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Most seniors deal with some type of disorder of the spine as they grow older.
You might take back pain as normal as you age. The question is, when does it become your concern?
If you’re approaching your 50s or a caregiver for one, then this is for you.
Read more about disorders of the spine and how you can manage them better.
Nearly 85% of men and women will have some kind of neck or back pain in their lives.
Unfortunately, the chances of experiencing such pain only increase as you age.
And that's because aging leads to specific changes within the spine.
The spine is the central support of our bodies. It's a complex structure that includes vertebrae, ligaments, tendons, discs, and nerves.
It also supports our weight and connects the key parts of the skeleton. This includes the head, chest, shoulders, pelvis, and legs.
You'll also see that the spine has natural curves that form an S-shape when viewed from the side.
This curvature of the spine acts like a coiled spring. It stabilizes the spine and helps you keep your balance in upright positions.
Plus, it acts as a shock absorber when walking and protects the vertebrae from fractures.
Another structure that helps absorb shock and transmit loads is the intervertebral disc.
It's a rubbery pad or jelly-like center that cushions between the vertebrae. These help keep your bones from rubbing against each other.
Together, the vertebrae protect the spinal cord and nerves. And it allows you to bend and move your back.
But, like any other body part, the spine is susceptible to daily stressors that wear down its structures.
Specifically, the intervertebral discs dry out and shrink. It's because the moisture content lowers as we age.
And when this happens, the vertebrae begin to rub against each other. This results in arthritic back pain and soreness.
These aspects of the aging process may even be more accelerated if you have activities that put an unnecessary load on your spine.
Or worse, if you smoke, are overweight, and have previously experienced a spinal injury.
As most people know, proper nutrition and a balanced diet are important for optimal health.
The problem is, only less than half of the elderly meet dietary guideline recommendations.
For most seniors, a common health concern is their low calcium intake.
Low calcium intake leads to lower bone density and early bone loss.
That's why it's important that our seniors get the right amount. Because it also helps lower the risk of developing osteoporosis.
Osteoporosis is a condition where the chronic bone loss results in weak, easily fractured bones.
Bad lifestyle choices and habits also lead to weakened bones. This includes overeating high-sodium foods, sugary snacks, and alcohol use.
Unfortunately, women are more prone to degenerative spinal problems after menopause.
Osteoarthritis, also known as the “wear-and-tear” type of arthritis, is another major cause.
The cartilage covering the joints that connect the vertebrae is flexible and elastic. And, it helps keep the joints moving.
But as we get older, the cartilage in our joints fades, so our joints become less flexible.
This then puts more stress on the joint and can cause back pain.
Meanwhile, the space that surrounds and protects the spinal cord can narrow over time. This is a condition known as spinal stenosis.
The compression of the cord and spinal nerves can then cause numbness or burning.
Other common problems causing spinal degeneration are slips and accidental falls.
Falls often have a massive impact on the bones throughout the body. And they range from minor to severe and even debilitating.
It can even cause discs between vertebrae to become compressed, damaged, or bulge.
What's more is that high-risk individuals, such as the elderly, are more likely to sustain significant injuries much greater after a fall.
Read more about musculoskeletal disorders here to know what causes spine degeneration in the elderly.
You may be wondering, what are some disorders of spine commonly found in seniors?
The causes and effects of degenerative disc disease (DDD) are relatively simple.
As we age, our discs change, our bones get affected, and we eventually develop pain.
It even helps to think of DDD as a cause-and-effect process.
When anatomical changes happen, it leads to further degeneration and spinal structural changes.
And such changes combine to cause degenerative disc disease and its symptoms.
Over time, the collagen structure of the annulus fibrosus, the disc's tough outer layer, weakens.
Disc degeneration symptoms usually appear where the damage is. The pain can range from mild to severe.
And it may worsen during bending, twisting, or lifting something heavy.
In the case of lumbar disc degeneration, the pain may be accompanied by numbness or tingling. This indicates damage to the spinal roots.
Aging also causes our bodies to produce fewer proteoglycans. This is a substance that makes our body capable of withstanding forces.
When these changes happen, the disc may not handle mechanical stress.
The elderly also tend to have tighter and weaker muscles, especially the hip and back.
Because of this, their bodies limit overall mobility. And lower physical activity is observed.
This can cause disuse (physiologic) atrophy. This is a condition where there’s wasting or thinning of muscle mass.
What's more, is that we experience muscle loss (sarcopenia) at age 30.
During this process, the amount of muscular tissue and fibers in the body decreases.
This then results in extra load on specific joints, making us at high risk of falls.
A 2015 report showed that sarcopenia increased the incidence of low-trauma fractures from falls, such as hip, arms, and leg.
Mobility loss can also cause more than just the decreased ability to move freely. Older adults may not engage socially or maintain their independence.
According to the CDC projection, 49 million older people will fall each year, which will cause 12 million injuries and cost more than $100 billion in health-related costs by 2030.
In a 2013 study on older adults, reduced life-space mobility and impairment were linked to lower social engagement.
Further, mobility loss not only affects senior's physical and mental health, but it also affects them financially.
There are many ways to manage spinal disorders in seniors.
And conservative care is enough to stop these symptoms as far as treatment goes.
First, we need to learn how to maintain our seniors' healthy weight. Extra pounds can strain the lower back, especially in the mid area.
The more weight they have above above age appropriate norms, the more it puts pressure on the body.
So good spine health can start with making the right food choices. Stick to plant-based proteins and fiber-rich foods to keep them healthy.
Limit intake of high-sodium foods and sugary drinks as they increase joint pain and muscle aches.
Keep them hydrated as water also keeps the discs full of fluid to cushion the spine during movement.
It's also best to keep our seniors moving. Regular cardio and muscular activity can help relieve muscle stress and inflammation.
Seniors are recommended to go for low-impact exercises such as walking for at least 30 minutes per day.
Building muscles and strength as well as weight bearing activities can improve bone mineral density and reduce risk of future injury.
Also, simple things like encouraging them to practice good posture and advising them to use proper body mechanics can make a huge impact.
It is also best to talk about their lifestyle habits like nicotine use as this increases the risk of osteoporosis and bone fractures.
Doing physical therapy exercises is another great way to manage back pain or other disorder of spine.
PTs can prescribe a back-healthy exercise program. This can help seniors build strength, flexibility, balance, and endurance.
They also focus on activities targeting the core muscles helping the spine become more resilient.
Read more about mobility training here.
Taking pain medications like acetaminophen can also be beneficial. It helps relieve inflammatory pain. Be sure to check with your doctor if you are taking any other anti inflammatory meds or blood thinners.
Complementary techniques like dry needling and manipulation can also be prescribed. This is observed if the back pain does not improve with conservative treatment.
Dry needling can helps relieve chronic pain by stimulating the healing process of the body.
For those with severe and debilitating pain, surgical treatment may be the last resort. Be aware of risks and benefits of any recommended surgery.
It's usually only an option after at least six months of conservative treatment. So always consult your doctor about what's best for your situation.
Older adults commonly deal with some type of disorder of the spine.
And mostly, it’s accompanied by pain which can be minor or even debilitating for some.
The good news is that we can do simple exercises and treatments to manage them.
And it's not too late to help keep their spine flexible and strong far into their golden years.
That's all for today.
Take care, keep mom safe and have a great day!
Winn
I am a Doctor of Physical Therapy and have been working with the 70+ age group for over a decade. I will share my knowledge and experience to give you ideas to care for your aging parents. Read more >>