping heavy items in my right hand, playing on my phone – it all either caused some discomfort or just effin’ hurt. I couldn’t figure out how or why this pain even existed, but one day it clicked.
I INJURED MY THUMB PUSHING MYSELF UP OFF THE TOILET!
Sisters, you read that right! That little quick motion you probably don’t even realize you may do after finishing your business…sprained my freaking thumb! And every time I went potty, I essentially reinjured myself! How stupid is that!?!?!
According to Google, our aches and pains come from a combination of muscle loss, hormonal changes, stress and spending a good bit of our lives being inactive.
So aside from carrying pain relievers and muscle relaxers around 24/7. Here are some tips I’ve learned can help avoid pain as a woman of a certain age.
1. Show me your muscles. Lift 2-4 times a week to build muscle to support your joints and protect your bones. Exercises that work more than one muscle group at a time are magical (i.e. squats, rows, presses and deadlifts).
2. B-Mobile. No, I’m not talking about a new phone service provider. Stretching is great, but add in some hip, spine, shoulder and ankle mobility exercises.
3. Let me see you walk. It helps with joints, circulation and reducing stiffness. Try getting in at least 7,000 steps a day.
4. Lay yo head down. We already know how important sleep is for you, but let me break it down for you. We need 7-9 hours a night of consistent sleep with a good mattress AND pillow to fight inflammation, lessen pain and speed recovery.
5. Be a protein monster. In the words of my dietician – Protein, protein, protein. Aim for 25-35 grams per meal including meats, fish, eggs, cottage cheese or protein shakes and bars.
6. Drink water (and mind your business). Dehydration causes muscle cramps, headaches, fatigue and joint pain. Bring a bottle (of water) with you, and actually drink it.
7. You’re too blessed to be stressed. Stress increases muscle tension in your neck, shoulders, jaw and lower back. To help decrease stress try walking, deep breathing, prayer or meditation, time with friends and finding a hobby.
8. The meno ain’t pausing no time soon. A reach for a play on words? Ok, let me put it plainly – most of us have begun to experience perimenopause or actual menopause. So, a lot of this could be chalked up to that demon. A conversation with your doctor may be needed if you’re doing all of the above and still in pain.
At this age, our bodies are like cars, we need maintenance – just on a daily basis instead of every 10,000 miles. Take care of yourself sistah girl! We gone make it.