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The Aging Spine: Slow the Process

Aging is inevitable and although we may know them as our “golden years,” our later years in life can be filled with what some term as “falling apart.”

In our clinics, we often hear, “Once I hit ‘x’ years old, the wheels fell off and it takes me so long to recover.”

Aging causes global changes in our body, and our spine is no exception.

The Makeup of Your Spine

Each vertebra in our spine is separated by spacers called discs. Each disc is primarily comprised of water and accounts for a fair amount of our height.

Our discs degenerate as we age.

You may notice (or will) that you’ve lost a few inches in height as you navigate your “golden years.” As our discs lose height, so do you.

For some, waking hours are spent loosening up. Stiff spines and joints require some morning stretches or simply walking to get moving.

For others, the morning is marked with increased pain, which is typically a disc issue.

As we sleep, our discs absorb water and nutrients. For this reason, we’re actually our tallest first thing in the morning. That said, the increased fluid exerts pressure on the outside wall of the disc, exacerbating any existing disc herniations.

For this reason, most patients are instructed to spend the better half of 15 minutes weight-bearing every morning. Doing so will relieve fluid and pressure from the discs.

Breakdown and ‘wear and tear’ in the spine are a little different.

As we age, our discs lose their ability to rehydrate.

Imagine leaving a jelly donut out on the counter for a couple of days. The donut would start to dry, flake, and crumble. This same process occurs in our back, albeit at a much slower pace.

As discs lose their water content, they shrink. This shrinking results in approximating vertebral bones and narrowing of the nerve openings (foramina) in your spine — which can lead to pain, tingling, and numbness.

Slowing the Aging Process

Multiple factors play a role in the health of our spine: posture, body composition, repetitive lifting, and genetics.

Although a bad back may run in your family, your lifestyle may be a larger contributing factor. Poor posture, repetitive lifting, and obesity all accelerate the degenerative process. Aside from genetics, modification of these habits can preserve the structure of your spine.

In a recent article by the Johns Hopkins Arthritis Center, researchers found that every additional pound gained adds four additional pounds of pressure to the spine.

Think about it. Losing ten pounds can offload your spine up to 40 pounds of pressure.

Another study from the SPINE Journal suggested that proper lifting techniques can reduce your risk of back pain by eleven times.

Other lifestyle changes to slow spinal aging should include weight lifting and stretching programs.

Such minor changes in your daily routine and habits can yield large gains.

Protecting your spine through safe exercise and proper movement can ensure that your “golden years” are truly golden!

Want help for your low back pain?

If you’re struggling with low back pain and would like a personalized approach to feeling and moving your best, our Physical Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or click the button below to get started:



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