More than four out of five people will experience back pain at one point in their lives.
But did you know that the causes of back pain change dramatically as we get older?
“In our younger years, back pain is often the result of stress, muscle tension, and overexertion,” says author and physical therapist Rachel Krentzman in this free download. These often resolve by themselves as the tension dissipates.
However, as we get into our 50s and beyond, the causes of back pain increasingly become related to structural changes in the spine. And at that point, back pain can become related to more chronic conditions.
What causes these structural changes?
“One of the primary culprits behind the development of back pain in older individuals is compression, notes Krentzman. “As we age, the spaces between our vertebrae naturally decrease, leading to less room for nerves to exit the spine. This compression can result in pinched nerves, joint irritation, and inflammation, all contributing to back pain.”
A key factor in the development of age-related back pain is degenerative disc disease, notes Krentzman. This condition occurs when the fluid-filled discs between our vertebrae begin to dry out and lose their ability to cushion the spine effectively.
As these discs deteriorate, they can lead to a cascade of structural changes in the spine, such as herniated discs, spinal stenosis, and osteoarthritis.
Herniated discs occur when the inner material of a disc protrudes through a crack in the outer layer, potentially compressing nearby nerves. Spinal stenosis is a narrowing of the spinal canal, which can put pressure on the spinal cord and nerves. Osteoarthritis develops as the protective cartilage in our spinal joints wears away, causing bone-on-bone contact and inflammation.
While degenerative disc disease and its related conditions may seem inevitable, there are steps we can take to prevent or slow their progression, says Krentzman.
“The key lies in maintaining the mobility and suppleness of our spines through regular movement and targeted exercises,” she notes. “Yoga, in particular, can be a powerful tool for promoting spinal health and reducing the risk of age-related back pain.”
By incorporating mindful, awareness-based yoga practices into our routines, we can work to release tension in the muscles surrounding the spine, particularly in areas like the paraspinal muscles, psoas, and quadratus lumborum. When these muscles become tight, they can compress the spine and exacerbate pain.
Yoga poses that focus on creating length and traction in the spine can help to decompress the vertebrae, maximizing the space between them and reducing pressure on the delicate nerves that exit the spinal column.
Not all styles of yoga are equally suitable for aging bodies, Krentzman cautions. Practices that emphasize gentleness, mindfulness, and proper alignment, rather than intense, fast-paced sequences, are generally more appropriate for maintaining spinal health over the long term.
It’s important to work with experienced instructors who can provide personalized guidance and adjustments.
Fortunately, it’s never too late to improve the health of your back and spine. Our bodies are inherently adaptable and resilient, and individuals of any age can learn to practice yoga in a way that promotes optimal spinal alignment and reduces the risk of compression-related injuries.
By committing to regular, mindful movement practices like yoga, we can create the conditions that allow our spines to function at their best, even in the face of age-related changes. With the right approach and a dedication to self-care, it’s possible to maintain a healthy, pain-free back well into our later years.
Also check out Rachel’s course: Preventing Degenerative Disc Disease: How Yoga Can Help Foster Healthy Mobility to Nourish Your Spine
