Aches And Pains

Overview

Aches and pains are feelings of soreness, stiffness, throbbing, or discomfort in your muscles, joints, or other parts of your body. They are not a disease on their own. Instead, they are a signal — like a warning light — that something has been strained, irritated, or simply used a lot. Most everyday aches are short-lived and settle down within days to a few weeks with simple self-care. Some people have pain that lasts longer, and that is when it helps to talk to a healthcare professional.

Yes. Almost everyone has aches and pains at some point. They are one of the most common reasons people visit a doctor or pharmacist, and one of the most common reasons adults take time off work.

Anyone can get aches and pains, at any age. They are more likely in people who do heavy or repetitive physical work, people who sit for long periods, people who are less active, and older adults. Children often get harmless leg aches, and older adults more often have joint stiffness.

Symptoms

Common symptoms

• Dull or throbbing pain in a muscle, joint, or the back
• Stiffness, especially after sitting still or first thing in the morning
• Tenderness when you press on the area
• Pain that gets worse with certain movements or after activity
• A feeling of tightness or heaviness in the affected area
• Tiredness or low energy alongside the pain
• Headaches or neck and shoulder tightness, often linked to stress or posture

Symptoms in children

• Leg aches in the evening or at night, often in the calves or thighs, which settle by morning
• Limping or being unwilling to use an arm or leg after play or sport
• Crying or clinginess that seems linked to discomfort
• Pain that follows a bump, fall, or a growth spurt
• Note: ordinary 'growing pains' do not cause redness, swelling, or fever. Pain with swelling, fever, or a child who will not put weight on a leg needs medical advice.

Symptoms in older adults

• Stiffness that is worse after rest and eases with movement
• Joint pain in the knees, hips, hands, or spine
• Pain that disturbs sleep or makes getting up from a chair harder
• Muscle weakness or unsteadiness, which can raise the risk of falls
• Pain that makes everyday tasks like dressing or cooking harder

Causes

Main causes

• Muscle strain or overuse — for example after unaccustomed exercise, lifting, or gardening
• Poor posture or sitting in the same position for a long time
• Wear-and-tear changes in joints (osteoarthritis), which are common with age
• Minor injuries such as sprains and bruises
• Viral infections, which can cause body aches and tiredness
• Stress, anxiety, and poor sleep, which can make pain feel stronger
• Long-lasting pain conditions where the nervous system becomes more sensitive
• Inflammation in joints or muscles from conditions such as arthritis
• Side effects of some prescribed medicines — ask your doctor or pharmacist if you are unsure
• Low vitamin D levels, which can cause bone and muscle aching

Risk factors

• A physically demanding job, or one that involves repetitive movements
• Sitting for long periods, or a generally inactive lifestyle
• Being older, as joints and muscles become stiffer over time
• Carrying extra body weight, which puts more strain on joints
• A previous injury to the same area
• High stress levels, low mood, or poor sleep
• Certain long-term health conditions, such as arthritis or thyroid problems
• Smoking, which can slow healing and affect circulation

When to see a doctor

See a doctor urgently if:

• A joint that is hot, swollen, red, and very painful
• Pain with a high fever or feeling very unwell
• Pain after a fall or accident where you cannot move the area normally
• Back pain with numbness in the groin area, or trouble passing urine or opening your bowels
• New severe pain in your chest, or pain with breathlessness
• Pain that is sudden, unbearable, or getting worse very quickly

Book a routine appointment if:

• Pain that has lasted more than a few weeks or keeps coming back
• Pain that is stopping you from doing everyday things, working, or sleeping
• Pain that is not helped by simple self-care
• Swelling, stiffness, or pain in more than one joint
• Pain with other symptoms such as tiredness, rashes, or weight change
• You feel worried or low because of ongoing pain

Diagnosis

There is usually no single test for aches and pains. A doctor will start by asking about your pain: where it is, when it started, what makes it better or worse, and how it affects your daily life. They will then examine you, checking how you move, whether the area is tender, swollen, or stiff, and whether anything else seems to be going on. Often this is all that is needed. If your doctor suspects an injury, an underlying condition, or something that needs ruling out, they may arrange tests.

Tests that may be done

• A physical examination of the painful area, plus how you walk and move
• Blood tests to look for inflammation or other conditions
• X-rays to check for injuries or joint changes
• Ultrasound, CT, or MRI scans in some cases
• A urine or other simple test if an infection is suspected
• A review of your medicines with your doctor or pharmacist

What to expect at your appointment

An appointment is usually a conversation and a gentle examination rather than a battery of tests. Your doctor may suggest a trial of self-care and a review in a few weeks, rather than testing straight away. Writing down when your pain is worst, what helps, and any other symptoms before you go can make the visit more useful. You are welcome to bring someone with you or to ask for things to be explained again.

