Unshrunk Academy · Pain & Mobility

Aches, twinges and stiffness? Let's talk about it.

Back pain that's new, a zing down one leg, stiff joints, sore heels, legs that won't keep still at night. These guides explain what may be going on in midlife, the gentle steps you can start today and what to ask your GP.

  • Instant PDF download
  • Best on a tablet or printed
  • With love from Marva & Lu
See the guidesNew here? Start Here

Is this for you?

  • Your back, hips or legs have started to grumble, and you've been told it's "just your age".
  • Your joints feel stiffer in the morning than they used to.
  • Your heels hurt first thing, or your legs won't settle at night.
  • You want gentle, practical steps and the right questions for your GP or physio.

Plain-English science, honest red flags and no scare stories.

The Pain & Mobility guides

Each guide covers what may be going on, gentle everyday steps and red flags in NHS wording.

Which guide is yours?

Start with the one that speaks to you most.

  • If it's your back, or a zing down one leg

    The Unshrunk Guide to Sciatica & Menopause

    Your spine and your hormones, what NICE says, gentle deep-core moves and red flags in NHS wording.

    £17.99

    Take a look

  • If your joints are stiff and sore

    Unshrunk & Unstoppable

    Why joint pain can change in menopause, everyday steps that help and what to ask your GP.

    £17.99

    Take a look

  • If your legs won't keep still at night

    Untwitch & Unshrink

    Restless legs in midlife: the iron check to ask about, night-time habits and a symptom diary for your GP.

    £17.99

    Take a look

  • If the pain is widespread and you're exhausted

    Unshrunk & Onwards

    Navigating fibromyalgia through perimenopause and beyond, with tools for your next appointment.

    £17.99

    Take a look

Menopause Awareness Month

20% off every Academy eBook

Use code UNSHRINK20 at checkout until 31 October. It works on every Academy guide, workbook and bundle.

  • Code: UNSHRINK20
  • Ends 31 October

Keep exploring

The rest of the Unshrunk Academy, plus two easy ways in if you're still deciding.

  • Not sure where to start?

    Find your midlife ritual

    Answer 10 quick questions and we'll point you to what fits you right now.

    Take the quiz

  • Prefer to start free?

    The Midlife Survival Guide

    Our free starter guide. A gentle first step while you work out what you need.

    Get it free

  • Unshrunk Academy

    Start Here

    The free guide, getting heard at your GP, and the big picture. The best place to begin.

    Browse

  • Unshrunk Academy

    Midlife Foundations

    How menopause works, food, movement and self-care.

    Browse

  • Unshrunk Academy

    Sleep, Mood & Mind

    3am wake-ups, sleep, ADHD and the emotional side of midlife.

    Browse

  • Unshrunk Academy

    Intimate & Pelvic Health

    Vaginal and pelvic health, everyday care, comfort and connection.

    Browse

  • Unshrunk Academy

    Magnesium & Midlife

    Spot the signs, then build a plan with your GP or pharmacist.

    Browse

  • Unshrunk Academy

    Your Voice, Your Care

    NHS rights, GP scripts and care that fits you.

    Browse

  • Unshrunk Academy

    Workbooks & Printables

    Planners, trackers, worksheets and a journal. Less reading, more doing.

    Browse

Good questions

What format are the guides?

Every Academy guide is a PDF ebook. Workbooks and printables are PDFs too, laid out so you can fill them in or print them.

How does the download work?

It's an instant digital download. Straight after checkout you'll get an email with your download link, and you'll find it on your order page too. No waiting in for the postman.

What's the best way to read them?

They're designed to be read on a tablet, where the pages look their best. A laptop or computer works well too, or you can print them.

Can I print them?

Yes. Print the whole thing, or just the trackers and checklists you want on the fridge.

What if a symptom worries me?

Each guide includes red flags in NHS wording, telling you when to see a GP and when to call 999 or go to A&E. If you're worried about a symptom, don't wait: speak to your GP, call NHS 111, or in an emergency call 999.

Is this medical advice?

No. Our guides give you general information and practical tools, not a diagnosis or treatment. Please talk to your GP or a healthcare professional about your own symptoms, and before you start, stop or change any treatment or supplement.

Move how you can. Ask for what you need.

You deserve answers, not a shrug. Start with the guide that fits, and take it at your own pace.

MarvaLus x

Lu & Marva, Co-founders, Unshrunk