5 Myths About Back & Hip Pain Over 50

What Most Adults Get Wrong About Pain, Movement, and Aging and How to Stay Active for Life

If you’re over 50 and struggling with back or hip pain, you’re not alone. Many adults hold beliefs that keep them stuck, avoiding movement out of fear of making things worse, and over-relying on passive treatments like massage or medication.

Over my 30+ years working with adults 50+, including people in their 70s and 80s, I’ve seen first-hand that the right approach can dramatically improve mobility, function, and confidence. Understanding what really works can make the difference between being limited and living an active, fulfilling life.

Myth 1: Pain is just part of getting older

Aging brings changes in muscles, joints, and connective tissues, but pain is not inevitable. Even long-standing discomfort doesn’t mean you’re doomed to a life of limitation. In my practice, adults well into their 80s have regained mobility, reduced stiffness, and returned to activities they thought were behind them by simply focusing on consistent mobility and strength work.

The consensus is clear: adults who keep moving with consistent, targeted exercises often regain mobility, reduce stiffness, and improve quality of life. Small, regular steps that strengthen muscles and maintain joint mobility are far more effective than simply waiting for pain to disappear or relying on passive care that provides only temporary relief.

Myth 2: Rest is the best medicine

Short-term rest can help in the case of an acute injury, but prolonged inactivity often worsens stiffness, weakens muscles, and slows recovery. On the other hand, returning to gentle movement early can make a tremendous difference in speeding recovery and avoiding chronic stiffness. This means more than just walking to the bathroom; it includes guided exercises that strengthen muscles, maintain joint mobility, and improve balance.

I often encourage clients who have been sedentary for months to start with gentle, guided movement and short walks. Over time, they notice less pain, improved mobility, and greater confidence in daily activities.

Takeaway: Consistent, intentional movement is essential for long-term results, while relying solely on passive care like heat, massage, or pain medication usually leads to ongoing limitations.days with light walking or mobility work to keep your joints nourished and moving freely.

Myth 3: If an exercise hurts, stop doing it

Not all discomfort signals harm. Many adults avoid activity due to mild soreness or fear of injury, which can slow recovery and reduce confidence. A smarter approach is to scale back, modify as needed, or gradually increase exercises rather than stopping completely.

One helpful tool is using a simple 0–10 pain scale: 0 means no pain, and 10 is unbearable pain. Many people find it helpful to stay in the 2–4 range, where discomfort is mild and manageable, though this can vary from person to person. The important part is learning your own signals and what feels safe versus what is genuinely a warning.

The goal isn’t to eliminate all sensation, but to find your “safe effort zone” where movement challenges your body without overwhelming it. In my experience, clients who pay attention to this and distinguish safe discomfort from warning signs regain strength and confidence more quickly. Learning to move with awareness allows you to rebuild strength and move confidently.

If you’re unsure where to start, my free 5-Day Joint-Loving Habits Guide can help you put this into action. It walks you through simple daily habits that reduce stiffness, build confidence, and keep your joints moving safely, even when you’re managing pain.

Myth 4: All pain means injury

Pain is a signal, but not every ache indicates structural damage. Discomfort after inactivity or during everyday movements is often normal. Understanding this distinction empowers you to move safely rather than relying solely on passive care.

Many clients who initially feared every twinge have gone on to enjoy greater independence and less pain after guided exercise programs. Knowing the difference between hurt and harm, or pain versus damage, is key to increasing movement tolerance and building strength over time.

If you’re unsure how to safely build strength and mobility, working with a knowledgeable coach or health professional can help you regain confidence and function.

Myth 5: You need surgery or expensive therapy to feel better

While surgery may sometimes be necessary, movement-based care is often the best first step, and in many cases, it can help you avoid surgery altogether. Targeted, consistent exercise can reduce pain, improve joint function, and restore strength, sometimes enough that surgery is no longer needed.

Even when surgery is unavoidable, prehab exercises before the operation and structured rehabilitation afterward help you recover faster, regain strength more effectively, and get back to the activities you enjoy sooner. In my practice, clients who commit to guided exercise programs, whether to prevent surgery or support recovery, often regain function faster and feel more confident in their bodies.

Research supports this approach: structured rehabilitation following hip or knee surgery reduces long-term disability and improves functional outcomes (Artz et al., 2015). Exercise remains the most reliable tool for regaining control, independence, and confidence, whether surgery is involved or not.

FAQ: Common Questions About Back & Hip Pain Over 50

Q: Can I exercise with chronic back or hip pain? Yes. Targeted, controlled movements improve strength, mobility, and function without worsening pain.

Q: What types of exercises are safest for adults over 50? Strength training, mobility exercises, and balance work are generally safe when tailored to your body and abilities.

Q: How often should I exercise to see results? Consistency matters more than intensity. Even 10–20 minutes a day of guided, intentional movement can improve pain and function over time.

It’s never too late. You can take control.

Back and hip pain don’t have to limit your life. Over-relying on passive care and waiting for someone or something to “fix” you only leaves you dependent and restricted. Active, guided, intentional movement restores strength, mobility, and confidence.

Whether your goal is keeping up with grandchildren, returning to favourite activities, or simply moving comfortably through daily life, small, consistent steps taken today can produce lasting results.

If you’re ready to take control of your back and hip health, I help adults over 50 safely build strength, mobility, and confidence. Learn more here about how we can get you moving better and feeling stronger.

References:

Artz, N., Elvers, K. T., Lowe, C. M., Sackley, C., Jepson, P., & Beswick, A. D. (2015). Effectiveness of physiotherapy exercise following total knee replacement: systematic review and meta-analysis. BMC Musculoskeletal Disorders, 16(15). https://doi.org/10.1186/s12891-015-0489-4

de Jesus, F. L. A., Fukuda, T. Y., Souza, C., Guimarães, J., Aquino, L., Carvalho, G., Powers, C., & Gomes-Neto, M. (2020). Addition of specific hip strengthening exercises to conventional rehabilitation therapy for low back pain: A systematic review and meta-analysis. Clinical Rehabilitation, 34(11), 1368–1377. https://doi.org/10.1177/0269215520941914

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