The back is a complex structure and a small amount of stress or pressure can cause discomfort and back pain. It can be characterized by stiffness, acute pain in the vertebral column, limited range of motion, low flexibility and inability to stand straight. Back pain is a common problem, which is prone to elder people due to normal wear and tear of the back muscles. It can be caused due to ruptured disc, skeletal irregularities or an injury to the muscles in the back.
Here are a few tips to prevent back pain in the elderly:
- Exercise: It is suggested to do certain low intensity stretching exercises regularly, in order to support the muscles in the lower back. It can help make the muscles immune to minor injuries by building strength.
- Weight Management: The amount of body weight can put a great impact on the vertebrae and spinal discs with aging. For elderly people, it is suggested to maintain the ideal weight in order to reduce additional pressure from the spine and the back muscles.
- Diet Modification: Consuming a healthy diet with lean proteins, leafy vegetables, whole grains, and high fiber can help in maintaining the proper body weight and also keep the body healthy.
- Posture: It is suggested to concentrate on the posture of the back to prevent back pain. Standing straight, supporting the back while sitting and sleeping on the back or on the side can help in the proper positioning of the back, reducing stress and preventing back pain.
- Proper Lifting: With increasing age the body’s ability to bear sudden jerks decreases. Elderly people are suggested to pay attention while lifting heavy objects. Bending the knees instead of the back can be helpful in lifting objects without stressing the back.
- Stress Reduction: Stress can create tension in the back muscles leading to back pain. Doing activities such as yoga, meditation, exercises etc. can help in reducing stress and preventing back pain in elderly people.
- Avoid Falls: Preventing falls and slips is essential in avoiding back pain. The elderly should walk slowly, use handrails when available and wear comfortable supportive shoes.
These were some tips, which can help in preventing back pain in elderly people. However, if suffering from back pain one must visit an orthopedic doctor for comprehensive diagnosis and treatment.
