lower back pain (LBP) is one of the major disabling health conditions in older adults. While most causes of LBP in older adults are non-specific and self-limiting, as you get older, you are more likely to develop some LBP pathology and/or chronic LBP, which is related to their age-related physical and psychosocial see the changes. Existing evidence suggests that the prevalence rates of severe and chronic LBP increase with age.
“Compared to adults of working age, older adults (aged 60+ years) are more likely to develop LBP due to osteoporotic vertebral fractures, tumors, spinal cord infections and lumbar spinal stenosis While working-age adults face various age-related physical, psychological and mental changes, which can result in LBP,” said Dr. Manan Vora, Sports Medicine Specialist and Orthopedic Surgeon.
As your spine grows, you may begin to feel some aches and pains. back pain can develop as you age, and here’s what you can do about it.
exercise and physical therapy
The American Heart Association recommends at least 30 minutes per day of moderately intense aerobic exercise five days per week. So-called weight-bearing exercise, along with calcium and vitamin D supplementation, is a key component to combating bone loss and/or developing osteoporosis, which can weaken the spine and put you at risk for a broken hip or fracture. a spinal fracture.
A rehabilitation program that combines muscle strength, flexibility and aerobic fitness is beneficial for nonspecific chronic LBP. Increasing core muscular strength can help support the lumbar spine. Improving the flexibility of the muscle-tendons and ligaments in the back increases range of motion and aids in functional range of motion. “Aerobic exercise increases blood flow and nutrients to the soft tissues of the back, improving the healing process and reducing stiffness that can result from back painDr Vora said.
Do Workout! (Source: Getty Images/Thinkstock)
maintaining ideal body weight
Obesity is associated with an increased risk of back pain. The extra weight also prolongs the recovery period after an episode of back pain. Every extra pound of weight causes strain on the muscles and ligaments of the back. To compensate for the extra weight, the spine becomes bent and disproportionately tense. Vora explained that excess abdominal weight usually pulls the pelvis forward (increased lumbar lordosis), leading to an increase in LBP.
heat therapy
LBP is usually related to muscle spasms or stiffness from osteoarthritis. “Applying a heat pack will help relax the muscles and increase the range of motion of the lower back, which can quickly relieve both cramps and cramps. hardnessDr Vora said.
stop smoking
Several studies show a link between cigarette smoking and back pain. Smoking damages your arteries, and it is thought that damaged arteries in the discs and joints of your back can cause pain and bruising. Smoking also increases your risk for osteoporosis, a bone-thinning disease that can cause back pain.
fix your posture
When you practice proper posture, you keep your bones and joints in a straight line. It reduces abnormal wear of joint surfaces, reducing stress on ligaments spinal cord joint together and allows your muscles to work more efficiently. Additionally, the spine is built for movement, and when sitting for long periods of time in any type of office chair (even an ergonomic office chair), getting up, stretching regularly throughout the day And it’s best to recharge hard. Muscles.
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