Millions of Americans 40 and older have low back pain that affects their mobility and quality of life. Although temporary low back pain can be expected after an injury or surgery, discomfort that lasts for weeks or longer may indicate a more serious issue.
The good news is that back pain isn’t inevitable in middle age. Simple lifestyle changes and daily habits can keep your spine healthy, mobile, and pain-free.
Interventional pain specialist Nora Taha, MD, at LiveWell Pain Management, specializes in treating low back pain. Here, we explain why back pain becomes more common after age 40, provide simple tips for prevention, and highlight when to seek professional medical help.
Middle age offers many benefits in terms of maturity and life experience, but it also impacts your well-being in various ways. After age 40, you’re more likely to experience age-related disc changes and reduced muscle elasticity, both of which can contribute to low back pain.
When combined with lifestyle factors, such as sitting for extended periods and poor posture, this pain can go from mild annoyance to debilitating. Because low back pain can feel overwhelming, it’s easy to think surgery is the only solution, but preventive steps are often enough to provide significant relief.
Here are four easy things you can do to lower your risk of low back pain if you’re 40 or older:
The saying “movement is medicine” applies to low back pain. Though it might seem counterintuitive to exercise when your back hurts, research shows it’s a great way to support your spine. For example, activities such as swimming and yoga strengthen your core muscles, while low-impact options like walking help keep your back flexible and mobile.
Slouching might feel more comfortable in the moment, but it affects musculoskeletal alignment and places excess pressure on your spine. Keeping your back properly aligned distributes weight evenly and reduces stress on your ligaments, joints, and muscles.
Since it’s easy to fall back into old habits, try to remember to keep your ear lobes centered directly over your shoulders and your shoulders over your hips, regardless of whether you’re sitting or standing.
If your job or favorite hobby involves frequent bending, twisting, or lifting, your back muscles and discs are more likely to experience wear over time. You can’t prevent this entirely, but you can lower its impact on your spinal health.
Whenever you need to pick something up, especially if it’s heavy, bend at your knees, keep your head in alignment with your spine, and hold the object close to your body. These small changes can help reduce your risk of injury.
Smoking and vaping damage your lungs, but they also affect how well blood flows to your spine and spinal discs. If these components don’t receive the necessary oxygen and nutrients, they can break down and degenerate, making low back pain more likely. If you're struggling to kick the habit, we can help you stay on track.
If your back pain continues even after making these changes, don’t wait to contact Dr. Taha. This is especially true if your pain occurs alongside other symptoms, such as tingling, numbness, or weakness in your arms and legs. Prompt diagnosis and treatment can prevent the problem from worsening and help you return to your favorite activities.
Dr. Taha has years of experience diagnosing and treating low back pain in adults 40 and older. A combination of healthy lifestyle changes, acupuncture, and regenerative medicine can help keep your spine healthy and lower the risk of age-related degenerative changes.
Call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.
