For millions of women over age 50, “relief for sore hips” is a surprise entry at the top of our wish lists. Which is kind of a bummer—and yet we’re here with good news and more good news. For starters, “while hip pain and stiffness may become more common with age, you don’t have to accept waking up in pain as the new normal,” says Gaby Van Sickle, PT, DPT, and co-founder of Functional Physical Therapy. 

Better yet, she’s sharing ultra-quick and easy hacks that not only work, they can have you feeling better by tomorrow morning!

Why both menopause and sleep can cause hip pain 

Among estrogen’s many under-the-radar functions, the hormone helps keep our muscles strong, our tendons elastic and our joints lubricated. When estrogen levels fall, well… ouch. Any joint can develop issues, and since hip joints bear our full weight, they’re often impacted, says Van Sickle.

“Sleeping on your side can aggravate hip pain,” notes Van Sickle. Not only does lying on a bad hip put pressure on it, even switching sides can allow the top leg to drop inward, pulling on the painful hip. Plus, circulation slows and inflammatory proteins can build up when you’re in bed, leading to morning stiffness. 

Are these the only reasons hips hurt? No, but they’re some of the most common causes of hip pain in women over 50. New, severe hip pain or pain with signs of infection (like swelling or fever) “should be evaluated immediately, especially as we age,” emphasizes Van Sickle. But if it’s not an emergency, you may be able to get DIY relief for sore hips. Here’s how.

Wellness

Too Sore to Stroll? MD Shares How To Soothe Hip Joint Pain When Walking

Menopausal hormone changes can increase the odds of hip discomfort as we age

4 ways to get relief for sore hips

Treating hip pain may be easier than you think. Here, the simple strategies worth trying:

Try a 30-second hip release

This gentle movement before bed can help get rid of tension in the hips, pelvis and low back, helping you settle into a more neutral and hip-friendly sleep position. Van Sickle recommends lying on your back with one knee bent and slowly moving the knee side to side. “Do this for both sides and keep the movement comfortable and controlled for about 30 to 60 seconds,” she says. “Add a few gentle pelvic tilts and bring one knee toward the chest at a time if that feels good.” Repeat in the morning before you get out of bed. Many women “will notice an immediate difference.”

Grab an extra pillow while sleeping 

Don’t just tuck a skimpy pillow between your knees and assume it’ll relieve hip pain. You want a long, firm pillow or body pillow supporting your top leg to keep it from dropping inward during the night. This can deliver relief for sore hips by taking pressure off your top hip, pelvis and spine, according to Van Sickle. 

Support your waist overnight

A surprising suggestion: “Women’s waists are more narrow than the hips, so adding a small support under the waist can be very helpful as well,” she notes. Even a folded bath towel can be helpful. Place this under the waist and above the top of the pelvis. “This fills the space between the mattress and the spine so that your spine remains in a neutral position, reducing pressure on the low back and the hips.”

Wellness

Sciatica Pain Keeping You Up at Night? Here’s How To Sleep More Soundly

Ever been lying in bed at night, trying to doze off, when you suddenly feel a jolt of pain running down your back and into your buttock or leg? Sciatica-related lower back pain is a common problem, affecting up to 40 percent of Americans. The discomfort it causes can make walking and exercising difficult, but […]

Stay active 

These simple strategies can make a huge difference in managing hip pain for so many of us. And if you want to take it to the next level, regular physical activity that helps keep you strong and flexible can make a significant difference in how well our hips feel, says Van Sickle. 

But if you find yourself constantly living with hip pain, especially if it regularly wakes you up, definitely talk to your doctor about physical therapy and other treatment options that can greatly reduce soreness and improve your quality of life. A physical therapist can also guide you through targeted exercises that strengthen the muscles over time.

The bottom line on relief for sore hips

Whatever shape your hips are in at the moment, “there is a lot we can do,” says Van Sickle. And for so many of us, a little 30-second exercise and small tweaks to how you sleep can add up to real, lasting relief. Comfortable mornings, here we come!

Migraines are more than just a nuisance—they can trigger common symptoms like extreme sensitivity to light, throbbing head pain and nausea that can be debilitating. The worst part? Left untreated, a migraine can last for up to 72 hours. But that doesn’t mean you have to live with migraine pain. Research proves there are a few simple swaps you can make to your routine that provide real, lasting migraine relief. Keep reading for the surprising treatment options that can help.

3 easy swaps for migraine relief

Aside from avoiding common migraine triggers like stress, lack of sleep and dehydration, consider adding these smart migraine-relief strategies to your routine to manage symptoms with ease. 

Wellness

Ease Migraines Fast with These Remedies: Peppermint, Magnesium and More

Sometimes, a cabinet cure is the best remedy of them all.

Switch up your meds

When Mayo Clinic researchers analyzed data from more than 3 million migraine attacks, they found that NSAID pain relievers other than ibuprofen (including naproxen and diclofenac) were, on average, 94 percent more likely than ibuprofen to be effective. Prescription triptans (such as Relpax, Zomig and Imitrex) performed even better, proving around five times as likely to work. The researchers say their findings confirm that taking triptans earlier in treatment—rather than saving them for when pain becomes severe or after OTC painkillers fail—may be better at heading off attacks.

Shift your gel pack

Multiple studies show that cold packs help provide migraine pain relief, but cooling your neck rather than your head may be even more effective. A University of Hawaii study found that 77 percent of folks who applied a frozen wrap over the front of their neck at the start of a migraine found relief. Indeed, those who chilled their necks decreased pain by 32 percent within 30 minutes, while those who didn’t experienced a 31.5 percent increase in pain. The researchers suspect chilling the neck cools blood flowing through the carotid arteries before it can reach the brain, reducing migraine pain fast. One skin-safe cold pack to try: Chilltherapy Small Ripple.

Wellness

5 Essential Oils That Relieve Headaches Quickly and Naturally

When head pain strikes, you want fast relief.  Luckily, there are a variety of essential oils for headaches that can reduce your discomfort quickly and naturally. Keep reading to learn which oils work best and how to use each to maximize the benefits. What are essential oils? “Essential oils are extracts from plants that, when […]

Find your new fragrance 

Scents can trigger an attack in up to 70 percent of people with migraines, according to Brazilian findings. Although scent triggers can vary from person to person, there’s one exception for many of us: lavender. In fact, a study in European Neurology found that inhaling it for 15 minutes helped relieve 71 percent of migraine attacks, reducing pain by an average of 3.6 points on a 10-point scale. 

