Rediscover Your Strength: Unique Holistic Remedies for Musculoskeletal Pain in Women Over 30

Jun 7, 2024

 by Rob Bratcher
At  Barefit Movement Co-op, where we celebrate the power of natural movement and holistic wellness. Today, we dive into an all-too-common challenge faced by women over 30... musculoskeletal pain. From neck and shoulder tension to lower back discomfort, these aches can disrupt our lives. But fear not! We’re here to explore the causes and share unique, holistic approaches to prevention and treatment. Say goodbye to the monotony of traditional gyms and hello to a lifestyle that nurtures your body and soul.

Understanding the Root Causes

Musculoskeletal pain in women in their 30s and 40s often stems from a variety of sources:

  • Posture and Ergonomics: Long hours at a desk can lead to poor posture, straining muscles and joints.
  • Stress and Tension: Emotional stress often manifests physically, especially in the neck, shoulders, and back.
  • Hormonal Changes: Hormonal fluctuations can affect joint and muscle health, contributing to discomfort.
  • Sedentary Lifestyle: Lack of movement weakens muscles and reduces flexibility, making pain more likely.
  • Overuse Injuries: Repetitive motions, whether from work or exercise, can lead to strain and injury.

Holistic Lifestyle Changes for Prevention and Treatment

  1. Mindful Movement Embrace natural, functional movements that our bodies are designed for. Instead of regimented gym routines, incorporate activities that mimic real-life motions. This could be as simple as playing with your children, dancing freely, or engaging in outdoor activities like hiking and gardening.

  2. Grounding and Earthing Spend time barefoot on natural surfaces like grass, sand, or soil. Grounding, or earthing, helps to reduce inflammation and improve circulation, fostering overall musculoskeletal health.

  3. Postural Awareness Practice postural exercises that promote alignment and balance. Try the Alexander Technique or Feldenkrais Method, which focus on retraining your body to move efficiently and without strain.

  4. Stress Reduction Incorporate stress-relieving practices such as prayer, nature walks, or time in silence and solitude. Our playful workouts at BAREFIT are also great for getting those feel good hormones flowing, and reducing your stress. 

  5. Nutritional Support Nourish your body with anti-inflammatory foods. Incorporate plenty of leafy greens, fatty fish, nuts, seeds, and colorful vegetables. Consider supplements like magnesium, omega-3 fatty acids, and turmeric to support joint health.

Daily Exercises and Natural Movements

  1. Primal Movements Integrate primal movement patterns like squatting, lunging, pushing, pulling, bending, and twisting. These foundational movements improve strength, flexibility, and coordination.

    • Deep Squat: Sit into a deep squat, keeping your heels on the ground. This position helps open up the hips and lower back, countering the effects of prolonged sitting.
    • Bear Crawl: Crawl on all fours, engaging your core and promoting shoulder stability. This natural movement enhances overall body strength and mobility.
  2. Gentle Stretching Engage in gentle stretching routines that target tight areas. Try incorporating movements that feel intuitive and pleasurable, like reaching for the sky, twisting gently, and stretching your limbs in all directions.

  3. Dynamic Movements Embrace dynamic stretches and movements that promote fluidity and range of motion. Think of movements that mimic animals, such as the cat-cow stretch, which can release tension in the spine and improve flexibility.

  4. Breath-Integrated Exercises Combine breathwork with movement. Practices like 4-7-8 Breathing or specific breath-coordinated flows can enhance relaxation, reduce pain, and improve overall body mechanics.


At Barefit Movement Co-op, we believe in empowering women to reconnect with their bodies through holistic and natural means. Musculoskeletal pain doesn’t have to be a part of your daily life. By embracing mindful movement, reducing stress, nourishing your body, and incorporating primal exercises, you can live pain-free and vibrantly. Ditch the conventional gym and join us in a journey towards holistic wellness and joyful movement. Your body will thank you!

We’d love to hear your experiences and tips for managing musculoskeletal pain naturally. Join the conversation in the comments below and let’s build a supportive community together!