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Prevention
By Mayo Clinic staffYou can't always prevent age-related changes in your back, but the following steps can help keep your spine and joints as healthy as possible:
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Exercise regularly. This helps maintain strength and flexibility in your spine, joints and ligaments. For the best results, combine aerobic activities such as walking and biking with weight training and stretching. Toning and stretching before exercise can help reduce wear and tear on your back. It also reduces your risk of injury by warming up your muscles and increasing your flexibility. Strength training can make your arms, legs and abdominal muscles stronger, which takes stress off your back.
If you're not used to exercise, start out gradually and increase the duration and intensity of your workout as you become stronger. Aim for at least 30 minutes of moderate exercise on most days.
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Use good body mechanics. Being conscious of how you sit, stand, lift heavy objects and even how you sleep can go a long way toward keeping your back healthy.
When you sit, choose a seat that supports your lower back to minimize stress. If necessary, place a pillow or a rolled towel in the small of your back to maintain its normal curve.
When you drive, adjust your seat to keep your knees and hips level, and move the seat forward to avoid overreaching for the pedals.
Before you lift something heavy, decide where you'll place it and how you'll get there. Pushing is safer than pulling. Always bend your knees so that your arms are level with the object. Avoid lifting overhead.
For the best sleep posture, choose a firm mattress. Use pillows for support, but don't use one that forces your neck up at a severe angle.
- Maintain a healthy weight. Extra weight puts additional stress on your joints and bones.
