Elder Care Cafe

I often dream of staying young by exercising like crazy, eating healthily, driving fast cars, chasing after young women, and wearing the trendiest clothes and shoes.

In reality, most oldies like us can only reminisce over these happy and memorable events.

As we age our bones shrink, the muscles weaken and back pain becomes more frequent. Ageing sucks but the pain can be managed and prevented. The causes, evaluation and treatment of back pain in elderly people can be different from younger people.

Some common causes of back pain in elderly people

• Degenerative changes in the lower back. Young people get back pain because of the distortion of the gel-like disks between the lower back and the vertebrae. For elderly people, these disks lose a lot of water content causing adjacent vertebrae to be closer and the cartilage to wear. This may compress the nerve roots and intrude on the spinal canal.
• Spondylolisthesis. This is the inflammation of the joints of the backbone.
• Arthritis. This will cause intense pain and stiffness of the joints.
• Spinal stenosis (narrowing of the spinal canal)
• Osteoporosis
• Fracture on the vertebrae
• Repetitive and over use of joints

How to prevent back pain

Back pain is preventable and the following are some good tips:

• Adopt a healthy diet and maintain a desirable weight.
• Do the right types of exercises and do it regularly. Swimming, cycling and walking and back exercises like crunches, pelvic tilts, bird dog and hip roll are good examples.
• Warm up and stretch before doing any intensive physical activities.
• Refrain from lengthy inactivity or bed rest.
• Sleep on firm mattress to reduce any curve in your spine. If your mattress is more than 10 years, you should consider getting a new one.
• Use ergonomically good work station at home or at work
• Bend you your knees when lifting heavy objects.
• Quit smoking as it weaken blood flow and deprive oxygen and nutrient to the spinal tissues.
• Morning stretch.  Before you get up from your bed, stretch your arms slowly over your head. Pull your knees up to your chest one at a time. Roll to the side of the bed and prop yourself up with the help of your arm. Breathe slowly for about one minute before standing up.
• Wear loose-fitting clothing as tight pants hinder bending of your knees, especially when lifting.
• Learn to relax. Some of you may think this is improbable, but stress and unhappiness at work or home may develop into back pain. Practice relaxation by listening to soothing music, meditate, do yoga or tai chi.

Maintain proper posture at all times:

• Standing – Keep your ears, shoulders and hips in a straight line. Relax your stomach.
• Sitting – The chair should be adjustable, has straight and firm back rest for proper alignment and arm rest to take the load off your back.
• Walking – Wear comfortable shoes without heels and a cushioned sole.
• Driving – Adjust your seat so that you do not bend forward. Do not recline your seat more than 30 degree. If you are driving long distance, take hourly breaks.

The best way to manage back pain is to prevent ourselves from getting it. Most causes of back pain are self-inflicted, so instead of treating it, it is easier to prevent it. Change the bad habits and we will be free from back pain, or at least reduce the probability of getting it.

Jack Woo is a blogger who writes regularly on healthcare matters especially the treatment and prevention of back pain. Check out the latest information at Back Pain Treatment.

Some Other Articles You May Enjoy

• 03/26/2009 -- AARP, The Magazine
• 12/15/2010 -- Hackers and Network Security
• 04/06/2009 -- 7 Tips for a Good Nights Sleep
• 03/23/2011 -- Exercise Objectives for Seniors
• 09/06/2009 -- When It’s Time to Say Goodbye