Healthy Aging: 5 Ways to Protect Your Spine as You Get Older

About 20% of American adults have arthritis, and your risk increases as you get older. Arthritis can impact nearly any joint in your body — and if you notice your back feels sorer and stiffer than it once did, it’s worth taking note.

May is Arthritis Awareness Month, and though these changes might seem like inevitable parts of aging, they don't have to limit your mobility or quality of life. A few simple habits can help you protect your spine as you get older, and here’s what you need to know from our team at Manhattan Orthopedics in Astoria, Brooklyn, and Manhattan, New York.

How aging affects your spine — and what to do about it

Your spine undergoes natural changes as you get older. Although these changes don’t automatically mean you'll experience debilitating pain, they can make back pain and arthritis more likely.

For example, the discs between your vertebrae lose water content and get thinner, reducing their shock-absorbing capacity. The cartilage protecting your facet joints wears down, potentially leading to osteoarthritis. Your ligaments may thicken, and your bones can develop spurs.

Understanding how aging affects your spine is the first step to staying active and pain-free. At Manhattan Orthopedics, we’re here to help you be more intentional about protecting your spine. We treat both arthritis and back pain, helping patients maintain active, fulfilling lives despite age-related changes to their spines.

Here are five essential strategies to protect your spine and prevent or minimize pain as you get older.

1. Maintain a healthy weight

Your spine supports your entire upper body with each movement you make, and excess body weight increases the pressure on your spinal discs, facet joints, and supporting muscles. This extra stress accelerates wear and tear, which can worsen arthritis and increase your risk of chronic back pain.

Maintaining a healthy weight through balanced nutrition and regular activity can lower your risk of arthritis and back pain, reducing the load your spine must support. Even modest weight loss can make a meaningful difference in how your back feels and functions, both now and in the years to come.

2. Stay active with low-impact exercise

It’s easy to assume that rest is the best approach if your back starts bothering you, but staying active is actually one of the most powerful ways to protect your spine. Regular exercise strengthens the muscles supporting your back, improves flexibility, enhances balance to prevent falls, and promotes circulation that nourishes spinal tissues.

Focus on low-impact activities like walking, swimming, water aerobics, cycling, and yoga. These activities keep you moving without putting excessive stress on your spine and other weight-bearing joints, including your hips and knees. Aim for at least 30 minutes of moderate activity most days of the week, adjusting intensity based on how your body responds.

3. Strengthen your core

Your core muscles (including your abdominals, back muscles, and pelvic floor) serve as a natural brace supporting your spine. Strong core muscles take pressure off your vertebrae and discs, improve your balance and stability, and reduce your risk of injury during daily activities.

You don't need intense workouts to build core strength. Simple exercises like planks, bridges, bird dogs, and gentle Pilates movements effectively strengthen these crucial muscles. Consider working with a physical therapist who can teach you proper form and create a program tailored to your current fitness level and any existing back conditions.

4. Practice proper posture and body mechanics

The way you hold your body throughout the day directly impacts your spinal health. Poor posture, such as slouching, puts uneven stress on your vertebrae, discs, and muscles, which can accelerate degeneration and cause pain.

Be mindful of your positioning, whether you're sitting, standing, or even sleeping in bed.

When sitting, keep your feet flat on the floor, your back supported, and your shoulders relaxed. When standing, distribute your weight evenly on both feet and avoid locking your knees. When lifting objects, bend at your knees rather than your waist, keep the item close to your body, and avoid twisting while holding weight. 

At night, your bed should support your spine's natural curves without sagging. You might benefit from placing a pillow between your knees when sleeping on your side or under your knees when on your back.

5. Seek professional care when pain persists

Back pain and osteoarthritis are common, but you don’t have to accept pain as a normal part of aging. If you’re dealing with persistent discomfort that limits your daily activities, book an appointment with a specialist.

At Manhattan Orthopedics, we diagnose and treat both arthritis and back pain in older adults. Once we pinpoint the source of your pain, we develop a comprehensive treatment plan that fits your needs. Options range from physical therapy and medications to minimally invasive procedures.

This Arthritis Awareness Month, commit to protecting your spine. Proactive care and early intervention help prevent minor issues from becoming major problems so you can maintain your independence and active lifestyle. Contact us to get started today.