Is it Just Soreness…or Something More?
Decoding your PAIN 😵
Ever felt a new ache and wondered…
“Is this normal…or did I mess something up?”
You’re not alone.
In fact, some of the most common questions I get are:
🤷♀️ Is this soreness or is something actually damaged?
🤷♀️ Should I push through this…or stop?
🤷♀️ How do I get rid of this pain as quickly as possible?
Here’s the reality…by midlife, most of us are dealing with some form of discomfort.
There are four common types of pain and knowing them can help you better understand what your body is telling you:
👉 Muscle soreness is typically a dull, achy tightness that shows up after activity and improves with movement.
👉 Tendinitis or muscle strain feels more localized and persistent, often around a joint, and is usually the result of overuse or doing too much too soon.
👉 Nerve pain stands out as sharp, burning, tingling, or radiating discomfort that may travel down an arm or leg.
👉 Osteoarthritis is a deeper, joint-related ache that develops over time, often accompanied by stiffness—especially after periods of rest—where gentle movement can help, but too much can aggravate it.
As you can see…not all pain is created equal. One of the most helpful things you can do for your body is learn to recognize what kind of pain you’re dealing with.
Why This Matters
Understanding the difference between normal soreness and actual pain is one of the most important skills you can develop for your body. Because what you do next matters. Push through the wrong kind of pain and you can make things worse. Avoid movement when your body actually needs it and you can slow your progress or even create more stiffness. The goal isn’t to eliminate all discomfort. It’s to understand your body well enough to respond appropriately.
FITNESS SIMPLIFIED
Back pain is one of the most common complaints—especially in midlife. And while some post-workout soreness in your muscles is completely normal…👉 Constant or lingering back pain is a signal to pay attention.
Fitness Tip to Manage Pain
Move & Gently Stretch Your Body
If your back feels tight, achy, or overworked…
More often than not, the issues isn’t JUST your back.
😓 Tight hips.
😓 Poor alignment & stability in the pelvis.
😓 Limited mobility through your spine.
When these areas get restricted, your back is often the one that takes the hit—working overtime to compensate.
✨ Start by intentionally moving your body, releasing tension in key areas (your hips!) and strengthening muscles in other key areas (your core!).
The fix isn’t aggressive stretching or pushing through pain.
It’s consistent, gentle movement.
Need some moves that will help ease the strain on your lower back? Check out this video 👇
Exercises to Relieve Low Back Pain
- Pelvis Focus: Pay attention to the tilt and angle of your pelvis; avoid leaning on one side.
- Stretch Your Hips: Tight hip muscles pull on pelvis & low back. Stretch hip flexors & hamstrings. Hold each stretch for 4-5 deep breaths.
- Strengthen Your Core: Do bracing & stabilizing exercises like pelvic tilts + exhale, toe taps, birddogs, and glute bridges. Do 8-12 reps each.
Extra Tip: Spend just 5 minutes in the morning and 5 minutes again in the evening stretching and doing these core exercises to help support your back and relieve the pain throughout the day.
Did You Know...
- Generally speaking, the more fit and conditioned your body is, the less likely you’ll experience everyday aches and pains.
- With chronic pain, your brain can sometimes mistakenly decode signals as a pain response, even when no tissue damage is present. Working with a trained therapist can help override this nervous system reaction.
- The best way to reduce muscle soreness after a workout is to move and work those same muscles again at about 50-70% intensity.
NUTRITION SIMPLIFIED
When your body is dealing with pain, what you eat can either help calm it down—or keep it stuck.
Nutrition Tip to Manage Pain
Nutrition Tip to Manage Pain
Here’s an important distinction:
👉 “Mechanical” pain comes from how your body moves—things like muscle weakness, poor alignment, or limited mobility.
👉 “Chemical” pain is driven by inflammation, hormones, stress, sleep, and nutrition.
Nutrition plays a powerful role in reducing inflammation, which can ease overall pain—but won’t fix mechanical issues on its own.
You need both the right fuel and the right movement.
Where to begin?
✨ Focus on an anti-inflammatory way of eating, centered around whole, colorful foods:
🥗🍅🍇 Leafy greens, berries, and vibrant vegetables
🐟🥑 Healthy fats like olive oil, avocado, nuts and seeds
🥩 Quality protein to support tissue repair
Because when you consistently fuel your body well…
You create an internal environment that supports healing, not inflammation.
Looking for a recipe that checks these boxes AND is full of flavor? Try this one today 👇
Chili Rubbed Salmon with Avocado Tomato Salsa
Chili Rubbed Salmon with Avocado Tomato Salsa
- Big salad topped with some pumpkin & sunflower seeds, grilled chicken and drizzled with olive oil and balsamic vinegar
- Sheet pan flank steaks with asparagus, sweet potato, onions and bell peppers
- Veggie-packed soup paired with some tuna salad served on endive leaves
MINDSET SIMPLIFIED
When pain shows up, we often fall into one of two camps:
⚠️ Panic and assume the worst…
⚠️ Or ignore it and push through, hoping it’ll just go away.
But neither of these approaches really serves you.
Instead, try this:
But here’s the important shift:
That means getting curious instead of fearful.
Pay attention to what your body is telling you.
Adjust your movement.
Support your recovery.
Because even if something feels off…
There is almost always something you can do to help your body feel better.
You’re not stuck.
And you’re definitely not powerless.
Mindset Tip to Manage Pain
Actively Participate in Your Recovery
THE TAKEAWAY
Dealing with pain in midlife starts with gently moving your body every day to keep joints supported and muscles active. Prioritizing anti-inflammatory foods will help calm the internal “chemical” side of pain, giving your body a better environment to heal. And consistent mobility work, stretching, and quality sleep will keep irritation from building up. Together, these habits create a strong foundation for feeling better and staying active.
- Move & Gently Stretch Your Body
- Eat to Beat Inflammation
- Actively Participate in Your Recovery
ADDITIONAL RESOURCES
Self Care Simplified podcast
SELF CARE SIMPLIFIED PODCAST EP No. 408 Got PAIN? Figuring Out What’s Causing Your Pain
SELF CARE SIMPLIFIED PODCAST EP No. 397 How to Manage Joint Pain & Inflammation in Midlife
SELF CARE SIMPLIFIED PODCAST EP No. 348 Inflammation & Joint Pain Totally Reversed (No Medication!)
SPECIAL RESOURCE
Still thinking about how sore you are after a workout? Or, wondering why you don’t get sore? Here’s more what’s happening within your muscles to cause soreness and what you can do about it. Enjoy!
All About Muscle Soreness
Until next week... Be strong
