World Spine Day 2024: Expert tips to keep your back strong, improve flexibility as you age

Proper posture is essential for reducing pressure on the spine and preventing muscle strain. (Image: Canva)

As we age, our spine—responsible for supporting our body and facilitating movement—faces natural wear and tear. Maintaining a strong and healthy spine becomes essential for preserving mobility, minimising discomfort, and ensuring a better quality of life in our later years. According to Dr Neha Verma, a senior orthopaedic specialist, proper spine care is especially important for older adults to remain independent and active. "The spine is the backbone of our movement," she explains, "and with simple lifestyle adjustments, we can significantly reduce the risk of back pain and spine-related issues."

World Spine Day serves as a reminder of the spine’s crucial role in overall well-being. By focussing on preventive measures such as good posture, regular exercise, and core strengthening, it’s possible to maintain a healthy spine into your golden years. With the right approach, you can enjoy greater flexibility, reduced pain, and a more active lifestyle as you age.

• Maintain good posture

Proper posture is essential for reducing pressure on the spine and preventing muscle strain. While sitting, keep your feet flat on the floor, your back straight, and your shoulders relaxed. For standing, align your ears, shoulders, and hips in a straight line. Good posture promotes spinal alignment and reduces back pain.

• Exercise regularly

Engaging in regular, low-impact exercises like walking, swimming, and yoga helps strengthen the muscles supporting your spine. Physical activity enhances flexibility, boosts circulation to spinal tissues, and reduces stiffness. Regular movement also helps maintain a healthy weight, decreasing stress on the spine and preventing back issues.

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• Strengthen core muscles

A strong core stabilises the spine and improves overall balance. Exercises targeting abdominal and lower back muscles help distribute the load more evenly across your body, reducing strain on your spine. Simple activities like planks, leg raises, and Pilates can build a strong core and enhance spinal support.

• Lift safely

Lifting improperly is a common cause of back injuries. To lift safely, bend your knees and use the strength of your legs rather than your back. Keep objects close to your body and avoid twisting or jerking motions. This reduces strain on your spine and prevents injury.

• Stay hydrated

Spinal discs, which cushion the vertebrae, rely on proper hydration to maintain flexibility and shock absorption. Dehydration can lead to disc degeneration, increasing the risk of back pain and discomfort. Drinking enough water throughout the day ensures that your spinal discs remain elastic and functional.

• Quit smoking

Smoking restricts blood flow to the spine, contributing to the degeneration of spinal discs. It also hampers the body’s ability to heal, increasing the risk of chronic back pain. Quitting smoking not only improves spinal health but also enhances overall well-being by promoting better circulation and healing.

• Ensure adequate calcium and vitamin D

Calcium and vitamin D are vital for maintaining strong bones and preventing osteoporosis, which can lead to fractures and spinal issues. As we age, bone density naturally decreases, so it's important to include calcium-rich foods and get enough sunlight or supplements to support bone health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.