If you suffer from lower back pain, you’re not alone – nearly 80% of adults have had low back pain at some point in their lives.
What causes most back pain?
Common causes for low back pain include pulling a muscle, overuse, poor posture, improper lifting, and prolonged sitting.
What does aging have to do with it?
Aging is wacky, to say the least. You experience all sorts of new — and not always pleasant — things, like getting laugh lines and gray hair and creaky joints. One thing to notice as you age is back pain, which can put a damper on life. Think about the rest of your body: The older you get, the more fragile you seem to get. The same is true for your back. As you age, your spine goes through changes that make it more delicate and subject to pain. For most, the first back pain symptoms arise between age 30 and 50. Pain often gets worse from there on out. Most of the time, age-related back pain can be chalked up to general degeneration. Your discs and joints lose moisture and shock absorption. Thus, as bone rubs on bone, this causes irritation and arthritis.
Sometimes, back pain comes from an accident, sports injury, or other abrupt cause. You may have ongoing back pain from a long-ago home remodel event or from a hard fall during your college sports days, and it just shows up as you get older.
Funny, however, lack of activity – a sedentary lifestyle – is a leading cause of age-related back pain.
What’s the cure?
Two things: Flexibility and Strength. For flexibility, most stretching involves taking a muscle to its end range of motion, and then holding it for about 20-30 seconds. For some, a program that combines stretching and contracting muscle groups can give more success. Four common stretches include:
- Knee-to-Chest. Lay on back, pull knee up to chest and hold.
- Trunk Rotation. Lay on back, bend knees, rotate side-to-side and hold.
- Cross-Leg Piriformis. Lay on back, cross right leg over left bent knee, then pull left leg towards chest with hands and hold. Repeat other leg.
- Child’s Pose. Kneel on all fours, then stretch to sit down on heels and hold.
For strength, it’s been shown in research that if you’re looking to reduce low back pain, you’ll need to strengthen your low (lumbar) back muscles and your core muscles.
Strong core muscles can help prevent back pain by improving balance, reducing the risk of injury, and helps the body transfer force through muscles instead of the spine. Weak core muscles can cause the lower back muscles to work harder, leading to discomfort and strain.
Here are four exercises that can help strengthen your core and back:
- Plank. A classic exercise that strengthens the core and glutes. Start on your hands and knees, then push up so you’re balanced on your forearms and toes. Hold for 60 seconds.
- Glute bridge. While lying on your back, brace your core, squeeze your glutes, and lift your butt off the floor. Hold for 60 seconds.
- Squat. A full-body exercise that strengthens the glutes, hamstrings, and back. Start standing, brace your core, and bend your knees to a 90-degree angle. Perform 30 squats.
- Bridge. Lie on your back with your knees bent. Tighten the muscles in your stomach. Raise your hips off the floor until they line up with your knees and shoulders. Hold for three deep breaths. Return to the starting position and repeat.
If you’re having trouble connecting with your deep core, you can work with a physical therapist to target your pelvic floor.
In summary, low back pain is common, and as we age, becomes even more frequent. Yet we can combat the effects of aging through regular stretching and strengthening exercises. Working with healthcare providers, coaches and therapists can help you live a longer, healthier life. It’s never too late!
All content and media above are created and published for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read in this blog.
