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(HealthNewsDigest.com) – The incidence of certain spine conditions increases in seniors, Dr. Chang notes. These include:
- Arthritis: The accumulation of wear and tear on the joints, arthritis is likely the most common spine problem of age simply because the spine is comprised of three joints between each two vertebrae – with a total of 25 joint levels from top to bottom of the spine, Dr. Chang says. “With so many joints in the spine, it’s logical that some will wear down with use,” he adds.
- Herniated discs: The gel-like discs between each set of spinal vertebrae naturally lose water content over time, making them more likely to flatten under the vertebrae’s weight and become herniated. This outward protrusion can place pressure on spinal nerves, causing pain, Dr. Chang says.
- Spinal stenosis: A narrowing of the spinal column that often results from arthritis or injuries, spinal stenosis places pressure on the highly sensitive nerves of the spinal cord, he says.
- Spondylolisthesis: This problem occurs when a single vertebra slips out of place, causing the entire spinal column to become unstable and increasing the chances of a back injury. Since ligaments and other connective tissues lose strength and elasticity in older adults over time, spondylolisthesis becomes more common in this group, Dr. Chang says.
- Frail vertebrae from osteoporosis: Bone density typically decreases in seniors, with many developing the bone-weakening condition osteoporosis. This condition leads to a heightened risk of fractures.
Tips to build strength and prevent back painAlthough the odds of spine problems certainly rise with age, that doesn’t mean older adults can’t build back strength and do their part to prevent some age-related spine conditions, Dr. Chang says. His strength-building and pain prevention tips include:
- Exercise: Unquestionably, regular physical activity can not only ease muscle tension and inflammation, but strengthen back muscles. “This helps your core to be stronger and more supportive of your spinal column,” Dr. Chang explains, “making injuries less likely.”
- Maintain a healthy weight: Extra pounds, particularly around the middle, can shift your center of gravity and strain your lower back. “Staying within 10 pounds of your ideal weight is the goal, and may help control back pain,” he says.
- Practice good posture: Keep knees a little higher than your hips while seated, and look for chairs with a straight back or lower-back support. Also, when walking, keep your head up and your abdomen muscles pulled in.
- Don’t smoke: Smoking isn’t good for any health promotion efforts, and back health is no exception, Dr. Chang says. “Smoking lessens the flow of nutrients to spinal discs, so smokers are especially susceptible to back problems,” he adds.
- Pick a better bag or briefcase: The best bag to prevent back problems has a wide, adjustable strap that can reach over your head and be worn diagonally. These messenger-style bags distribute the weight in the bag more evenly which helps to lessen the strain on shoulder and back muscles.
- Lift carefully: Always lift heavy or bulky objects by bending at the knees, not at the waist. “Don’t twist while lifting,” Dr. Chang advises, “and if it’s possible, push rather than pull heavy objects.”
Kaliq Chang, MD, is an interventional pain management specialist board-certified in anesthesiology at Atlantic Spine Center.www.atlanticspinecenter.com, www.atlanticspinecenter.nyc
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