Tip: Dab two to three drops of lavender essential oil (diluted in a carrier oil) on your upper lip to mimic the study’s easy-to-inhale technique for speedy migraine relief. Or simply light a candle, like Sand + Fog’s Lavender Scented Candle, to fill your room with the migraine-taming scent.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If you’ve noticed that sex has become painful lately, you might be experiencing a condition called vaginismus. It happens when the pelvic floor muscles tighten involuntarily, making penetration uncomfortable or even impossible. “Vaginismus is something I see in my practice and hear about frequently from women,” reveals triple-board certified ob-gyn Anna Cabeca, DO. “The encouraging thing is that it can be very treatable once we understand what’s happening.” Keep reading for expert advice on how to treat this frustrating condition so you can reclaim comfortable, joyful intimacy. (And don’t miss the condition’s buzzy pop-culture reference!)

What is vaginismus, and how does it feel?

The main vaginismus symptom is involuntary tightening of the vaginal muscles when penetration is attempted or even anticipated. “Women often describe it as their body clenching or tensing up, sometimes with pain at the vaginal opening,” says Dr. Cabeca. “It can range from mild discomfort to severe pain that makes intercourse feel genuinely blocked.”

“Women often describe it as hitting a wall, a burning or tearing sensation or the body ‘slamming shut’,” adds Vanessa Cushing, a certified sex therapist who treats the psychological, relational and emotional symptoms of vaginismus on a daily basis and personally experienced it herself.

It doesn’t just happen during sex. Some women also experience vaginismus when inserting tampons or undergoing a gynecologic exam.

“Vaginismus is known as ‘high-tone pelvic floor’,” explains Michael Ingber, MD, a urogynecologist and co-founder of LiviWell. This muscle tightening is involuntary. “A woman may very much want to have intercourse, but her pelvic floor muscles essentially react automatically.” This creates an additional challenge. He explains, “Fear or anticipation of pain can then lead to more muscle tightening, creating a cycle of pain and avoidance.”

What causes vaginismus?

Many cases of vaginismus are rooted in a specific event. “It can be triggered by all kinds of things: a yeast infection or UTI that makes sex painful so the body ‘learned’ to guard against it, childbirth, menopause and related hormonal changes, a medical procedure or sexual trauma,” suggests Cushing. “It means vaginismus isn’t just a trauma response. Sometimes the body’s protective reflex gets switched on by something as ordinary as a UTI, and then keeps firing long after the original cause is gone.”

How common is the condition?

Awareness of this women’s health condition has hit pop culture, thanks to the new novel Thighs Wide Shut by Hayley Fleming, who was diagnosed with the mysterious condition. The second-chance romance centers on a character grappling with vaginismus. But how common is it in the real world? Vaginismus affects up to seven percent of women, according to The Journal of Sexual Medicine. And BMC Public Health reports up to 21 percent of women experience painful sexual intercourse at some point in their life.

A gynecologist can diagnose you with vaginismus after taking a sexual health history and giving you an exam. Vaginismus is often categorized as part of a broader condition called genito-pelvic pain/penetration disorder.

How hormonal changes can contribute to vaginismus

Beyond the muscle response itself, hormonal factors with aging can also play a role. “It’s important to address anything else that may be contributing to pain or discomfort, including inflammation, vaginal dryness or hormonal changes,” says Dr. Cabeca. “In some women, particularly during perimenopause or menopause, local hormone therapy or vaginal moisturizers may be helpful when dryness or tissue changes are contributing to pain.”

How to treat vaginismus

The good news? Multiple effective treatments can help you find relief, from working with a pelvic floor physical therapist to learning how to practice diaphragmatic breathing.

Start physical therapy

“This is where pelvic floor physical therapy can become your best friend,” says Dr. Cabeca. “A skilled pelvic floor therapist can help you learn to relax those muscles, because some women actually need to relax the pelvic floor, not strengthen it.”

Dr. Ingber adds, “We often recommend ‘wands’, which are silicone, pyrex, glass or metal inserts that can help in relaxing these muscles. Pelvic floor therapists are excellent at directing women on how to use these wands, and where to use them.” This approach is effective: “For some women, a few visits with a pelvic floor therapist may completely resolve the problem.”

Use vaginal dilators

“Vaginal dilators may also be used gradually and gently, at your own pace,” says Dr. Cabeca. With this approach, you begin by inserting a very small tool in the vagina, then slowly progressing to larger sizes as your muscles learn to relax. “It’s about retraining your muscles.”

Try relaxation techniques

Dr. Ingber says, “Relaxation and breathing techniques can be helpful.” Cushing adds the goal is, “Treating the nervous system, not just the muscle.”

Consider medications

Vaginal relaxant suppositories (medications that help muscles release tension) or Botox injections of the pelvic muscles can also be used in certain cases.

Try talk therapy

The psychological component is equally important. to treat here Dr. Cabeca recommends, “Reducing anxiety, building confidence, learning to breathe through the sensation and sometimes working with a therapist or sex therapist when fear or anxiety is part of the cycle.”

Cushing adds, “Partners are often included in sessions, because vaginismus affects the relationship too, and shame or misunderstanding on either side can make things worse.”

Healing from vaginismus: It’s not your fault

In her therapy practice, Cushing has observed, “The most common turning point is when a patient stops seeing her body as broken and starts seeing the tightening as a protective reflex that can be retrained. That reframe alone often reduces the fear that fuels the cycle.”

“The women who do best are often the ones who stop blaming themselves and get curious instead,” adds Dr. Cabeca. “That shift from shame and fear toward understanding and compassion can be incredibly powerful.”

How fast can women get relief from vaginismus?

“It really depends on the woman and what’s driving it,” says Dr. Cabeca. “Some women see meaningful improvement within weeks; others need months of consistent, gentle work.”

Dr. Ingber shares, “One woman told me she couldn’t have sex with her husband for 12 years, due to severe pain and discomfort. After 12 weeks of therapy, medical management and a minor procedure we did in the office, she had pain-free sex for the first time in over a decade.” His advice: “Seek a specialist to care for you, and there is almost always something we can do!”

And one Reddit user shared online, “I cured my vaginismus in four months.” She used pelvic floor physical therapy and says, “I went once a week, and it was a game-changer. Most insurance companies cover it, so definitely check!”

The bottom line

“The important thing for women experiencing vaginismus is that there is real reason for hope,” says Dr. Cabeca. “I’ve seen women go from genuine fear of intimacy to being able to have comfortable, pain-free sex. It takes patience and the right support, but significant improvement is absolutely possible.” Remember: Your body’s protective response can be retrained.

