Aging brings with it a host of physical challenges, including muscle loss, joint stiffness, balance issues, and higher risk for certain illnesses. Remaining fit into your senior years starts with paying attention to the health of your spine. A strong and flexible back can make a significant difference in your mobility, independence, and overall health and wellbeing.
The good news is that, with proper care, you may be able to avoid pain and discomfort in your back—and keep moving and enjoying life on your own terms. Following is what you need to know to support the health of your spine.
Stay active
Simply put, this means to keep moving. Don’t be a couch potato, at least not for hours on end. It’s important to be aware that sitting for long periods causes the discs in the lower part of your spine to compress. Over time, a sedentary lifestyle can lead to bad posture, pain, stiffness, and even herniated or slipped discs.
If you’re sitting for a while, whether at work or home, make sure to get up every 30 minutes or so and walk around a bit. Have a good stretch to alleviate the pressure that prolonged sitting has on your back. This practice improves circulation, releases muscle tension, and does your spine good in the long term. If you have difficulty remembering to take breaks from sitting, use an app or alarm.
Work your core muscles
Keep your core and lower back muscles strong for optimal spine function. The muscles in this area are critical for good back support—and you don’t even have to hit the gym to strengthen them. Low-impact activities like cycling, walking, swimming, and yoga can do the job without being too strenuous and possibly causing an injury.
You can also enlist a personal trainer to learn how to properly execute core-strengthening moves like the plank, bridges, bird-dogs, and others. Alternatively, you might join a hiking group that explores different parks in your area or commit to a regular walk in your neighborhood after dinner with a friend. The key is to find something to do regularly that you enjoy and will stick with.
Mind your posture
Paying attention to your posture throughout your day will benefit your spine. Standing and sitting up straight helps your spine stay aligned and reduces strain on the critical muscles and ligaments that are trying to do the hard work of supporting your backbone. The more you can maintain the natural curvature of your back when sitting or standing, the more you can avoid imbalances that cause fatigue, pain, and soreness. The bonus in having good posture is that it aids breathing and circulation.
When standing, take a stance with your feet directly below your shoulders, tuck in your abdomen, keep your chin up, and set your shoulders back with your ears aligned above them. Sitting correctly requires choosing a chair with good back support and positioning your feet flat on the floor. If you use a computer at work, place the monitor at eye level and your keyboard at about elbow height.
Sleep correctly
Your sleeping position matters when it comes to maintaining a healthy back. It can also help you get a more restful sleep, which is essential for good physical and mental wellbeing. If your spine isn’t aligned during the night, it may strain your back, hips, and neck with pain and discomfort that wakes you up.
Aim for a comfortable posture that will keep your spine in its natural alignment and not put extra pressure on your discs. Often, the best approach is to sleep on your side with a small pillow between your knees to keep everything in the proper position. If you prefer sleeping on your back, put the cushion under your knees to keep your spine’s natural curve intact. Sleeping on your stomach usually isn’t recommended due to the extra strain on your lower back and neck. That said, stomach sleepers can find some relief with a flatter pillow.
Manage your weight
It’s no secret that obesity puts added pressure on your spine and back muscles. This is especially true with more weight around the abdomen. If not addressed, this excess weight can contribute to lower back pain and conditions like spinal stenosis, herniated discs, and degenerative disc disease.
Maintaining a healthy weight typically comes down to a combination of eating a better diet, engaging in regular exercise, getting sufficient sleep, and learning healthy ways to cope with stress. Prioritize whole foods like fruits, vegetables, whole grains, lean proteins, and healthy sources of fat over sugar, salt, and processed products. Be sure to stay hydrated as well.
Be careful when lifting
Avoiding injuries is also essential for a healthy spine, of course. That’s why it’s critical to use proper lifting techniques, especially as you age. Bend your knees, keep your spine in a neutral position, and lift with your legs. Keep the object as close to your body as possible and never twist your back while carrying a heavy load—pivot your entire body instead. Remember, there’s no harm in asking for help if an item is too heavy for you.