Treatment

Most aches and pains get better without medical treatment. The main approach is to keep gently moving, rest when needed, sleep well, and give your body time. If pain is troublesome, your pharmacist can advise on suitable over-the-counter options and check they are safe for you, including with any other medicines you take. For pain that lasts longer, treatment focuses on building strength, improving sleep and mood, and learning ways to manage pain so it interferes less with your life.

Self-care at home

• Keep gently active — complete rest for long periods often makes stiffness worse
• Pace yourself: alternate activity with short rests rather than doing everything at once
• Try a heat pack or a warm bath for muscle aches, or a cold pack for a recent bump or strain
• Take care with posture — adjust your chair, screen, and pillow so you are not straining
• Keep up your sleep, as poor sleep makes pain feel worse
• Do gentle stretches and strength exercises, building up slowly
• Stay hydrated and eat regular balanced meals
• Ask your pharmacist before taking any over-the-counter pain relief, especially if you take other medicines or have a long-term condition

Medical treatments

If self-care is not enough, your doctor may suggest physiotherapy, which uses exercise, movement, and hands-on techniques to reduce pain and build strength. They may also review any medicines you already take and discuss prescribed options, always choosing the lowest effective approach and checking for interactions with your other medicines. For pain that has lasted a long time, treatment often includes a combination of physical therapy, pain-management programmes, and psychological support such as cognitive behavioural therapy (a talking therapy that helps change how pain affects your thoughts and daily life). Some people are referred to a specialist pain clinic. Your healthcare team will discuss the benefits and risks of any option with you, and you are always free to ask questions or say no.

When is surgery considered?

Surgery is rarely needed for everyday aches and pains. It may be considered for specific problems, such as a joint that is severely worn and causing major problems with daily life, or certain injuries that do not heal with other treatment. Your doctor would only suggest this after other options have been tried and would explain the risks and benefits in detail. Most people with aches and pains never need an operation.

Living with this condition

Living with ongoing aches can be tiring, and it is normal to have good days and bad days. It helps to plan your week so that demanding tasks are spread out, to break tasks into smaller steps, and to keep doing the things you enjoy where you can. Small changes — a more supportive chair, a different way of carrying shopping, or a short daily walk — often make a real difference. It is also fine to ask for help with tasks that flare your pain.

Lifestyle tips

• Build gentle activity into your day, starting small and increasing slowly
• Try to keep a regular sleep routine and go to bed at a similar time each night
• Break up long periods of sitting with a short walk or stretch every 30 to 60 minutes
• Reduce or stop smoking, as it can slow healing — your GP can help
• Manage stress with breathing exercises, hobbies, or talking to someone
• Keep a simple diary of pain, activity, and sleep to spot patterns

Diet and exercise

There is no special diet that cures aches and pains, but eating regular balanced meals supports healing and energy. If you are carrying extra weight, losing even a modest amount can reduce strain on your knees, hips, and back. Exercise is one of the most effective treatments for most aches: walking, swimming, cycling, gentle strength work, and stretching all help. Start at a level that feels comfortable, expect some soreness after new activity, and build up gradually. If a particular activity causes sharp pain, ease off and try something gentler.

Mental health and emotional wellbeing

Long-lasting pain and low mood often go hand in hand — pain can make you feel frustrated, anxious, or down, and stress and low mood can in turn make pain feel stronger. This is very common and not a sign of weakness. Talking about how you feel with your doctor, a counsellor, or a trusted friend can help. If at any point you feel you cannot cope, or you have thoughts of harming yourself, please contact your local emergency number or a crisis support line in your country straight away. You deserve support, and help is available.

Prevention

Not all aches and pains can be prevented, but many can be reduced or avoided. Keeping generally active, warming up before exercise, lifting with your legs rather than your back, setting up your desk and chair well, and taking regular breaks from sitting all help. Staying a healthy weight, not smoking, and getting enough sleep also make a difference. If you have had pain in a particular area before, a physiotherapist can suggest exercises to strengthen it and lower the chance of it coming back.

Screening programmes

There is no routine screening test for everyday aches and pains. If you have a long-term joint or muscle condition, your healthcare team may arrange regular reviews to check how you are doing and to adjust your plan.

Complications

If left untreated

• Pain that lasts longer and becomes harder to manage
• Muscles becoming weaker and joints stiffer through inactivity
• Poor sleep, tiredness, and low mood
• Difficulty with work, caring responsibilities, or hobbies
• Reduced confidence in moving, which can lead to falls in older adults
• Missing a condition that needs treatment, if warning signs are ignored

Long-term outlook

The outlook for most aches and pains is good. The great majority settle within days or weeks, especially with gentle movement and time. Even for pain that lasts longer, there is a lot that can help — exercise, physiotherapy, better sleep, and support with mood all make a real difference, and many people find their pain becomes manageable and their quality of life improves. If something does not feel right, getting it checked early is a sensible and positive step.

Find support

External links open third-party websites. Ruqelo Health is not responsible for external content. Listing an organisation does not imply endorsement.