The solution to everyday aches might be as simple as what’s on your plate. You’ve probably heard the phrase “anti-inflammatory diet,” but what does that really mean, and can it actually make a difference? We asked experts about the exact foods that reduce painful inflammation. Turns out, eating the foods on this simple grocery list can lead to big long-term health benefits, including less pain, less illness, more energy and improved weight management. Plus, these ingredients are simple to find and easy to enjoy.

What is inflammation in the body?

Inflammation can take different forms. Sometimes it shows up as visible swelling from an injury, part of your body’s natural healing response. Other times it can lurk below the surface and spread. This happens when chemical signals from your cells stay active longer than they should, which can trigger symptoms and illnesses. This body-wide inflammation can be the most harmful over time.

“Inflammation leads to pain, injury and chronic disease,” confirms dietitian Theresa DeLorenzo, RD, a nutrition science professor at Russell Sage College. But she offers hope for this sneaky health issue: “There are foods you can eat to reduce inflammation and reduce this risk.”

The 7 best foods that reduce inflammation naturally

For starters, many experts recommend cutting back on foods known to fuel chronic inflammation, such as gluten-containing wheat, highly processed seed oils, refined sugar or artificial sweeteners, alcohol and dairy. Instead, make the following tasty foods part of your healthy diet:

Fish like salmon

One anti-inflammatory food topped the experts’ lists: fatty fish. “Salmon is rich in long-chain omega-3 fatty acids, which are involved in the regulation of inflammatory processes,” explains Johannah Katz, a registered dietitian specializing in preventive care. Those healthy fats work like natural medicine for your body, even helping to ease rheumatoid arthritis symptoms.

In an eight-week study published in the European Journal of Clinical Nutrition, adults who ate salmon three times per week had significant reductions in the inflammatory markers that showed up in their blood work.

Katz recommends aiming for roughly 4 to 5 ounces (about the size of a deck of cards) of salmon two to three times per week. Or try other oily fish like sardines, trout and mackerel, which also boast an anti-inflammatory effect.

Blueberries

Love berries? Their vivid color is a sign of powerful anti-inflammatory compounds at work, repairing cellular damage. “Blueberries are particularly rich in anthocyanins, the blue-purple polyphenol pigments that have been studied for their effects on oxidative stress and inflammatory signaling,” explains Katz. Adults with metabolic syndrome who supplemented with blueberries decreased expression of inflammatory genes, compared to those who didn’t get berries, according to a Food & Function study. Their cells were literally producing less inflammation.

Katz suggests eating approximately 1 cup of fresh or frozen blueberries most days and making blueberries part of a polyphenol-rich diet. Other food sources of anthocyanins include green tea, dark chocolate and cloves.

Olive oil

You may be surprised to learn that the olive oil in your kitchen has all-natural pain-relieving powers. “Extra-virgin olive oil contains high levels of oleocanthal, a natural anti-inflammatory compound that has unique properties similar to ibuprofen,” says Dawn Menning, a registered dietitian and certified diabetes care and education specialist with Nutu.

After reviewing 30 studies involving 3,000 participants, scientists publishing in Nutrients found that people who consumed olive oil had significantly reduced levels of inflammation, compared to their oil-skipping peers.

Katz recommends using extra-virgin olive oil daily, “ideally in place of butter or other saturated-fat-rich fats.” Goal: 1 to 2 tablespoons.

Leafy greens or cruciferous vegetables

Your mom was right about eating your veggies. Dark leafy greens such as spinach and kale are rich in vitamins A, C and K, and antioxidants that may help reduce inflammation, says Menning. She adds, “Broccoli contains a compound called sulforaphane, which some researchers believe may slow the progression of osteoarthritis.”

Here’s proof: A study out of Spain found smokers eating broccoli every day for 10 days experienced a 45 percent drop in a key inflammatory marker. Katz recommends eating 1 cup of broccoli daily.

Beans

Researchers are uncovering more and more evidence showing that the health of your gut bacteria (or gut microbiome) directly impacts inflammation throughout your body. And fiber-rich foods like beans, lentils and chickpeas support the health of the gut microbiome, essentially reducing inflammation from the inside out.

“Legumes also provide plant protein, magnesium and numerous phytochemicals,” Katz adds. The proof of their anti-inflammatory benefits: Obese adults who ate four servings of cooked legumes per week had greater reductions in key inflammation markers than those without legumes, in one study.

How much to eat for yourself? Katz suggests reaching for up to 1 cup of cooked beans, lentils or chickpeas at least four times per week.

Fermented foods

Remember how we mentioned the importance of the gut microbiome? In a Stanford study published in the journal Cell, when adults consumed high-fermented foods for 10 weeks, their gut microbiome changed so favorably, it triggered a decrease in 19 different inflammatory markers in the body. “This is where the evidence surprised even the researchers,” says nutritionist Sarah Otto, co-founder of the gut-health company Goodness Lover. “Fermented foods did something fiber alone did not.” In other words, fermented foods offer unique anti-inflammatory benefits you can’t get anywhere else.

Otto recommends starting with one serving a day of fermented foods that reduce inflammation—like kefir, yogurt, kimchi or sauerkraut—and build up to two or three.

Healing spices

Don’t overlook spices, which are easy to layer into anti-inflammatory meals to boost health benefits. ”Culinary herbs are also medicinal,” reminds Bethany Tennant, a naturopathic physician and certified nutrition specialist, part of this year’s International Olympic Committee diploma of sports nutrition program. She calls out turmeric, ginger and cinnamon as stars in this category. She explains that the curcumin compounds in turmeric and the gingerols in ginger directly “impact inflammatory pathways.”

Tennant recommends using anti-inflammatory spices regularly in meals, multiple times a week. “Daily would be best.”

How to maximize the benefits of foods that reduce inflammation

Now that you have a winning grocery list to work from, consider one more piece of advice: “The real secret is consistency over perfection,” says Anna Cabeca, DO, a triple-board certified physician specializing in women’s health. “Build these foods into your meals regularly, eat them whole—not juiced—and pair them together. That combination of protein, healthy fat and nutrient-dense vegetables is what creates real results.”

Looking for a simple framework to bring all these foods together? Consider adopting a Mediterranean-style diet, which emphasizes many of these tasty, anti-inflammatory superstars while avoiding things like fried foods and processed meats that can trigger inflammation.

How long does it take to feel results?

The time varies from person to person. “There isn’t a universal timeline, because inflammatory markers are affected by body weight, smoking, physical activity, sleep, underlying disease and the rest of someone’s diet,” explains Katz. “However, human dietary interventions have detected changes in inflammatory biomarkers in as little as 10 days and over approximately six to eight weeks.” That’s motivation to start today!

