How to Lower Your Risk of Back Pain After 40

When you’re in your 20s and 30s, it’s easy to get around freely, engage in most activities that interest you, and be relatively pain-free. When you hit 40, though, your body starts to change, and things that were once easy to do become just a little bit harder.

Age affects your whole body, but your back in particular. Your spinal column has supported you throughout your life, keeping you upright and allowing you to bend and twist with ease. With all that wear-and-tear, though, it becomes more likely that you’ll develop some form of back pain. 

Fortunately, there are steps you can take to reduce your risk of developing back pain as you age.

At Interventional Pain Center in Legacy Office Park, Norman, Oklahoma, Dr. James Stephens offers pain management services, including the diagnosis and treatment of all forms of back pain. Because he knows how uncomfortable and limiting back pain can be, he’s focusing on prevention in this month’s blog.

Your spine aligned

Your spine is composed of 24 bony vertebrae, each connected to the one above and below by two pairs of facet joints. Between the vertebrae lie intervertebral discs, pillow-like structures that prevent the bones from rubbing against each other and absorb the shock of movement. The spine runs from the base of your skull to your tailbone.

The central shaft of the vertebrae is hollow and contains the spinal cord and nerve roots for peripheral nerves, those that serve the parts of your body outside of the brain and spine. The nerves exit the spinal column through foramina, small holes in the vertebrae.

Your back after 40

Age-related back pain can be due to several things, most commonly osteoarthritis, degenerative disc conditions, and spinal stenosis.

Osteoarthritis is a wear-and-tear form of arthritis that can affect the facet joints in your spine. The cartilage protecting the joints wears away, and the fluid that allows smooth movement decreases, causing painful inflammation and stiffness that’s often worse first thing in the morning or after resting.

Degeneration of the intervertebral discs can also lead to pain. Over time, the discs lose moisture and flatten, reducing their ability to cushion the vertebrae. They can also rupture; the material that spills out may irritate the nerves or press on sensitive nerve roots. The discs themselves also have small sensory nerves that can cause pain.

Spinal stenosis is a narrowing of the spinal canal that houses the spinal cord. That narrowing may be caused by disc herniation, bone spurs, arthritis, ligament thickening, or spinal instability, and it puts pressure on the spinal cord, leading to pain.

How to lower your risk of back pain after 40

Pain isn’t an inevitable part of getting older; there are things you can do to keep your spine healthy and limber and your back pain-free. Here are a few suggestions.

Stay active

“Movement is medicine” and “motion is lotion” are two sayings that apply to relieving back pain. It may seem strange to exercise when your back hurts, but research shows it helps your body support your spine. For example, swimming and yoga both strengthen your core muscles, helping keep you upright, while low-impact activities like walking help keep your back flexible.

Maintain a healthy weight

For every pound of body weight, your body transfers four pounds of pressure to your musculoskeletal system when walking. That number increases to eight pounds of pressure when you’re running. If you’re overweight and lose just 10 pounds, you’re actually reducing the pressure on your spine by 40 pounds, and that helps reduce the stress and pain your back feels.

Practice good posture

One of the most common examples of misalignment is “tech neck,” the habit of tilting your head forward at a 45-degree angle to look down at your phone or tablet. Since many people spend an average of three hours and 15 minutes on their phones each day, that’s a lot of extra stress on neck muscles and joints. Keeping screens at eye level reduces the stress — and the pain.

Move safely

If you regularly bend, twist, and lift, whether it’s part of your job or for a hobby, your back muscles and discs experience excessive wear over time. When picking up something, especially something heavy, bend your knees, keep your head aligned with your spine, and hold the object close to your body. All will help reduce the risk of injury and subsequent pain.

Want more tips on how to reduce back pain? Are you already in pain and need relief? Interventional Pain Center can help. Call our office at 405-759-8407, or use our online booking tool to schedule a consultation with Dr. Stephens today.