Joint stiffness, pains, and increased aches are common among older people. It is inevitable to stop the phenomenon of aging and with aging, comes age-related issues. Our spine comes with the shortest warranties. The human spinal cord is the collection of muscles, bones, and discs that keep us upright and moving. This extraordinary amalgamation of components require proper care as when it comes to the spine, some decline in function and flexibility may be compromised as the intervertebral discs and bones begin to deteriorate over time.
Ways To Ensure Old Age Doesn’t Bother Your Spine Health
However, there are several different ways using which you can ensure that old age doesn’t bother your spine health.
When you cross your 20s, your spine starts to age, and it continues to age throughout the rest of your life.
Equipment like Dr. Ho Back Depression Belt and other tools are beneficial for those suffering from severe back pain. But if you want to lead a healthy senior life, you should start taking steps from today onwards.
Exercise is the key to a healthy senior life. Not only the spine health but your whole health will be beneficial if you exercise on a regular basis. You would need strong lungs and heart to pump out fresh blood throughout your body to keep your organs healthy and functioning. As per the experts, a daily 30-minute moderate to intense exercise can help keep your body organs healthy and properly functioning. You can include some aerobic and cardio workouts to your daily routine, and you can even include a mix of strength training with cardio. However, you would need proper nutrition to keep your energy levels intact. Hence, make sure to fill in on ample vitamins and nutrition daily. You can also take health supplements like multivitamins, omega-3s, and other supplements. Taking vitamin C and D via food or through supplements will help you combat the risk of bone loss and diseases like osteoporosis. You should focus on working on your back and belly muscles, as these two areas will help you improve your posture while taking the extra pressure off your spine.
#2 Maintain a Healthy Bodyweight
We are not saying that you should lose the weight. However, if your body mass index is lower or higher than the recommended, you should start working on your weight. If your BMI is higher, you should work to lose the weight, and if your BMI is lower, you should work on gaining lean muscle and some weight. You need muscles to support your spine; hence, eating protein-rich food with some exercise will help you gain lean muscles and lose the fat. Excess weight can put pressure on your back, so try to maintain proper body shape and weight. Most importantly, it is not all about exercise. If you want to maintain a healthy weight, you need to eat healthy as well. Watch out your carbohydrates intake refrain your spine from supporting more pounds than it was actually designed to do.
#3 Quit Smoking
If you are a chain smoker, you will need to work harder on getting rid of this morbid addiction. No one is saying that you can quit smoking instantly. It requires patience and strong willpower. Most of the people don’t know that smoking can boost the development of osteoporosis. Regular smoking can dry up the water present in your spine’s discs that can make spinal movements stiffer. This can lead your spine to lose all its shock-absorbing properties and can lead to the development of degenerative spinal disc disease. So, smoking not only affects your lungs and heart but the spinal cord as well. So, if you are a regular smoker, you need to quit smoking immediately. It won’t be easy, and you may require consulting a professional who can guide you. There are plenty of products as well available in the market that are specially designed for people who are trying to quit smoking.
#4 Take Proper Rest
Rest is essential doesn’t matter your phase of life. If you are a hardworking young lad, still, you need some rest because your body can’t function without proper rest. The doctors recommend at least 8 hours of daily sleep. When you lie down, your spine will have the opportunity to rejuvenate and relax. This will keep the liquids in your discs flowing. Consider investing in a decent pillow and a mattress that can provide ample support to your back when sleeping. Most importantly, work on your sleeping posture as it also plays a crucial role in the health of your neck and spine.
#5 Limit your Total Sitting Time
It is impossible to take your eyes off when you are working under pressure. It is understood that work is important, but you need to practice proper ergonomics while sitting. A 9-5 desk job can really take a toll on your back. Prolonged sitting can aggravate painful back conditions. So whenever possible, while working, you can stand up and do some stretches or take a walk to de-stress your back.
You should know that treating back problems at an older age is extremely difficult as the body stops functioning as it used to when it was younger. On the other hand, there is a possibility of an old back injury piling up in your old age. So you need to ensure that your back is disease-free when you are young to prevent extreme situations.