From waking up stiff and aching after an afternoon in the garden to feeling a sudden calf cramp in the middle of the night, sore muscles seem to show up more often once we hit 50. But you don’t have to just live with the discomfort. Here we’re revealing how to relieve sore muscles, ease tightness and calm inflammation using simple, science-backed remedies so you can start moving comfortably again.

What causes sore muscles after 50

Muscle pain can happen at any age, but we become more prone to discomfort and muscle strain as the years go on, thanks to a mix of hormone swings and everyday wear and tear.

“[Muscle spasms] happen when nerve signals misfire, causing the muscle to contract and stay tense instead of relaxing,” Jaclyn Tolentino, DO, lead functional medicine practitioner at Love.Life, explains. “As women age, muscle spasms can become more frequent due to hormonal shifts, circulation changes and lower levels of key minerals like magnesium and potassium.”

Common culprits include:

• Dehydration and electrolyte imbalance. Magnesium, potassium, calcium and sodium are essential for muscle function—running low leads to cramping.
• Hormonal changes. As estrogen dips during menopause, aches often increase.
• Age-related muscle loss. “Older adults tend to experience more frequent spasms due to muscle loss (sarcopenia), reduced circulation and age-related changes in nerve function,” says Zach Smith, DPT, physical therapist with HIDEF Physical Therapy.
• Poor circulation from prolonged sitting or standing.
• Certain medications, including diuretics and statins, which can deplete minerals.
• Stress. “Chronic tension can tighten muscles and amplify nerve irritability, predisposing them to spasms,” Smith says.
• Overdoing it. “Weekend warrior” syndrome can strike when you spend a long day gardening, working on home projects or doing a hike that’s more physically demanding than your body is used to, leading to muscle strain and soreness. 
• Delayed-onset muscle soreness (DOMS). This happens when sore muscles flare up about 24 to 72 hours after a challenging new physical activity. 

Wellness

Nutritionist: Pickle Juice *Does* End Leg Cramps — But Not for the Reason You Think

Getting more of a sneaky compound in pickle juice can thwart the cramps — plus 3 more tips that work

How to relieve sore muscles: 7 home remedies

The right mix of gentle movement, hydration and time-honored home treatments can bring real relief from sore muscles. Here’s what doctors and research recommend.

Stretch gently—especially before bed

Careful stretching lengthens tight muscles and encourages them to relax. If a leg cramp strikes, Smith recommends pulling the toes upward for a calf spasm, or standing up and lightly putting weight through the leg. This can start to ease discomfort in as little as a few minutes. A 2016 study in Healthcare also found that exercises focused on strength, flexibility or aerobic fitness can loosen tight muscles and increase blood flow to speed healing.

Tip: Need extra relief from achy legs? Consider a compression massager like Nekteck Cordless Air Compression Full Leg Boot Massager, which improves circulation and reduces muscle soreness. 

Try a light massage

Gently massaging sore spots boosts blood flow and eases tightness when you’re experiencing muscle soreness. Use light pressure with your fingers or a foam roller, since the area is likely tender. Dr. Tolentino suggests applying magnesium lotion as you rub to enhance the benefit.

Sip ginger tea

Anti-inflammatory ginger has been a cornerstone of Indian Ayurvedic medicine for soothing joint pain. A study in Arthritis & Rheumatology found that people with arthritis who took ginger extract capsules twice daily experienced significantly less knee pain and stiffness.

Alternate hot and cold

A cold pack numbs sharp pain and reduces inflammation, while a warm compress relaxes tight muscles by improving circulation. Most experts recommend starting with an ice pack, such as the TheraICE Any Sleeve (a cold compression sleeve that slides over your knee, elbow, ankle or calf), for about 10 to 15 minutes at time when pain first strikes. After about 48 hours, switch to a warm compress for the same amount of time.

Tip: For achy feet, a 2018 study found that contrast soaking—one minute in cold water and one minute in very warm water, repeated three times—can reduce swelling faster than heat alone.

Soak in Epsom salts

For centuries, we’ve instinctively turned to warm, mineral-rich baths to ease muscle aches. Research in Applied Sciences confirms that the combination of heat and sea salt boosts circulation, relaxes muscles and reduces inflammation head to toe. Add a cup of Epsom salts to your next warm bath to relieve muscle soreness.

Wellness

Knee Pain When Bending? These 8 MD-Approved Tricks Help End the Ache Naturally

You may think *this* move makes knee pain worse, but MD says it's key to reversing stiffness

Refuel with mineral-rich foods

Drinking plenty of water helps you stay hydrated and prevent future muscle soreness. Foods that support muscle relaxation include leafy greens like kale and spinach, bananas, avocados, sweet potatoes and coconut water. Need an extra mineral boost? Stir Hydrate by Celtic Sea Salt, a natural electrolyte powder, into a tall glass of water and sip.

Take a walk

A Northwestern University study found that getting at least 45 minutes of exercise each week helped participants with lower-extremity joint symptoms maintain or improve physical function. Even short strolls through the house count.

When to talk to your doctor about sore muscles

Most sore muscles resolve on their own with a little TLC. But if aches are frequent, severe or come with weakness, numbness or swelling, Dr. Tolentino says it’s time to call your doctor to rule out an underlying issue.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Many of us watched our mothers become too stiff in the shoulders to reach back and fasten their own bras. Frozen shoulder is a common complaint, and our chances of experiencing its frustrating limitations climb as we age. But there’s good news: Gentle, pain-free exercises can help us prevent shoulder problems from developing. Here, expert advice to guard against frozen shoulder and some easy stretches to try today at home if you want to stay healthy and nimble long into the future.

Understanding frozen shoulder

“Yet another challenge women in perimenopause and menopause face with declining estrogen levels is increased inflammation and joint stiffness,” says Milica McDowell, DPT, a doctor of physical therapy who treats midlife women. “This can rear its ugly head as a frozen shoulder, which is a condition where the shoulder becomes tight, connective tissue shortens, inflammation rises, joint lubrication decreases and range of motion is lost.” McDowell adds, “Oftentimes, frozen shoulders aren’t particularly painful. They just have incredibly limited range of motion. Cases that are more severe can include painful symptoms as well.”

How common is frozen shoulder after menopause?

“Frozen shoulder has been reported to occur most commonly during the perimenopausal and menopausal years,” explains rehabilitation and sports medicine physician Mariam Zakhary, DO, at Ikon Recovery Centers. And a big reason why is hormone-related tissue stiffness. How common is it? “Frozen shoulder occurs in approximately two to five percent of adults and appears more frequently among females aged 40 to 60.”

