According to the Journal of Scoliosis and Spinal Disorders – “Low back pain (LBP) is the most common health problem among older adults that results in pain and disability.” Our bodies undergo various changes as we age, and the spine is no exception. Over time, the once-supple discs between the vertebrae can break down, leading to back pain, stiffness, and reduced mobility. While aging is inevitable, there are proactive steps everyone can take to care for their spine and maintain a healthy, active lifestyle. By taking charge of your spinal health, you can significantly improve your quality of life as you age.
Understanding Age-Related Spinal Changes
As a person gets older, the discs in the spine begin to lose water content, making them less flexible and more prone to injury or degeneration. Additionally, the ligaments and tendons that support the spine can weaken, leading to instability. These changes can result in conditions such as:
- Osteoarthritis: A degenerative joint disease that affects the cartilage in the joints, including the spine.
- Spinal Stenosis: A narrowing of the spinal canal, which can put pressure on the nerves and cause pain, numbness, and weakness.
- Herniated Discs: A condition where the soft center of a disc bulges or ruptures, pressing on nearby nerves.
- Degenerative Disc Disease: Arthritis-related changes in the joints and degeneration of spinal discs can result in degenerative disc disease and may present as consistent pain and stiffness in the back or neck.
Tips for Caring for Your Spine for a Lifetime
Here are some practical tips to help you care for your spine as you age:
- Maintain a Healthy Weight: Excess weight puts additional and unnecessary stress on your spine. Maintaining a healthy weight can reduce the pressure on your back and joints.
- Exercise Regularly: Regular exercise, such as walking, swimming, or yoga, can strengthen your back muscles, improve flexibility, and reduce pain. However, choosing low-impact exercises that are gentle on your joints is essential. Also, please consult with your physician before embarking on any new fitness routine, no matter how low impact you think it might be.
- Practice Good Posture: Good posture is essential for maintaining a healthy spine. Sit up straight, avoid slouching, and if you are often sedentary, take frequent breaks to stretch and move around.
- Lift Properly: When lifting heavy objects, bend at the knees, not the waist. Keep the object close to your body and lift it with your legs, not your back.
- Consider Ergonomic Factors: Ensure your workspace is ergonomically designed to minimize strain on your back and neck. Use a chair with good lumbar support and adjust your computer screen to eye level.
- Manage Stress: Stress can contribute to muscle tension and pain. Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing into your daily routine.
- Protect Your Spine During Sleep: Choose a mattress that adequately supports your spine. Consider using pillows to support your neck and back while sleeping.
Seeking professional help is a crucial step in managing spinal health. If you experience persistent back pain or other spinal symptoms, it’s important to consult with a healthcare professional. Early diagnosis and treatment can help prevent further complications, giving you the reassurance that you’re taking the right steps to care for your spine.
When to See a Spine Surgeon
While many spinal conditions can be managed conservatively, there are instances when a visit to a spine specialist may be necessary. If you experience severe, persistent pain, progressive neurological symptoms such as numbness and tingling in your arms or legs, or significant loss of function, it’s essential to consult with a physician experienced and knowledgeable in conditions affecting the spine.
A spine surgeon can assess your symptoms, perform necessary diagnostic tests, discuss treatment options, and recommend the best next steps. In some cases, surgery may be the most effective way to alleviate an underlying condition causing back pain while improving function and restoring quality of life.
By adopting a proactive approach to spinal health and seeking early medical attention, you can significantly reduce your risk of developing severe spinal conditions. An optimistic outlook and proactive approach can motivate you to take the necessary steps to care for your spine and enjoy the quality of life you deserve — now and well into the future.
Sources:
https://www.cedars-sinai.org/health-library/diseases-and-conditions/a/aging-spine.html
https://pmc.ncbi.nlm.nih.gov/articles/PMC3178886
https://www.srs.org/Patients/Conditions/Conditions-of-the-Aging-Spine
