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By Diane Klutz, PhD Oh,
How many times have you heard
someone complain about their
back hurting? Or maybe it’s your
own back that hurts. Whatever the case, at
one time or another most of us experience
back pain - especially as we get older. Ac-
cording to the NIH Senior Health website,
chronic low back pain is one of the most
common pain disorders in older adults.
This is mostly because our vertebrae and
the cartilage between these vertebrae can
wear down or degenerate as we age.
Osteoarthritis, spinal stenosis and de-
generative spondylolisthesis are the most
common of the degenerative spine diseases
in older adults. And while understanding
the differences between the three can be
confusing, hopefully the following will pro-
vide a little clarity.
There are over 100 types of arthritis, but
osteoarthritis (osteo-meaning bone) is
the type most frequently seen in seniors.
Osteoarthritis is a result of the normal
wear and tear that increases as we age.
Most of us think about arthritis in our
knees, hips and hands, but arthritis of
the spine can be extremely painful and
difficult to manage, especially because
the spine (unlike other joints in the body)
cannot yet be replaced.
Degenerative spondylolisthesis is a dis-
ease that develops as a result of arthritic
changes in the bones, joints and ligaments
that weaken the vertebral column. This
weakening can result in the slipping of
lumbar vertebrae.
Spinal stenosis results when a vertebrae
Fitness Center suggestions
for spinal health
Slim Down • CC
Tuesday, Thursday 4:45 p.m.
Twinges ’n Hinges • TD
Tuesday, Thursday 10:30 a.m.
Balanced Body • TD
Tuesday, Thursday 8 a.m.
ONLINE: SCTEXAS.ORG
my
aching
back!
Back pain is common in older adults. Fortunately, the Sun City Texas Fitness
Centers offer many programs and classes that can help.
slips (spondylolisthesis) forward so much
that pressure is placed on the nerve, which
can lead to leg pain.
The good news is that spinal health can
improve and in many instances without
the need for surgery. First and foremost
is maintaining overall wellness with a
balanced diet, appropriate exercise and
physical activity, restful sleep and positive
lifestyle choices.
The following recommendations are avail-
able on www.spinehealth.com as well as
other helpful information.
– Ergonomics: Improper posture increases
the stress and load on the spine. Keep-
ing good posture and using products
such as ergonomic office chairs can
reduce back or neck pain.
– Exercise: Exercise is important for
multiple reasons for people with back
or neck pain. The exercises can help
avoid a loss in range of motion or stretch Our Sun City community provides a pleth-
muscles and ligaments that may be put-
ting pressure on a nerve.
– Massage therapy: A massage in the
back or neck helps with relaxation and
speeds the healing process by increas-
ing blood circulation.
– Nutrition, diet and weight loss: Extra
weight puts stress on the back and can
either cause back pain or make recov-
ery slower. Diet is important because
the spine needs certain nutrients for
strength.
– Sleep and insomnia: Insomnia is com-
mon in back pain or neck pain patients.
Treating sleep problems with medica-
tion or optimal pillow and mattress
selection can help reduce pain.
– Stop smoking: Smoking makes a person
more susceptible to back pain, and it is
especially harmful to anyone undergo-
ing a spinal fusion procedure.
– Yoga, Pilates, tai chi: Certain exercise
practices are based on principles very
beneficial to people with back pain -
either focusing on body alignment or
slow, low impact movements.
Until we’re pushing up daisies, it’s never
too late to start taking care of our backs.
ora of activities including everything listed
in the highlighted box. Just remember to
get checked out before starting any new
exercise regime and seek advice from one
of the excellent trainers available in the
fitness centers.
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