But hormones aren’t the only culprit. A lifetime of hunching or slumping our posture can also trigger shoulder pain and limit our mobility. Esther Gokhale, who has spent a lifetime helping people reverse or prevent back, shoulder and neck pain, notes that the genders are prone to different ways of holding and tensing the body. “Especially women round our shoulders to hide our boobs, maybe in teenage years,” Gokhale explains. “It is true that we have a lot more bad societal messaging as women than men do.”

The best stretches for your shoulders

“Gentle, pain-free stretching may assist in maintaining mobility and reducing stiffness, as well as helping individuals recover from frozen shoulder,” says Dr. Zakhary. Avoid stretches that trigger pain, since they can exacerbate symptoms in the affected arm. She adds, “Posture and body mechanics methods such as the Gokhale Method, which attempt to promote proper postural alignment and reduce muscle tension throughout the neck and shoulder region, may contribute to improved posture and movement quality.”

4 frozen shoulder stretches you can do at home

“At-home care is the most important,” Dr. Zakhary says. So here are four frozen shoulder exercises to try.

Stretch 1: Improve circulation with the Gokhale Method shoulder roll

“One of the things that’s really important for keeping all these tissues pliable is good circulation,” says Gokhale, who recommends this shoulder roll exercise to improve blood flow and nerve communication in the shoulder.

To do
Step 1: Sit tall in a chair. (You can use this stretch-sitting method.)
Step 2: Take one shoulder, stretch it a little forward and then do a rainbow arc to take it up and back.
Step 3: Let gravity settle the shoulder in this new, unhunched position.
Step 4: Repeat on the other side.

“Now you’ve got better circulation to every part of your upper body including your shoulder joint,” says Gokhale. She adds that resetting your shoulder posture like this every time you sit down creates “a nice, hospitable, soft environment, so they can operate properly.”

Stretch 2: Regain motion with pendulum swings

This pendulum activity helps regain lost range of motion in your shoulders.

To do
Step 1: Stand next to a sturdy table or chair. Place your left arm on the surface for support.
Step 2: Bend at the waist and let your right arm dangle, relaxed, toward the floor.
Step 3: Rock your hips or knees to create momentum to get your loose arm to swing forward and backward, side to side or in a circle, reversing direction.
Step 4: Repeat with the other arm.

Stretch 3: Increase range of motion with wall walks

This gentle stretch builds strength and expands your range of motion.

To do
Step 1: Stand an arm length away from a wall.
Step 2: Reach out with a relaxed arm and gently touch the wall.
Step 3: Use your fingers to “walk” up the wall until you run out of your range, and then walk back down.
Step 4: Repeat with the other arm.

Stretch 4: Build shoulder strength with external rotations

This stretching exercise helps build arm strength without straining the shoulder.

To do
Step 1: Stand in front of a closed door with a resistance band attached to the door knob.
Step 2: While holding the unattached end of the band, start with one arm bent at the elbow (90°) and keep it tucked firmly against your ribs.
Step 3: Extend that forearm out, stretching the band with it, while keeping your elbow tucked against your side. Hold for 30 seconds. Then return the hand to your stomach.
Step 4: Switch sides and repeat.

More ways to keep shoulders healthy

Beyond stretching, these simple strategies can help you maintain healthy, flexible shoulder muscles and joints:

Eat anti-inflammatory foods: “Frozen shoulder is not simply ‘tight’ muscles. It is an inflammatory process,” says Dr. Zakhary. Consider an anti-inflammatory diet to help keep flare ups at bay.

Practice awareness: “Some of the best data on prevention and management of this problem is early awareness” of restricted movement, explains McDowell. “If you are starting to have difficulty reaching back to get your seatbelt, you might be headed down this path” toward frozen shoulder. “Making sure you are maintaining equal range of motion on your right and your left is critical to avoiding these problems starting in the first place.”

Try a self test: “Make sure that you’re not losing the ability to tuck a shirt or fasten a bra behind you. They are critical at-home tests to keep you aware of how much range of motion you do have,” says McDowell. Check in with yourself regularly to make sure you’re maintaining your full range of motion over time.

Hold your phone high: McDowell tells patients not to stare down at their cell phones. Instead, hold it up at eye level. “This can make significant differences in rounded shoulders and internally rotated posture, which are two contributors to the risks of developing frozen shoulder.”

What to remember about frozen shoulder

The key to healthy, flexible shoulders and making a full recovery? Gentle, consistent movement. Listen to your body, never push past pain and pay attention to early warning signs like stiffness or limited range of motion. With just a few minutes of stretching each day, you can keep your shoulders pain-free and flexible for years to come.

Cold plunge tubs have moved from athletic training rooms into ordinary bathrooms and garages, and the numbers say the shift is accelerating. The global cold plunge tub market was valued at $354.6 million in 2025 and is projected to reach $659.9 million by 2033, growing at 8.1% a year, according to Grand View Research. North America already holds 38.8% of that market.

For anyone weighing the spend, the choice now comes down to three very different approaches, each with its own price tag and setup demands.

How cold plunge systems work

Home cold therapy generally falls into three categories.

All-in-one plunge tubs are purpose-built systems that arrive with integrated cooling, filtration, sanitation and app-based temperature control. The Plunge Original Cold Plunge Tub is a representative example. Its acrylic vessel fits users up to 6-foot-8 and is engineered to hold a target temperature with what the company calls ultra-quiet cooling. Setup is simpler than a retrofit because the tub, chiller and filtration ship as one product.

Wellness

These 11 At-Home Wellness Tools Are Just Starting to Go Mainstream

Wellness retreats are the biggest luxury travel trend going into 2026, but the price tags can run into the thousands. The good news is that the at-home wellness tools experts are recommending right now can deliver much of that retreat energy without leaving the house. The global wellness industry has ballooned to $4.4 trillion, and […]

Retrofit systems take a different route. Rather than buying a dedicated tub, homeowners add a chiller, circulation pump and filtration to a bathtub they already own. The HomePlunge H3 is built for this scenario. The company describes it as a chiller that turns an existing bathtub into a fully functional cold plunge with no dedicated tub, no bags of ice and no plumbing required.

Iceless units eliminate the manual work of hauling ice by using mechanical refrigeration to hold cold water at a set temperature. The SnowCap Thermoelectric Ice Bath pushes the category further by housing the entire cooling, heating, filtration and sanitation system inside the lid. SnowCap says its unit cools to 1.5 degrees Celsius and heats to 40 degrees Celsius, arriving ready to use with no external chiller.

What a cold plunge costs at home

Price is the sharpest dividing line between the three categories.

Retrofits typically carry the lowest upfront cost because they reuse a bathtub the homeowner already owns. The HomePlunge H3 lists at $2,699. All-in-one systems sit at the premium end. The Plunge Original Cold Plunge Tub runs $6,790, reflecting the cost of a dedicated vessel plus integrated hardware. Iceless units land in between, with the SnowCap Thermoelectric Ice Bath priced at $3,900.

