Back pain due to age “is not inevitable”: advice

The president of the Spanish Spine Society (GEER)Felisa Sánchez Mariscal, has highlighted that back pain associated with age “should not be assumed as an inevitable fate” and has urged people to follow good lifestyle habits, pay attention to prevention guidelines and go to a specialist for early care.

Sánchez Mariscal emphasizes that Following these recommendations and leading a healthy life can significantly reduce the appearance of back discomfort. and its impact on quality of life.

From GEER, experts have asserted that aging, obesity and sedentary lifestyle are behind a real epidemic of chronic low back painwhich is the leading cause of disability in the world. In Spain, one in four sick leave is related to spinal diseases. In this sense, Every year of age increases the risk of suffering from chronic low back pain by 3.3%and obesity multiplies the probability of suffering from it by 1.7.

Some keys to take care of your back

Specialists from the scientific society have highlighted several recommendations to protect the spine at any age.

1. The importance of practice physical activity daily and avoid a sedentary lifestyle. To do this, it is advisable to walk at least 30 minutes a day or practice gentle aerobic exercises such as swimming or cycling.
2. Do strength exercises to strengthen abdominal, lumbar and leg muscless, with the aim of improving the stability of the vertebrae and reducing the risk of injuries. In this area, they have targeted activities such as Pilates or guided work with physiotherapists.
3. Take active breaks every hour throughout the work dayespecially if it involves office jobs or prolonged driving. It is advisable to get up from your seat and make small movements of the neck, shoulders and back, which help maintain mobility and prevent stiffness.
4. It must be monitor excess weight, through a balanced diet. Specifically, they have detailed that the diet should be rich in calcium, vitamin D, proteins and antioxidants, strengthening bones and muscles, and excess ultra-processed foods, alcohol and tobacco should be avoided.
5. When you are in front of the computer or using your mobile Your back should remain straight and your feet flat on the floor.so you should avoid slouching and ensure that the screen is at eye level.
6. When lifting weight, it should be done by bending your knees and keeping your back straight.bringing the object closer to the body before lifting it.
7. When sleeping, they have advised that you lie on your side, with a pillow between your knees.and make sure the mattress is firm and helps maintain the natural curvature of the back.
8. Practice relaxation, breathing or ‘mindfulness’ techniques. This can help deal with everyday stress, which can cause cervical and lumbar contractures.

If the pain persists for several weeks or limits mobility, they have influenced it is essential to consult a doctor to detect complications early and apply appropriate treatments.