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- Written by Kaliq Chang, M.D. Kaliq Chang, M.D.
Thanks to the baby boom generation, there will be more Americans over age 65 in coming years than at any point in history. About 44.7 million Americans were age 65 or older in 2013, the latest year for which data is available, according to the U.S. Administration on Aging.
And, this age group is expected to increase to nearly 22 percent of the total population by the year 2040. But here’s what else an aging population guarantees: more people with aging spines who suffer from back pain.
Due to the gradual breakdown of bone, joints, and muscles, the rates of back pain experienced by eight in 10 American adults, regardless of age, increase with advancing years.
But there is some good news: Older adults can take many effective steps to build their back strength and prevent spine-related pain.
Understanding the Common Conditions in Aging Spines
These are five of the most common causes of spinal pain in older adults.
Arthritis: The accumulation of wear and tear on the joints, arthritis is likely the most common spine problem of age.
Herniated discs: The gel-like discs between each set of spinal vertebrae naturally lose water content over time, making them more likely to flatten under the vertebrae’s weight and become herniated. This outward protrusion can place pressure on spinal nerves, causing pain.
Spinal stenosis: A narrowing of the spinal column that often results from arthritis or injuries, spinal stenosis places pressure on the highly sensitive nerves of the spinal cord.
Spondylolisthesis: Since ligaments and other connective tissues lose strength and elasticity in older adults over time, spondylolisthesis becomes more common in this group.
Frail vertebrae from osteoporosis: Bone density typically decreases in seniors, with many developing the bone-weakening condition osteoporosis. This condition leads to a heightened risk of fractures.
Tips to Build Strength and Prevent Back Pain
Although the odds of spine problems rise with age, that doesn’t mean older adults can’t build back strength and do their part to prevent some age-related spine conditions.
Following are strength-building and pain-prevention tips:
Exercise: Regular physical activity can ease muscle tension and inflammation and strengthen back muscles. This helps your core to be stronger and more supportive of your spinal column, making injuries less likely.
Maintain a healthy weight: Extra pounds, particularly around the middle, can shift your center of gravity and strain your lower back. Staying within 10 pounds of your ideal weight is the goal and may help control back pain.
Practice good posture: Keep knees a little higher than your hips while seated, and look for chairs with a straight back or lower-back support. Also, when walking, keep your head up and your abdomen muscles pulled in.
Don’t smoke: Smoking isn’t good for health in general, and back health is no exception. Smoking lessens the flow of nutrients to the spinal discs, so smokers are especially susceptible to back problems.
Pick a better bag or briefcase: The best bag to prevent back problems has a wide, adjustable strap that can reach over your head and be worn diagonally. These messenger-style bags distribute the weight in the bag more evenly, which helps to lessen the strain on shoulder and back muscles.
Lift carefully: Always lift heavy or bulky objects by bending at the knees, not at the waist. Don’t twist while lifting, and if it’s possible, push rather than pull heavy objects.
If, despite all efforts, you’re dealing with chronic back problems or pain, consider visiting a spine specialist for a firm diagnosis and course of action. Treatment may include prescription or over-the-counter medications, steroid injections, physical therapy, or surgery.
Kaliq Chang, M.D., is an interventional pain management specialist board-certified in anesthesiology at Atlantic Spine Center. www.atlanticspinecenter.com