What can we do about it?
8 out of 10 people will experience back pain in their lifetime
The last thing you want is for your back to become a problem, just when it’s time to enjoy life! An aching back at this age is likely to be the result of problems such as arthritis, which breaks down the cushioning cartilage and discs in the spine, or osteoporosis, which weakens the bones and can lead to compression fractures in the vertebrae.
Issues with back pain typically fall into two categories: those characteristic of age and those triggered by the way you use (or abuse!) your body.
As you age, your susceptibility increases for disc-related back pain. Most likely due to the drying out of the spinal discs, which are supposed to be soft and squishy. When a disc dries out, it doesn’t absorb shock as well. And if your posture is bad or you over exert your back, the disc can get pushed outward, causing pain.
One way to prevent disc deterioration is (you’ve guessed it….) to increase exercise. Movement increases blood circulation, carrying vital nutrients to the spinal discs.
As we age, we lose flexibility of the spine as well as bone mass. We just don’t squat or bend as much as we used to. So our backs get stiff, and then when we do bend or squat, we don’t have the flexibility and we strain our backs.
Making good lifestyle choices can slow or prevent age-related decline. No matter what your age, know the risks and pursue changes today that will keep your back in tip-top shape for decades to come.
In the UK 3 million people over the age of 50 are estimated to have osteoporosis. That’s not an excuse to do nothing, in fact exercise has so many positive aspects to your life and it is recommended that you do exercise! But how to exercise not only safely but effectively? And what exercise can we do?
Low-impact exercise that gets your heart rate going, and incorporates stretching to keep you limber.
Weight-bearing activity to build bone mass.
Core work to strengthen the muscles in your abdomen and lower back that protect and support your spine.
Balance is increasingly important- try standing on one leg for 30 seconds while brushing the bottom inside of your teeth, 30 seconds on the other left for the bottom outside, and repeat for the top. This is great for balance (and it’s less difficult to pass the 2 minute recommendation for tooth brushing).
You may well need to vary your activities to hit all these targets (and to keep from getting bored), but some options include walking, water aerobics, recumbent cycling, yoga and Pilates. Anything can be looked up on the internet, and there will be local fitness centres that will offer advice.
Here are a few fitness websites to give you some ideas:
NHS inform – exercises for back pain
The National Council on Ageing (NCOA) has a link Older Adults and Back Pain: What to Know. This page explains:
- Which organizations donate or offset the expense of mattresses so older adults can effectively address pain that happens at night
- How widespread the issue of back pain among older adults is and why
- Tips and resources to support your back health at home
And finally why not visit our Stay Fit section for our range of exercise equipment to help get you started!