Been Told It's Just ‘Wear and Tear’? Here's What You Need to Know

23/09/26

Been Told It's Just 'Wear and Tear'? Here's What You Need to Know

Have you ever visited your GP about persistent back, neck or joint pain, only to be told it's simply down to 'wear and tear'?

It's a phrase many of us have heard, particularly as we get older.

Perhaps you've been told you have arthritis in your knees, degeneration in your spine or age-related changes showing on an X-ray.

And while that might explain some of what's happening, it can also leave you wondering what comes next.

Does it mean your joints are wearing out? Will the pain get worse? Should you stop doing certain activities?

The good news is that being told you have 'wear and tear' doesn't mean you have to accept a future of increasing pain and reduced mobility.

At Back to Health, we believe getting older shouldn't automatically mean giving up the things you enjoy.

Whether that's walking the dog, gardening, playing with your grandchildren or heading out for a weekend walk, there are plenty of ways to help you stay active and manage joint discomfort.

So, what does 'wear and tear' actually mean, and what can you do about it?

What Exactly Is 'Wear and Tear'?

'Wear and tear' is an everyday expression often used to describe changes that happen in our joints and spine as we age.

Two conditions you may have heard mentioned are osteoarthritis and degenerative disc changes.

Osteoarthritis

Osteoarthritis is a common joint condition that can affect areas such as the knees, hips, hands and spine.

It involves changes to the cartilage, bone and other tissues within a joint.

Some people experience pain, stiffness, swelling or difficulty moving. Others have relatively few symptoms.

Although osteoarthritis becomes more common with age, it isn't simply the result of joints wearing out through use.

Age, previous injuries, genetics, muscle strength and other factors can all play a part.

Degenerative Disc Changes

Between the bones of your spine are discs that help support movement and absorb loads.

As we get older, these discs naturally change. They may lose some water content, become thinner or look different on an MRI scan.

You might hear these changes described as degenerative disc disease, although the word 'disease' can sound rather alarming.

Here's the important part.

Changes to your spinal discs don't automatically mean they're damaged or that they'll cause pain.

Many people have age-related changes on scans without experiencing back or neck pain at all.

Does 'Wear and Tear' Always Cause Pain?

No, and this is one of the most important things to understand.

Imagine two people of a similar age having an X-ray or MRI scan.

Both might have comparable age-related changes, yet one experiences regular discomfort while the other feels perfectly fine.

That's because pain is influenced by more than the appearance of our joints or spine.

Muscle strength, previous injuries, activity levels, sleep, general health and how our nervous system processes pain can all contribute.

This doesn't mean your pain isn't real.

It simply means that what appears on a scan doesn't always tell the whole story.

And it certainly doesn't mean you're destined to become less mobile as you get older.

Do You Need an X-Ray or MRI Scan?

Not always.

It's understandable to think that a scan is the best way to find out why something hurts.

However, scans frequently show age-related changes that aren't responsible for a person's symptoms.

For many people with typical osteoarthritis symptoms, a healthcare professional can make a diagnosis through a discussion of their symptoms and a physical examination.

NICE guidance advises that imaging isn't routinely necessary to diagnose osteoarthritis unless there are unusual symptoms or concerns about another condition.

Of course, there are situations where further investigations are appropriate.

Your healthcare professional can explain whether imaging or a referral is needed based on your individual circumstances.

Can You Improve Joint Pain Caused by 'Wear and Tear'?

In many cases, yes.

Although we can't reverse every age-related change in our joints or spine, that doesn't mean we can't improve how we feel or function.

You may be able to reduce pain, improve strength and mobility, and return to activities that have become uncomfortable.

And one of the most useful things you can do might surprise you.

Keep moving!

It can feel counterintuitive to exercise when your joints are aching.

But regular, appropriate exercise is one of the main treatments recommended for osteoarthritis.

The aim isn't to push through severe pain or suddenly start an intensive fitness programme.

It's about finding the right type and amount of movement for you.

5 Simple Ways to Help Manage Joint Pain and Stiffness

You don't need to make enormous lifestyle changes to start looking after your joints.

Often, it's the small things you do regularly that make the biggest difference.

1. Keep Moving

When your joints feel stiff, sitting still can seem like the easiest option.

However, too much inactivity can leave you feeling even stiffer and may contribute to reduced muscle strength over time.

Walking, swimming, cycling and gentle exercises can all be useful ways to stay active.

If you're struggling with discomfort, start with an amount you can manage comfortably and build up gradually.

Even a short walk around the block is a good place to begin.

And remember, you don't have to join a gym to stay active. Gardening, walking the dog and playing with the grandchildren all count!

2. Build Strength Around Your Joints

Strong muscles help support your joints and make everyday activities easier.

For example, strengthening the muscles around your hips and knees can help improve your ability to walk, climb stairs and get up from a chair.

Simple exercises such as sit-to-stands, gentle squats or heel raises may be suitable starting points.

The right exercises will depend on your symptoms, general health and current fitness.

