Spinal Degeneration and Aging: How to Maintain a Healthy Back Over Time

Aging is a natural part of life, but it often brings challenges, including back pain caused by spinal degeneration. This issue affects millions worldwide, with studies estimating that over 80% of people experience back pain at some point (Hartvigsen et al., 2018). While aging-related changes to the spine are inevitable, there are effective ways to maintain a healthy back and mitigate discomfort as we grow older.

Understanding Spinal Degeneration

The spine comprises vertebrae, intervertebral discs, muscles, ligaments, and nerves, all working together to support the body and facilitate movement. As we age, wear and tear lead to changes such as:

1. Disc Degeneration: The intervertebral discs lose hydration and elasticity, reducing their ability to absorb shocks (Benneker et al., 2005).

2. Osteoarthritis: The cartilage covering joints can wear away, causing pain and stiffness (Miller et al., 2021).

3. Spinal Stenosis: Narrowing the spinal canal can compress nerves, leading to pain, numbness, and weakness (NASS, 2020).

4. Muscle Weakness: Aging can decrease muscle mass and strength, reducing spinal support (Gibbons et al., 2020).

Tips for Maintaining a Healthy Back

1. Stay Physically Active: Regular exercise strengthens the muscles supporting your spine, improves flexibility, and promotes blood flow to spinal tissues. Activities like walking, swimming, and yoga have been shown to alleviate back pain (Chang et al., 2016). Resistance training can also combat muscle loss associated with aging.

2. Practice Good Posture: Slouching or poor alignment stresses the spine. Be mindful of your posture while sitting, standing, or lifting objects. Ergonomic adjustments, such as using supportive chairs or standing desks, can also reduce strain on the back.

3. Maintain a Healthy Weight: Excess weight, especially around the abdomen, can increase stress on the lumbar spine and accelerate degeneration (Shiri et al., 2010). A balanced diet, rich in calcium and vitamin D, supports bone health and reduces the risk of osteoporosis.

4. Stretch and Strengthen: Stretching exercises can enhance flexibility while core-strengthening workouts improve stability. Planks, bridges, and pelvic tilts are excellent for supporting spinal health.

5. Use Proper Body Mechanics: Avoid bending or twisting your back when lifting objects. Instead, use your legs to bear the weight and keep the object close to your body.

6. Consider Professional Help: Physical therapy, chiropractic care, or acupuncture may relieve chronic back pain. For more severe cases, medical interventions like corticosteroid injections or surgery may be necessary (Qaseem et al., 2017).

Lifestyle Changes to Prevent Spinal Degeneration

• Quit Smoking: Smoking impairs blood flow to the spine and accelerates disc degeneration (Kalichman & Hunter, 2008).

• Get Enough Sleep: Quality sleep promotes healing and reduces inflammation.

• Stay Hydrated: Proper hydration helps maintain disc elasticity and overall spinal health.

When to Seek Medical Attention

If back pain persists for more than a few weeks, radiates to your limbs, or is accompanied by numbness, weakness, or bowel dysfunction, it is crucial to consult a healthcare professional. Early intervention can prevent further complications and improve outcomes.

Why Choose MacKay Spine & Brain

At MacKay Spine & Brain, led by Dr. Christopher MacKay, we specialize in comprehensive spine care. We offer personalized assessments, noninvasive treatment options, and advanced surgical solutions to help you regain mobility and live pain-free.

While spinal degeneration is a natural part of aging, it does not have to define your quality of life. By adopting a proactive approach that includes regular exercise, proper posture, a healthy weight, and professional care when needed, you can maintain a strong and healthy back for years.

Contact MacKay Spine & Brain today to schedule your consultation and take the first step toward a healthier, pain-free back.

References

• Benneker, L. M., Heini, P. F., Alini, M., Anderson, S. E., & Ito, K. (2005). Aging of the intervertebral disc. Spine, 30(1), 5-13. https://doi.org/10.1097/01.brs.0000146108.05069.66

• Chang, W. D., Lin, H. Y., & Lai, P. T. (2016). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, 27(3), 619-622. https://doi.org/10.1589/jpts.27.619

• Gibbons, R. C., Arjmand, N., & Elsig, J. P. (2020). The effects of aging on spinal muscle function. European Spine Journal, 29(8), 1807-1815. https://doi.org/10.1007/s00586-020-06360-w

• Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., & Genevay, S. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356-2367. https://doi.org/10.1016/S0140-6736(18)30480-X

• Kalichman, L., & Hunter, D. J. (2008). The association between obesity and osteoarthritis of the spine. American Journal of Epidemiology, 167(11), 1356-1360. https://doi.org/10.1093/aje/kwn037

• Miller, J. A., Schmatz, C., & Schultz, W. (2021). Lumbar degenerative disc disease. Neurosurgery, 88(5), 1-9. https://doi.org/10.1093/neuros/nyab026

• National Association of Spine Specialists (NASS). (2020). Spinal stenosis. Retrieved from https://www.spine.org

• Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain. Annals of Internal Medicine, 166(7), 514-530. https://doi.org/10.7326/M16-2367

• Shiri, R., Karppinen, J., Leino-Arjas, P., Solovieva, S., & Viikari-Juntura, E. (2010). The association between obesity and low back pain. American Journal of Epidemiology, 171(2), 135-154. https://doi.org/10.1093/aje/kwp356