Operating costs shift the math further. Retrofit and iceless owners avoid recurring ice purchases, which can add up quickly for anyone using cold therapy several times a week. All-in-one and retrofit brands increasingly sell filters and service kits as recurring add-ons, and buyers now compare cold plunges against pool and spa accessories when budgeting for water care.

Why cold plunge demand is growing

Grand View Research attributes the market’s rise to the fusion of home wellness, DIY installation trends and the boom in home gyms that followed the pandemic. Urban consumers in particular are driving demand for compact, low-maintenance systems that deliver what the report calls professional-level recovery benefits at home.

Awareness of cold exposure’s role in reducing inflammation, aiding muscle recovery and managing stress has been amplified by professional athletes, fitness influencers and wellness practitioners. That visibility has helped normalize cold-water immersion as part of a daily routine rather than a specialty therapy reserved for elite athletes.

A separate market research survey projects that chiller tubs will hold 58.0% of category share in 2026, and that electric chillers specifically will account for 64.0% of that share. The reason is straightforward. Repeat users want a fixed water temperature without buying ice, and temperature stability is the clearest upgrade over an ice-filled tub.

For buyers, the decision now looks less like whether to try cold therapy and more like which category fits the space, budget and routine at home.

Esther Gokhale couldn’t sleep. She couldn’t carry her baby. All because of excruciating back pain. “It felt like I had an ice pick in my bum with radiating pain all the way to my toes. It was just miserable,” she recalls. She tried everything: chiropractic care, massage, acupuncture and even surgery, but nothing helped. What she discovered on her quest for relief is now helping thousands escape chronic back pain, even when every other treatment has failed. It’s called the Gokhale Method (pronounced GO-clay), and 86 percent of people who try it report real relief from even stubborn back pain in under 60 seconds. Here’s how this simple, virtually free posture technique is changing lives—and how you can use it starting today.

Why so many of us struggle with back pain

Up to 85 percent of people will suffer from back pain in their lifetime. And a landmark study in the Annals of the Rheumatic Diseases found that back pain causes more disability worldwide than any other condition—ranking highest among 291 conditions.

One big reason driving all that pain: We’ve gotten away from our ancestral, healthy posture, says Gokhale, who studied biochemistry at Harvard and Princeton before developing the Gokhale Method. When we’re born and during our toddler years, we display a natural posture or what she calls a “J spine,” where our back is straight with just a little curve at the bottom. “It’s called a behind for a reason—it should be behind you,” she quips.

But as we grow older, we slouch at desks, slump on soft couches and hunch over phones. Gradually, our natural J-spine shifts into an S-curve or C-shape. All that curving compresses our spinal discs and nerves, causing pain and problems.

How the Gokhale Method can end back pain in seconds

After studying in France and conducting research in Brazil, India and Portugal, Gokhale found a way to correct her back pain and the pain of others. Now she is the author of 8 Steps to a Pain-Free Back. And she earned the nickname the “Posture Guru of Silicon Valley.” She shares, “I did a good job in changing the shape of my spine, and this is what we do for all of our students. This is doable for everybody!”

Entire populations in tribal regions of the world are “operating without all this back pain,” she notes. We just need to re-learn to live in our natural J-spine state. “That’s why it works so quickly, because we’re not teaching something random.”

Your step-by-step guide to the Gokhale Method for back pain

Gokhale has several easy tricks for lying, walking, sitting and standing that can help with back pain, all part of the philosophy of improving everyday movement habits. Here’s one tweak to try today. The key here is to lengthen and flatten the spine (so it is more like a J, not an S.)

Step 1: Securely attach a Gokhale StretchSit cushion (with its friction nubs out) on the back of your chair, or fold up a towel and arrange it lengthwise against the back of your chair. The cushion should provide a firm vertical hold and a little gentle traction, Gokhale says.

Step 2: Sit with your bottom far back in the chair. Pivot your rib cage slightly forward—about an inch, like starting an ab-crunch exercise—to create space between your back and the cushion.

Step 3: In this slightly tilted forward posture, lengthen the spine by gently reaching the crown of your head toward the ceiling, as if a string is pulling you upward.

Step 4: While lengthened, lean back against the cushion to “hook” your back so you sit taller than usual. “This will elongate any sway you have in your spine,” she explains. (Watch this YouTube video for additional guidance.)

That’s it. You can sit comfortably in this tall posture knowing you’re not creating harmful curve and compression in your spine. “We call it the inner corset.” She adds, “Think party balloon: You’re slenderizing your abdomen so that it becomes a little elongated, and in that process, you’re decompressing your discs, your nerves.”

The life changing results people are seeing

“For many people, this gives instantaneous relief,” says Gokhale. “Little tweaks give big results.”

According to surveys conducted on students of the Gokhale Method, “86 percent of them report increased functionality, which is a figure you just don’t see in the back pain world,” she adds. What’s more, the Gokhale Method is the subject of a Stanford University research study right now under orthopedist Andrew Smuck, MD.

Stanford neurosurgeon John R. Adler, MD, shares this testimonial: “Every year tens of thousands of patients undergo major back surgery without any benefits. By using Esther Gokhale’s novel techniques, many of these patients can avoid such needless and expensive medical procedures, and quickly return to a pain-free life.”

The Gokhale Method also has some high profile fans, including tennis superstar Billie Jean King and music legend Joan Baez, who has been able to continue touring in her 70s without pain.

The Gokhale Method restores hope for back pain sufferers

“The biggest population of back pain sufferers are those who have given up hope. They’ve tried this, they’ve tried that. They’ve been through this emotional roller coaster of hoping and having their hopes dashed, so they’re not even looking [for answers] anymore,” Gokhale says. People with chronic back pain, failed surgeries, even scoliosis have been helped by this method. “It’s so enjoyable to watch them when they get the first glimmer of hope, and then when they get their first results. And then they are wondering why they never heard about this before, because this has been the solution for them.”

Two back pain myths—busted

Back pain doesn’t have to be inevitable with age: “We just assume disc degeneration is a normal part of aging,” Gokhale says. But that doesn’t have to be the case. Landmark research in Acta Orthopaedica shows that spinal disc heights don’t naturally decrease with age.

You don’t have to suffer back pain if you sit all day: You’ve probably heard that “sitting is the new smoking,” meaning bad for your health. But Gokhale says, “People who sit to earn a living at computers at desks actually do better [with back pain] than the alternative: manual labor. I’m going to invite you to a more optimistic view. Sitting is not only not the new smoking, but can actually heal you.”

