Three steps to build a better back

Strengthening, stretching, and improving posture will go a long way toward reducing back pain that comes with age.

Back pain is one of the top complaints of people around the world, with eight out of 10 people experiencing it at some point in their lives. “Most people tolerate it and work around it. But in older age it’s more challenging to live with back pain, because you have a stiffer back that’s more arthritic,” says Dr. Kevin McGuire, chief of orthopedic spine surgery at Harvard-affiliated Beth Israel Deaconess Hospital.

The aging back

Your spine is made up of many bones (vertebrae), each separated by little cushions (discs) of cartilage. As e get older, the discs tend to wear out, a condition called osteoarthritis “Over time, the discs deflate. The spine gets a little shorter. As you lose disc height, your spine gets stiffer, and you tend to get a bent-forward posture,” says Dr. McGuire.

  In older people who have the bone-thinning disease osteoporosis, the spine is also at risk for tiny fractures. These osteoporotic compressions fractures are common and can also cause people to end up being more bent forward.

  “Whatever the cause, unbalanced posture hurts. The back and muscles are strained by the poor posture. It’s like asking you to walk around with bent legs all day,” says Dr. McGuire.

Reducing pain

The aches and pains of an aging back can often be alleviated with the following steps.

Strengthen your muscles. The muscles that support the back hold us upright and relieve pressure on the spine as we go about our activities. The stronger your muscles, the more they will reduce pressure, and the less pain you’ll feel. Exercises need to target the muscles of your abdomen, shoulders, and legs. You can do that by working with a physical therapist to develop a specific exercise regimen, which may be as simple as regular walks. “Global fitness, such as going for a brisk walk, addresses all of these muscle groups, and that helps our back the most,” says Dr. McGuire. He says doing a modified version of yoga or Pilates, with your doctor’s okay, is also effective.

Stretch your muscles. It’s not enough to strengthen the muscles that support the back. You must also stretch the muscles to keep them flexible, which helps prevent them from becoming injured and provides you with a good range of motion. “If you can’t cross your legs because your hips are tight, you’ll have to bend at the spine and that puts pressure on your back,” says Dr. McGuire. 

  He recommends stretching the hamstrings and quadriceps in the thigh, the gastrocnemius muscle in the calf, the abductor and gluteus muscles in your hips and buttocks, and even the rotator cuff muscles in the shoulders. “Do arm circles, and stretch your arms across your chest. Roll your shoulders back and imagine you’re standing an inch taller. These will help take pressure off your back.”

Improve your posture. Strengthening and stretching your muscles will help you stand up straighter, which will put less stress on your back. But you may need to work on your posture. “Correct posture is when your head is aligned with your hips, and your hips are aligned with your feet,” says Dr. McGuire. “There’s no leaning involved.” He suggests checking your posture in a mirror, considering both a front and side view. Exercises that work the upper extremities help improve neck and upper back posture. Core muscle and leg exercises boost your lower back posture.

Harvard Health Letter