Aging is hard on people, especially on their bodies and minds. One of the common problems related to aging is the decline in flexibility and function of the spine. If you are a senior or a caregiver of a senior, then you should know that though you cannot fully reverse aging and its effect on the spine, there are methods you can adopt that answers the question of how to keep your spine healthy as you age. Just keep scrolling to know them all.
Knowledge is Power
Before you read about the methods to keep your spine healthy as you age, you should know about the common spine related issues that crop up with age. They are mentioned right here.
- Disk Degeneration in which the disks between a spine’s vertebrae are worn and shrunken.
- Facet joint osteoarthritis in which cartilage that separates facet joints breaks down with time.
- Lumbar spinal stenosis in which the spinal canal narrows and leads to pain.
- Degenerative spondylolisthesis in which weakened ligaments, bones, and facet joints allow the vertebrae to slip forward and be out of alignment.
- Compression fractures in which the vertebral bone collapses partially and lose some height.
The Methods
Now that you know of the common spine related issues that crop up as you age, you should consider investing in Obusforme products to get some pain relief at home. You should also know about methods that might help to keep your spine healthy as you age mentioned below.
Ø Exercise Regularly
Seniors who have an active lifestyle and exercise regularly often prevent spinal issues as they keep off the excess weight. Some of the exercises most seniors can try are walking, swimming, yoga, etc.
Ø Remember Your Posture
Make sure that you are mindful of your posture at all times. Use good quality chairs and back support products to ensure that you sit straight. You can also warm and stretch the muscles before indulging in any physical activity.
Ø Lift Right
If you need to lift heavy objects for some reason, make sure that you use correct techniques when it comes to bending and twisting your body. It is also smart not to lift weights that are heavier than 25 percent of your body weight. Don’t hesitate to ask for help if you need it.
Ø Opt for Healthy Nutrition
It is a fact that nutrition and a healthy spine are interrelated. So, make sure that you follow a smart diet plan and give your body all the essential nutrients it needs to function properly. Also, eat foods that strengthen your bones such as foods rich in vitamin D and anti-inflammatory foods.
Ø Work on the Core Muscles
You need to learn to strengthen your core muscles by using targeted exercises such as extension and flexion stretches, aerobics, etc. The more you strengthen the core muscles, the less likely you will be to have spinal issues.
Ø Don’t Overdo It
Many seniors get so involved in exercising that they don’t remember to be cautious and end up doing more than their body can tolerate. You can ensure that you don’t make such a mistake by asking a fitness expert to create an exercise plan for you. Also, see to it that the plan is constantly revised with time so that it meets the changing abilities of your body.
Ø Don’t Work too Hard
Many people work too hard in the office and end up being so involved in the work that they don’t practice proper posture. You shouldn’t make this mistake and take ten-minute breaks after every hour where you move around. Also, remember to make ergonomic adjustments to the workstation.
Ø Avoid Smoking
Smoking can be bad for your overall health, and that includes spine health. You need to kick the bad habit of smoking as soon as possible and seek professional help if needed to avoid picking up a cigarette now and then.
Ø Buy Quality Products
Make sure that you make use of the right mattress, cushions and back support equipment. Do not compromise on quality to save money as it sleeping on the wrong mattress can compromise your spinal health.
Ø Seek Help
If you suffer from chronic back or neck pain, talk to your doctor about it. He or she might refer you to a pain management specialist who will help you to avoid getting in a worse situation.
Ø Avoid Stress
Taking stress is one of the worst things you can do to yourself. Try to find methods of relaxation that loosen your back and neck muscles. The methods can be anything from listening to music or meditation.
Ø Don’t Ignore the Pain
As soon as you feel any pain or discomfort in the spinal area, talk to your doctor about it. Don’t depend on home remedies or over the counter pain medications for too long. Seek the help of a specialist when needed.
https://www.yalemedicine.org/conditions/artificial-disk-replacement/