Age can affect the bones, joints, and muscles of your back. Additionally, bones naturally shrink with age, increasing susceptibility to injury. While overall lifestyle plays a role in how aging affects your back, exercise, diet, and recuperative sleep can also slow the aging of your spine.
Get More Calcium
In addition to offering protection against cancer, diabetes, and high blood pressure, calcium is also good for bone health. Leading board-certified orthopedic surgeons in Beverly Hills recommend most adults get about 1,000 to 1,200 milligrams per day, with excellent natural sources of calcium including:
- Almonds
- Broccoli and kale
- Canned salmon
- Dairy products
Exercise Regularly
Regular exercise, even if it’s just 20-30 minutes a day, can boost muscle strength and keep your spine in good shape. Consider the following beneficial back exercises:
- Jogging and walking
- Stair climbing
- Weightlifting
- Water aerobics
Get a Good Night’s Sleep
Getting a restful night’s sleep helps your body naturally heal and rejuvenate itself, which extends to the bones and muscles of the back. Improve your odds of enjoying restorative sleep by:
- Sticking to a regular sleep schedule
- Sleeping on your back or side
- Investing in a firm, comfortable mattress
Consume Anti-Inflammatory Foods
Inflammation is what aggravates most instances of age-related back pain by placing added pressure on the nerves adjacent to the spine. Foods with naturally anti-inflammatory properties can minimize discomfort if you experience some degree of disc degeneration. Wise choices includes:
- Green leafy vegetables
- Berries, especially blueberries
- Bok Choy
- Beets
Boost Your Vitamin D Intake
A study published in the Archives of Internal Medicine suggests a lack of vitamin D may contribute to chronic back pain. Vitamin D is also essential for maintaining bone health, with the U.S. RDA currently at 400 IUs (international units) for adults. Naturally get more vitamin D by:
- Spending some time outdoors on sunny days
- Eating fatty fish like salmon, trout, and mackerel
- Cooking with vitamin D-rich Portobello mushrooms
- Drinking at least one 8-ounce glass of milk daily
Further slow the aging of your spine by making regular trips to the doctor. A licensed physical therapist or chiropractor can also provide tips to help maintain your spine health.
Learn more about spine health from the experienced and trusted team of physicians and surgeons at The Spine Institute Center for Spinal Restoration in Beverly Hills. Dr. Hyun Bae, a conservative spine surgeon, can help you determine the right course of treatment to promote back pain relief and establish a course of action to promote spine health moving forward.