Back pain is a common issue that most elderly face in their day-to-day life. A study has shown that 36 to 70% of seniors over the age of 65 suffer from back pain.
It can affect your daily routine and you’ll find it challenging to do household chores like cleaning, washing, making beds, etc. As you get older, your body changes and your back becomes more prone to pain and stiffness.
But it is really important to understand why this happens so that you can take adequate steps to manage the pain.
In this article, we’ll discuss some of the common causes of back pain in the elderly and some effective pain management strategies. So, let’s begin:
5 Causes of Back Pain in the Elderly
Here are some of the common causes of back pain in the elderly:
-
Degenerative Disc Disease
Aging leads to the degeneration of the intervertebral discs, resulting in reduced disc height, loss of disc hydration, and decreased disc elasticity. This degenerative process can lead to disc herniation, nerve compression, and subsequent back pain.
-
Osteoarthritis
Osteoarthritis is a degenerative joint disease that affects the cartilage in the joints, including those in the spine. Over time, the cartilage can wear down, leading to inflammation, pain, and stiffness in the back.
-
Spinal Stenosis
Spinal stenosis occurs when the spaces within the spine narrow, putting pressure on the spinal cord and nerves. This can cause pain, numbness, and weakness in the back and legs, especially with activity.
-
Vertebral Compression Fractures
As a senior, you’re at a higher risk of vertebral compression fractures due to conditions like osteoporosis, which weakens the bones. These fractures can cause sudden and severe back pain, along with a loss of height and curvature of the spine.
-
Muscular Strain
Aging can result in muscle weakness, which can make them more prone to strain. Activities like lifting heavy objects or improper posture can strain the muscles in the back, leading to pain and discomfort.
Back Pain Management Strategies for the Elderly
Now, let’s take a look at some of the best back pain management strategies that you should adopt today:
1. Manage a Healthy Weight
It is important to maintain a healthy weight to manage the back pain. This is because excess weight puts strain on the spine which results in discomfort.
To manage a healthy weight, you should eat a well-balanced diet. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help control weight and provide essential nutrients for bone and muscle health.
Along with eating healthy foods, it is also important to exercise regularly. While it does not always mean hitting the gym, some gentle exercises are enough. These include brisk walking, swimming, cycling, jogging, etc.
2. Consult a Professional Doctor
If you notice that your back pain is getting worse, then it is advisable to consult a professional doctor immediately.
For example, you can consult with experts in lower back pain treatment by Dr. Ben Salari to understand the root cause of the problem. The professional will conduct a thorough examination to accurately diagnose the underlying cause of the pain. They may order diagnostic tests, such as X-rays or MRI scans, to further assess the spine’s condition.
Based on the diagnosis, the doctor can recommend personalized treatment options and management strategies tailored to the individual’s needs. These may include medication, physical therapy, or, in severe cases, surgical intervention.
3. Improve Your Sitting Posture
Improving your sitting posture is crucial for preventing and managing your back pain. Always sit up straight with shoulders back and buttocks against the chair. Use a supportive chair with good lumbar support. Keep feet flat on the floor and avoid crossing legs.
Also, don’t sit in one place for too long. Instead, take frequent breaks to stand up and stretch periodically. Moreover, you can use cushions for additional support if needed. Adjust computer and desk height to maintain proper alignment.
However, practicing mindful posture throughout the day promotes spinal health and reduces discomfort.
4. Lift Things Correctly
Lifting things correctly is crucial for elderly individuals to prevent back strain. Bend at the knees and use leg muscles to lift objects, keeping the back straight. Avoid twisting motions while lifting.
You can also use assistive devices like lifting belts or carts to reduce strain on the back. By practicing proper lifting techniques, you can minimize the risk of back injury and maintain spinal health, allowing you to stay active and independent for longer.
5. Get Support
Sometimes, the best option when struggling with back pain daily is to make sure you have the right support there when you need it. This may be from family, friends, or a care service. Care.com can match you with the perfect carer for your needs. Have a look at some Care.com Reviews here.
Summing Up
Back pain is a common and often debilitating condition among the elderly population, impacting their mobility, independence, and quality of life. Understanding the underlying causes of back pain in the elderly and implementing effective management strategies are essential in alleviating symptoms and improving overall well-being.