3 best ways to protect the lumbar spine as you age
Move, move and move
I see people of all ages in the clinic and am interested in the ways people age and move as they age. I have seen MRI reports and X-ray reports that I would think meant people must have a lot of pain and can’t move without pain, and then they come to the clinic with little to no pain. On the other hand, I have seen reports that indicate very little changes and people are in excruciating pain. As we age, there are normal changes that occur, so how can we minimize the degenerative changes that often go along with aging?
move often throughout your day with varied positions.
move through your whole available range of motion.
move consistently over time.
It really can be that simple. The people who do seem to age the best (and by best, I mean with sustained independence) have several things in common. From what I have seen in the clinic, aging well follows along with the principles of the Blue Zones.
According to Dan Buettner, the principles of the Blue Zones include:
Move naturally
Know your sense of purpose
Downshift and reduce stress. Some ways that people in the Blue Zones areas reduce stress are to remember ancestors, pray, nap or have Happy Hour
Follow an 80% rule in reference to food. Stop eating when your stomach feels 80% full and have the smallest meal late in the afternoon or early evening.
Eat more plants and beans
Wine at 5 with friends and/or food, and drink moderately (1-2 glasses per day)
Belong to a faith-based community
Loved ones first with involvement in extended family
Have a social network with a group of 5 friends
As far as keeping the spine healthy as it relates to these principles and based upon my observations over the last 30 years, dedicated movement practices built into your daily routines and rituals are essential.
My best advice for a healthy spine…
1. Move through your entire available range of motion every day. The principle of “if you don’t use it, you’ll lose it” is so incredibly true.
2. Find activities you love and seek ways to work them into your life. Join a gym or join a group that does an activity together, so that you have accountability to show up can help make the activity more consistent and fun. Get together with a friend and go for a walk or go to the gym. Consider your local Recreation and Parks department for group programs and activities, or your local Council on Aging. You can also look on YouTube for exercise classes of any kind. Join a social club for dancing, walking, couch to 5k, running or travel.
3. Create opportunities for movement all throughout your day. For example, get away from your desk and change your position or posture every 45 minutes, or if you’re driving, stop to get out of the car frequently. Take stairs instead of elevators, and park a little farther away when going to the store.
4. If you have to pick up or move something, practice using your hips and legs to lift. That’s where the largest muscles are, so use them to your advantage. Keep them strong.
5. Vary your movement day to day with cross training to engage as many muscles as possible.
6. Keep your core strong.
7. Breathe while you are moving to avoid excessive abdominal pressure that can cause back pain.
8. For varied movement that includes trunk side bending and rotation, consider yoga to incorporate new movement patterns into your daily routine.
What have you discovered that helps your back as you have gotten older? I’d love to know!
Take good care,
Sharon