Aging inevitably comes with its share of aches and pains, but understanding and managing them can help improve your quality of life. Whether it’s the stiffness and discomfort we often experience in the mornings or the various types of pain associated with conditions like osteoarthritis or rheumatoid arthritis, there are steps we can take for relief. From implementing gentle stretching exercises to recognizing the signs of different types of arthritis, this guide provides essential information for managing the common aches of aging.

Here’s a look at the top five aches and pains associated with aging and what you can do to get some relief:

Back pain. “‘Oh my aching back’—it’s ubiquitous,” says Sgaglione. “Eighty percent of all people will experience back pain at some point or another. Of that 80%, 80% will get better with some common-sense remedies…”

Stand up straight with your feet slightly apart. Place your hands on your lower back with your fingertips pointing down. As you inhale, roll your shoulders back and gently lift your chest toward the ceiling, arching your back to the point of comfort. You should be gazing up at the ceiling in front of you. (Be careful not to overextend your neck.)

The pain, redness, swelling, and heat that it produces is the body’s defense mechanism to fight off infectious agents like bacteria and repair tissue damage. Less obvious, but similar in process, is the inflammation that results from an infection like a cold, the flu, or COVID-19.

When a body is infected with a virus, the immune system works to fight the infection. Donaldson says this fight could lead you to feel muscle inflammation and weakness — called myositis — or joint and muscle pain — called myalgia. Pain manifested in the joints is called arthralgia is also commonly associated with a fever.

Different from COVID-19: A cold does not cause shortness of breath, body aches, chills, or loss of appetite, and it usually doesn’t cause fever. Seasonal allergies. A seasonal allergy isn’t a virus, it’s caused when the immune system responds to a harmless, non-human substance like tree pollen as if it were a dangerous threat. Allergies…

There are several reasons why pain might worsen at night. Hormones could be a major factor, says Slawsby. “Nighttime is when the production of the anti-inflammatory hormone cortisol is at its lowest.” New research also has suggested that pain may follow a circadian rhythm, like the body’s internal 24-hour clock that regulates our sleep-wake cycle.

It causes pain and stiffness that worsen over several weeks or a few months. And joint pain isn’t always the first sign of rheumatoid arthritis—sometimes it begins with “flu-like” symptoms of fatigue, fever, weakness, and minor joint aches.

Location. Both osteoarthritis and rheumatoid arthritis can affect the hands. Learning to differentiate between the two can lead to better management strategies and treatment.

To find out more about the normal aches and pains of aging, visit Northwell Health. For tips on easing stiffness in the morning, check out Harvard Health. Understand all about inflammation and its effects from Harvard Health. If you’re experiencing muscle and joint aches during the flu, insights from News can be helpful. To differentiate symptoms of COVID-19 from other conditions, refer to Harvard Health. And for a deeper understanding of night-time pain, visit Harvard Health.