Chronic pain after 60: pacing, flare plans, and when to seek help
Topic: Bones, Joints & Pain
Reading time: 5 min
Chronic pain is exhausting—physically and emotionally. This guide focuses on practical strategies that help many people: pacing, movement, and building a “flare plan” so bad days don’t turn into bad weeks.
Pacing: the skill most people never learn
Pacing means doing less than you could on a good day so you don’t crash for three days afterward.
- Break tasks into smaller chunks
- Use timers (10–20 minutes work, then a short break)
- Alternate hard/easy activities
Progress beats heroics: The goal is a stable week, not one impressive day.
Build a flare plan
- What helps: heat/cold, gentle walking, stretching, sleep routine
- What worsens: long bed rest, angry “pushing through,” skipping meals
- Who to call: clinician, PT, pharmacist if medication questions arise
When to consider physical therapy
- You’re avoiding movement because of fear/pain
- Balance is worsening
- You want a safe plan that respects joints/spine
Red flags
- New weakness or numbness
- Unexplained weight loss or fever
- New bowel/bladder changes (especially with back pain)
Related: Arthritis and joint pain and Pain (symptom-first).
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics or Common Issues.