Bonus health benefits of improved posture

It’s not just about relieving back pain. Research out of New Zealand shows there are profound health benefits that come from improved, upright posture including:

• Reduced anxiety
• Reduced depression
• Less fatigue
• Less stress

Bottom line: Trying this sit-stretch technique from The Gokhale Method can “reawaken hope” in people suffering from back pain, even after other methods—including surgery and physical therapy—have failed.

Imagine the worst headache of your life—but it is as fleeting and lightning fast as it is painful. You’d want answers immediately. These occurrences are called thunderclap headaches. Sometimes they are completely harmless, and sometimes, sadly, they turn deadly. I should know. I’m a health journalist who just happened to survive my own thunderclap headache experience. Now I’m here to tell you everything you need to know about this strange medical phenomenon. Understanding the risks and warning signs could save your life.

My thunderclap headache symptoms came on suddenly

I remember having a typical evening at home. I was chatting with my kids in the kitchen before we sat down to dinner. Then, suddenly, I felt something “explode,” for lack of a better word, behind my left eye. It was a pain unlike anything I’d ever experienced—the kind that made me clutch my face in my hands like I’d taken a baseball pitch to the head.

Had my contact lens torn and scratched my eyeball? Had my retina detached? There was no visible bleeding or swelling or blurred vision. And the searing pain left as quickly as it came. I didn’t have any signs of stroke or other medical distress. No changes with my balance or body numbness or trouble speaking.

I wasn’t the type of person who was prone to headaches. And what I’d experienced didn’t seem to fall under what I understood to be the headache umbrella. So I went about my night. I ultimately chalked the occurrence up to stress. Looking back, I understand how dangerous that decision was.

Why busy women delay medical care

I carefully monitored myself for the next couple of days. The intense pain was gone, but I still felt a dull headache and pressure above my left eye, like I’d strained a muscle. I knew I should get it checked out. But honestly, I wasn’t super eager to spend a day in an urgent care waiting room.

Throughout my career as a health writer, I’ve interviewed countless women who had to persist to get proper diagnoses. Many of them suffered from mysterious health conditions that doctors either missed or dismissed. (Learn how to fight back against medical gaslighting.)

What my doctor feared about my sudden headache

When I woke up on the fourth day with the same dull pain and pressure, I knew it was time to visit an urgent care clinic. The doctor told me “it’s probably nothing, but some people who present like this have an aneurysm.”

He went on to say any time someone can describe exactly where they were or what they were doing when instant pain struck, it indicated a possibly serious situation that warranted further testing. I was sent directly to the hospital emergency room, to rule out a potentially life-threatening condition.

How doctors diagnose a thunderclap headache

Here’s what happened next in the ER:

Scans will look for brain bleeds

I was given an IV drug cocktail to help me relax and control the pain, while hydrating my vessels to prep for imaging. First, I underwent a CT scan of my brain. Luckily, no active brain bleed or clot was found. But the tests didn’t end there. I also needed a more sensitive scan, called a CTA (computed tomography angiography), which uses a contrast dye to take a more detailed 3D picture of my head. This could show damage to smaller blood vessels and spot problems that a regular CT scan might miss. Thankfully, it didn’t reveal any brain bleeds or aneurysm ruptures either.

A spinal tap can reveal if there was a previous brain bleed

Next, I needed a lumbar puncture, also called a spinal tap. I got a little teary hearing that. I hated knowing that one of my tests ran a risk of triggering another headache after the procedure. But the sweet doctor explained it was the best way to rule out problems like the remnants of a brain bleed from four days ago, or something else like meningitis. Thankfully, that test came back clear, too.

Sometimes thunderclap headaches remain a mystery

With the absence of any big warning signs, I was told my pain must have been a “thunderclap headache” and sent home. I may never know why it happened. Once I knew I was safe, I did what any health nut would do—I researched everything I could about thunderclap headaches. What I discovered was eye-opening, and I knew I had to share it.

What is a thunderclap headache?

This type of headache isn’t like a migraine—it is most likely a sign or symptom. The pain can last anywhere from just a few seconds to about five minutes. “Thunderclap headaches often are the key warning for life-threatening brain bleeds, such as ruptured brain aneurysms or subarachnoid hemorrhage,” says pain expert Jacob Teitelbaum, MD.

If this is the first time you’re experiencing this type of pain, “this is a ‘call 911’ situation. Immediate treatment can make the difference between life and death.” To underscore the seriousness, he adds, “aneurysms are more likely to rupture in females.” However, if you have been evaluated and the workup is negative, then repeat headaches of this type are not an emergency.

Two warning signs that mean you need emergency care right now:

• Sudden onset: The pain reaches maximum intensity within 60 seconds.
• Severe intensity: It feels like the worst headache of your entire life.

The two main types of thunderclap headaches

Thunderclap headaches usually take one of two forms.

• Potentially deadly thunderclap headache. This type is triggered by a serious health issue like an aneurysm or stroke. In this case, the headache isn’t the issue. It is a symptom of a bigger health crisis.
• Primary thunderclap headache. Other times, this pain can mysteriously occur on its own, as it did in my case. “If no cause of the thunderclap headache is found, then the doctor may give a diagnosis of ‘primary thunderclap headache,’” Dr. Teitelbaum explains. “This label is not very meaningful except to say that ‘we have checked you over, we do not know what caused the headache, but it is not dangerous.'”

Who’s most at risk for thunderclap headaches?

About 1 in 300 people will experience a thunderclap headache in their lifetime. And the chances increase with age. “Smoking, high blood pressure and certain connective tissue disorders increase one’s risk,” says J. David Prologo, MD, an interventional radiologist at Emory University. “Women have a higher incidence, as do minorities.”

Why you may be hearing about this health phenomenon more lately: “Our ability to detect and treat them has improved, which may result in increasing numbers of diagnoses,” says Dr. Prologo.

You’re not alone if this happens to you. Actress Sharon Stone experienced a thunderclap headache back in 2001 when she described feeling a “lightning bolt” sensation to the head and suffered a stroke.

And Bret Michaels of the rock band Poison experienced a thunderclap headache in 2010 when he felt a burst in the back of his head and experienced a brain hemorrhage, followed by a stroke. It was nearly fatal. “It felt like a pop. They call it a thunderclap…It’s like a migraine times 10,” he said.