If you're unsure where to begin, a Chiropractor, Osteopath or Physiotherapist can assess your movement and help you develop an appropriate exercise programme.

3. Change Position Regularly

Have you ever noticed how stiff you feel after sitting through a long film or spending hours at your desk?

Our bodies generally respond well to variety.

Try changing position regularly, standing up for a short walk or gently moving your joints after sitting for a while.

There's no single perfect posture that everyone needs to maintain.

Often, the best thing you can do is simply avoid staying in one position for too long.

4. Find a Balance Between Activity and Recovery

Some days your joints may feel better than others.

Osteoarthritis symptoms can fluctuate, and occasional flare-ups are common.

If you're having a particularly uncomfortable day, it may help to temporarily reduce the intensity of your activities, use warmth for comfort or choose gentler movements.

But that doesn't necessarily mean you need complete rest.

Try to keep moving within your comfort levels and gradually return to your usual activities as symptoms settle.

A little discomfort when starting a new exercise programme doesn't always mean you're causing harm. However, severe or progressively worsening pain shouldn't be ignored.

5. Look After Your General Health

Joint health isn't just about the joints themselves.

Regular exercise, good sleep and managing other health conditions can all support your overall wellbeing.

If you're living with excess weight and have osteoarthritis, particularly in your hips or knees, weight management may also help reduce pain and improve physical function.

This is something to approach individually, without crash diets or unrealistic expectations.

The important thing is finding sustainable habits that work for you.

How Can Chiropractic, Osteopathy or Physiotherapy Help?

At Back to Health, we regularly see people who have been told their pain is simply part of getting older.

Some are experiencing recurring back or neck pain. Others are struggling with stiff knees, aching hips or discomfort that makes everyday activities more difficult.

Whatever your situation, the first step is understanding what's happening.

Our Chiropractors, Osteopaths and Physiotherapists can discuss your symptoms, assess your movement and help identify factors that may be contributing to your discomfort.

Depending on your needs, your care may include:

• Tailored strengthening and mobility exercises.

• Advice on staying active and managing flare-ups.

• Rehabilitation to help you return to everyday activities.

• Hands-on treatment where clinically appropriate.

• Practical guidance to help you manage your symptoms independently.

Hands-on techniques may provide additional relief for some musculoskeletal problems, but they aren't a way to reverse osteoarthritis or restore age-related disc changes.

For hip and knee osteoarthritis, current NICE guidance recommends that manual therapy should only be considered alongside therapeutic exercise, rather than as a treatment on its own.

Our aim is to help you understand your symptoms, improve your confidence in movement and find practical ways to keep doing the things you enjoy.

What About Painkillers and Anti-Inflammatory Medication?

Medication can be an important part of managing joint pain, particularly during flare-ups.

For osteoarthritis, NICE recommends certain anti-inflammatory medicines when appropriate, alongside exercise and other non-medication approaches.

However, not every medicine is suitable for everyone.

Some anti-inflammatory medicines can affect the stomach, kidneys or cardiovascular system, particularly with prolonged use or in people with certain medical conditions.

Your GP or pharmacist can advise you on suitable options, including whether a topical anti-inflammatory gel may be appropriate.

Never stop or change prescribed medication without speaking to your GP or pharmacist.

It's also worth remembering that medication and rehabilitation aren't competing approaches.

For some people, appropriate pain relief can make it easier to remain active and participate in exercise.

When Should You Seek Medical Advice?

Although age-related joint changes are common, not every ache or pain should be attributed to 'wear and tear'.

Arrange an assessment if you experience:

• Persistent or worsening joint pain.

• Stiffness that significantly affects everyday activities.

• Joint swelling or changes in movement.

• Symptoms that disturb your sleep or prevent you from staying active.

• Morning joint stiffness lasting longer than around 30 minutes, particularly with swollen joints.

A suddenly hot, swollen and very painful joint, especially if you feel unwell or have a fever, requires urgent medical assessment.

And if back pain is accompanied by new bladder or bowel control problems, numbness around the groin or saddle area, or significant weakness in both legs, seek emergency medical help.

The important thing is not to assume that every new symptom is simply part of ageing.

Getting Older Doesn't Mean Giving Up the Things You Love

We can't stop the ageing process, and our bodies will naturally change over time.

But that doesn't mean we have to stop enjoying life.

Whether your goal is to get back to gardening, walk further without discomfort, return to golf or simply feel more confident getting out and about, there are often practical steps you can take.

And sometimes, understanding that age-related changes aren't necessarily something to fear can make a real difference.

At Back to Health, our experienced Chiropractors, Osteopaths and Physiotherapists offer personalised assessments, treatment and rehabilitation across our Wrexham, Mold and Chester clinics.

If you've been told your pain is down to 'wear and tear' and you're unsure what to do next, we're here to help you explore your options.

Visit www.back-to-health.co.uk to find out more or book an appointment.

Remember, getting older is inevitable. Giving up the activities you love doesn't have to be.

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