5 Ways to keep your Spine Healthy as you Age
Increases aches, joint stiffness and pain might become common as we grow older especially after 65. Many senior citizens tend to think that this discomfort goes simply with the territory. And of course, concerning the spine, some decline in flexibility and function may be expected as the intervertebral disks and bones start to decline over time. But you don’t have to just sit there and wait for bones and intervertebral disks to deteriorate and affect your spine. Spinal pain, injury or any discomfort can make you twilight years not to be as enjoyable as they should. There are so many things you can do to keep your spine healthy.
- Avoid lifting heavy objects
Lifting heavy objects is an activity that can potentially subject your spine to excess amount of tear and wear, and this may increase the rate at which the structure of your spine wears out, causing the disks that act as shock absorbers between the vertebrae to shrink and rapidly get worn out. If you want your spine to remain flexible and functional as you age, you must avoid lifting heavy objects. Heavy objects are those that are heavier than 25 percent of your own body weight.
- Practice proper posture
Maintaining proper posture is vital for the health of your spine. Make ergonomic adjustments especially to your work station if you are still working and make sure that you have Short Term Health Insurance 2020 and are always working while in the upright posture. Improper posture will put undue stress on your spine and accelerate disk degeneration and narrowing of your spinal canal.
- Exercise appropriate
At 65 or older, you no longer have the strength that you used to have at your 20s and 30s. So, you should be practical when it comes to your exercise program. While regular exercise is vital for the health of your spine and your overall well being, there are certain exercises that you simply can’t afford to do at your age. Avoid overdoing an exercise with repetitive movements that could lead to muscle sprains and strains.
- Include anti-inflammatory foods in your diet
Eat a balanced diet that includes vitamin D and anti-inflammatory foods to keep your bones healthy and strong, and to prevent pains.
- Engage in targeted exercises
You can strengthen your core muscles through targeted exercises, which include aerobics, extension (bending backward), flexion (bending forward) stretches. You can talk to a spine specialist or your family doctor to recommend for you the exercises that will help strengthen your core muscles.