How Aging Affects Your Spine and What You Can Do About It

As we get older, our bodies change. This includes the spine — an impressive structure made up of bones (vertebrae), soft cushions (discs), and nerves that allow our body to twist, bend, sit, and stand up straight.

Over time, our spine undergoes wear and tear. Our discs become thinner and less flexible because they dry out and lose elasticity. This causes pain, stiffness, and reduced mobility. Unfortunately, back and neck pain are a common part of aging.

Recognizing the Signs and Symptoms of an Aging Spine

As we age, we may begin to show spinal degeneration, and up to 85% of people may experience back pain at one point in their lives.

However, many older adults remain pain-free, which means that if you’re experiencing pain, it shouldn’t be ignored.

You should see your doctor if you’re experiencing any of the following symptoms:

• Reduced flexibility or stiffness in the neck or lower back
• Problems with balance or reduced mobility
• Changes in posture (stooping) or loss of height
• Frequent back pain that worsens with activity
• Increased stiffness in the neck or lower back in the morning or after sitting for a long time
• Numbness, tingling, or weakness in the arms or legs

If you experience these symptoms frequently, getting a spine evaluation could prevent worsening issues.

Common Age-Related Spine Conditions Explained

Several spine conditions become more common as we get older. Learning what to look out for can help you catch symptoms early.

Degenerative Disc Disease

Our spine endures a lot of changes as we get older. For example, the discs in our spine lose water over time, causing them to dry out and become thin and brittle. This can cause our discs to rub together, causing pain and nerve irritation.

Degenerative disc disease affects roughly 40% of people aged 40 and over, and 80% of those aged 80 and older.

Spinal Stenosis

As we get older, the spaces in our spine can sometimes narrow, putting pressure on nerves. This is one of the most common causes of lower back pain in older adults, and it can lead to numbness, leg pain, and difficulty standing or walking.

Spinal Osteoarthritis

Osteoarthritis is the most common form of arthritis in people over 65 and affects about 59% of older adults in the United States. Neck and lower back pain from this condition is caused by cartilage being broken down in joints. This leads to inflammation, stiffness, and pain.

Vertebral Fractures

Osteoarthritis-related bone loss makes the spine more fragile and fractures more likely to occur. The number of new vertebral fractures has increased over the years, with over 8.5 million new vertebral fractures reported in 2019. This is an increase of 37% since 1990.

Evidence-Based Prevention Strategies for Spine Health

Small lifestyle changes can decrease your risk of spine decline as you get older. Taking steps to keep your spine strong and active can help.

Stay Active and Stretch Regularly

Swimming, walking, and yoga are light-impact activities that can help strengthen the muscles and joints that support your spine. These exercises can improve flexibility, posture, and bone density.

Practice Good Posture

Make sure to avoid slouching or leaning forward because this can put pressure on your neck and spine. A good workstation will keep your spine in a neutral position. This means sitting up straight, keeping screens at eye level, and using supportive chairs to prevent long-term damage.

Maintain a Healthy Weight

When you have extra weight on your body, it causes stress on your spinal discs and joints. Eating a balanced diet that includes anti-inflammatory foods like tomatoes and olive oil can promote healthy weight loss, reduce pain, and improve mobility.

Get Enough Calcium and Vitamin D

These nutrients are needed to maintain strong bones. Eating a balanced diet rich in calcium and vitamin D, or taking supplements, can help protect bone density.

Lift Safely

Try not to lift anything that is greater than 25% of your body weight. When lifting, always bend at the knees, not the waist. Using your legs to lift helps protect your spine and reduces the risk of disc injuries. Breaking things into smaller, more manageable portions, if possible, helps.

Quit Smoking

Smoking slows blood flow and weakens spinal discs, making them age faster. Quitting smoking helps improve overall spinal health and healing.

Get Regular Checkups

Never ignore pain. Early evaluation of minor neck and back issues can help prevent chronic issues. Early intervention can make a big difference in how your spine feels and functions as you age.

Treatment Options for Age-Related Spine Problems

Dr. Melamed and his team at The Spine Pro emphasize conservative and holistic spinal care before surgery. There are several approaches you can take that may improve your pain and mobility.

Non-Surgical Treatments

• Physical therapy and light exercise to strengthen muscles and improve posture
• Epidural injections can reduce inflammation and nerve pain
• Regenerative cell therapy helps restore damaged tissue

Minimally Invasive Surgical Options

When non-surgical approaches aren’t enough, minimally invasive techniques like microdecompression or artificial disc replacement can alleviate pain with a quick recovery. Because these procedures use small incisions, they cause less damage to the affected area, promoting faster recovery.

Make An Appointment With Dr. Melamed

Whether you need simple physical therapy, advanced injections, or minimally invasive surgery, Dr. Melamed and his team will create a plan just for you.

Take the first step toward relief today. Call 424-21-SPINE or click here to schedule your appointment.