Other important facts about thunderclap headaches

• Thunderclap headaches can also be caused by blood vessel spasms or reversible cerebral vasoconstriction syndrome (RCVS), triggered by prescribed medications such as nasal decongestants or antidepressants, or illicit drug use. “These spasms can decrease over time by increasing magnesium intake,” Dr. Teitelbaum says.
• Thunderclap headaches can happen during sexual activity. Dr. Teitelbaum says, “When these headaches occur during orgasm, the medication indomethacin before intercourse can be especially helpful.”
• Supplementing with magnesium may help. Try taking magnesium threonate (2,000 mg daily) to relax the brain, suggests natural health expert Ann Louise Gittleman, PhD.

What to do if you experience thunderclap headache symptoms

If you ever experience sudden, severe head pain, please seek medical attention immediately—even if the pain goes away. Remember: You know your body best. Trust your instincts and never stop advocating for your health. It could save your life.

You never turn down an opportunity to play hide-and-seek with your granddaughter, and when a friend calls in absolute need of your signature dessert, you head straight to the kitchen, standing on your feet for hours. You’re still doing all the things that make you you, even while navigating knee osteoarthritis pain. But what if we told you there’s a one- to two-hour outpatient procedure that could curb your pain for a year or more—and it may even be covered by your insurance? No, it’s not science fiction. We asked experts to break down everything you need to know about this groundbreaking treatment known as genicular artery embolization (GAE), including who it’s for, how it works and the steps that could help you get it covered. 

What is osteoarthritis?

“The most common type of arthritis is osteoarthritis, which occurs as a result of the loss of cartilage at the end of a bone,” explains Sadia Saeed, MD, physician and medical advisor with Welzo. “This results in an individual experiencing joint pain, reduced motion and stiffness and swelling. These symptoms occur as a result of joint deterioration.”

Dr. Saeed says major causes of osteoarthritis include:

• Trauma or injury to the joints
• Genetic predisposition
• Obesity
• Strain or repeated stress on the joints
• Wear and tear on the joints from aging

Currently, common knee osteoarthritis treatments include:

• Exercise
• Physical therapy
• Over-the-counter medications to control inflammation and pain
• Weight loss, if needed
• Activity modifications to reduce discomfort
• Joint injections
• Knee replacement, if more conservative treatments haven’t worked

Aging

Can Ozempic Relieve Knee Pain? New Study Offers Insight

Osteoarthritis of the knee is a common and often painful condition affecting millions worldwide, especially older adults. As weight loss medications like Ozempic continue to gain traction for their positive impact on various health issues, new research suggests they may also provide relief for severe knee pain related to osteoarthritis. So, can GLP-1 and semaglutide […]

What is GAE, a new treatment for knee osteoarthritis?

If the above treatment options either haven’t delivered the relief you’d hoped for or aren’t right for you, GAE could be the key to helping ease the pain and stiffness that limits your daily activities. 

“Genicular artery embolization is a non-invasive process that reduces the blood supply to the inflamed areas of the knee joint,” explains Dr. Saeed. “This is done with a very small catheter placed via an artery in either the wrist or the groin area and directed to the small arteries that feed these inflamed regions. After which, the embolic agent [small particles] is released into the arterial system to stop the excessive blood supply to the knee joint. GAE generally can be completed within one to two hours. It is common for patients to go home on the same day as the procedure, and recovery time will likely be in terms of days rather than weeks.”

Research on GAE’s effectiveness for knee arthritis

Sometimes a medical procedure sounds too good in theory to work in practice, but research shows GAE lives up to the hype. 

In a new study in Radiology, 194 people with osteoarthritis-related knee pain had already tried at least three months of conservative treatments, including anti-inflammatory medications, physical therapy and steroid or hyaluronic acid injections, without enough relief. But after a single GAE procedure, their median pain scores dropped 57 percent over the next year.

Dr. Saeed says the findings suggest that people who find other knee osteoarthritis treatments to be ineffective could get clinically significant pain relief from this procedure.

Could GAE be right for you? 

“GAE is a spectacular alternative for women looking to avoid major surgery or buy themselves valuable, pain-free years,” says Anita Gupta, DO, MPP, PharmD, FASA, board-certified anesthesiologist, pharmacist and expert in health policy and pain medicine. “However, candidacy depends heavily on the structural stage of the arthritis.”

Ideal GAE candidates: Adults experiencing moderate to severe chronic knee pain without relief after at least three months of physical therapy or injections, or who have localized tenderness along the knee joint line, are a good fit, says Dr. Gupta.

Poor GAE candidates: People with bone-on-bone, end-stage osteoarthritis (grade 4), where mechanical joint failure is the main driver of pain rather than inflammation, are likely not a good fit, she adds. It also may not be a good fit for those with a joint infection, kidney impairment that could make contrast use unsafe and osteoarthritis pain coming from another source (like the spine or hip).

Rab Nawaz, MD, a board-certified neurologist, reminds us that while GAE can be a helpful treatment for pain relief, it does not cure osteoarthritis, correct major joint deformity or regrow cartilage.

Wellness

Treat Knee Bursitis at Home With Simple Remedies That Ease Pain + Stiffness

Finding it harder to do everyday activities like climb stairs or simply bend down to tie your shoes lately? If you have achy knees, it may be bursitis, a common inflammatory condition that causes pain and swelling. Keep reading for a top doctor’s insights into the surprising causes, sneaky risk factors and simple ways to […]

Is GAE for knee osteoarthritis covered by insurance?

So, you’re sold on giving GAE a try, but you’re not sold on what Advanced Medical Group says is a $4,000 to $10,000 price. Can you use insurance to take some of the financial load off? Potentially. 

“There are many variations in insurance coverage for GAE due to the fact that most health care providers view it as a relatively new treatment option for osteoarthritis,” says Dr. Saeed. She adds that the following strategies may increase your chances of getting the procedure covered for knee osteoarthritis:

• Documenting continuous pain
• Using conservative methods to treat your osteoarthritis first (physical therapy or medication)
• Getting images that confirm you have osteoarthritis
• Providing clear clinical notes from your physician indicating why previous treatments didn’t provide enough relief

“If insurance denies coverage for GAE, your physician and/or you may be able to get the denial overturned through an appeal process by submitting additional information—(medical records, recommendations from specialists, etc.—proving that the GAE was medically necessary,” adds Dr. Saeed.

The bottom line on knee osteoarthritis treatment 

Just as there’s no one-size-fits-all approach to health, there’s no universal approach to managing pain. Even if your friend swears a knee replacement changed her life or steroid injections have helped your cousin, it doesn’t mean either option will be right for you. The good news is that as medicine continues to evolve, there are more ways than ever to treat knee osteoarthritis pain. Talk to your doctor about whether GAE could be right for you. It could offer a middle ground between conservative treatments and major surgery, and with the right documentation and persistence, you may be able to get your insurance to cover it.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.