It may seem like it happens all at once: stiff joints, back pain, a slower walk. Age can take a toll on your body, even affecting your quality of life. Although it may seem like pain comes out of nowhere, our lifestyle, daily habits, and activity levels all play a role in how our body ages.
While the effects of aging are felt in many parts of our body, the spine is likely to suffer first. The spine is your body’s central support structure, responsible for helping you sit, walk, twist, and bend. Your spine is also responsible for protecting your spinal cord which sends vital signals from your brain to the rest of the body. Because of how much use the spine gets throughout our lifetime, it’s typically the first to feel the effects of the years.
The discs in your spine that act as cushions between the vertebrae start to wear down from age and use. As a result, the vertebral bones rub against one another, which can cause pain. These weaker bones in the spine can put you at risk for injury, like a spinal fracture or a herniated disc.
Keeping Your Spine Young
To limit the effects of aging on the spine or alleviate some of its symptoms, focus on your spinal mobility. Spinal mobility allows you to move easily and freely. Haniel Hernandez, DPT, a physical therapist at Redefine Healthcare, recommends staying active to keep the spine young. “Taking the right steps now can help you avoid back pain later. You can take a preventative, proactive approach to aging just by making small changes to your day-to-day routine.”
Stretching is the easiest way to improve your spinal mobility, which will not only keep you out of pain, but improve your posture, enhance your range of motion, and increase blood flow. The more you move, the better your spinal mobility will be.
While aging is inevitable, the associated pain and mobility issues can be avoided. Try these 5 targeted stretches that you can perform daily to keep your spine young.
1. Wall Crescent
Stand against the wall with your feet a few inches away from the wall. Keep your head, shoulders, ribcage, and buttocks in contact with the wall.
Lift your arms up and lock your fingers together. Keep your pelvic neutral (no anterior pelvic tilt).
Move your arms to one side as far as you can while keeping head, shoulders, ribs, and buttocks in contact with the wall. Using the wall as a guide, move your arms as far to the side as you can with no twisting.
Hold for 10 deep breaths and repeat the same on the opposite side.
Repeat 10 times
Complete 4 sets
2. Rotational Quadratus Stretch
While lying on your back, cross one leg on top of your knee as shown.
Next, slowly lower your knees down towards the ground on the side which has the leg on top.
Hold 30 seconds
Complete 4 sets
3. Standing Supported Lower Back/Hamstring Stretch
Start by standing with your feet together and your hands on the back of a chair or countertop for support.
Next, lean forward for a gentle stretch to your lower back and hamstrings. Return to starting position and repeat.
Hold 30 seconds
Complete 4 sets
4. Child Pose
While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and/or buttocks.
Hold 30 seconds
Complete 4 sets
5. Lower Trunk Rotations
Lying on your back with your knees bent, gently rotate your spine as you move your knees to the side and then reverse directions and move your knees to the other side.
Hold for 5 seconds. Repeat as you move through a comfortable range of motion.
Repeat 10 times
Complete 4 sets
