Keeping the spine in top form equals less pain and more flexibility and mobility. The body wearing down is a natural effect of aging that happens to everyone. Age-related spinal conditions can become serious if not addressed with exercise, stretching, and chiropractic care.
Time and The Spine
The spinal discs and joints deteriorate with age. Spinal stenosis or the narrowing of the spinal canal could develop during the process. Two conditions brought on by aging are degenerative disc disease and arthritis that can also include the stiffening of the spinal ligaments and osteoporosis.
- Degenerative disc disease is experienced by 40% of individuals 40 years of age
- This increases to 80% for individuals 80 years and older.
- The discs gradually change from being mostly water to mostly fat.
- This makes the discs become narrowed and they lose elasticity.
Around 25% of adults have arthritis. This condition mainly affects the facet joints. The joints become swollen reducing the range of motion and can impinge/compress the spinal nerves, causing pain, weakness, and sciatica. The ligaments around and in the spine stiffen causing stenosis. Bone loss, or osteoporosis, is brought on by changes in hormones and other factors like nutrition.
Maintaining Healthy and Proper Posture
Proper healthy body mechanics is a must. Staying aware of body posture maintains alignment and keeps the body balanced. Healthy posture will help reduce the effects of:
- Spinal stenosis
- Degenerative disc disease
- Herniation
- Spinal fractures
Proper posture includes:
- Reduced slouching
- Workstations are in top form and ergonomic
- Whatever activity an individual is engaged in, try to elongate and make the spine long.
- This also applies to lifting.
- Make sure to bend the knees when lifting and keep the spine vertical.
Yoga
Yoga is recommended and beneficial for a healthier spine. Yoga checks off three areas for keeping the spine in top form. This includes:
- Regular physical activity/exercise
- Maintains flexibility
- Helps to achieve healthy body weight
Yoga is beneficial for all ages because it:
- Maintains body strength
- Flexibility
- Posture
- Balance
- Can help with spinal conditions specifically arthritis
Chiropractic Spine Strengthening
Keeping the body healthy and as strong as possible is the key. Chiropractic care and strengthening can help individuals fortify their spines. An examination will look for any spinal issues and then a customized treatment plan will be developed. If body function is limited because of pain in the back and/or legs, contact Injury Medical Chiropractic and Functional Medicine Clinic to get the spine and body into optimal shape.
Body Composition
Spine Strength Stability Ball Curls
This exercise works muscles specific to spinal strength and includes:
- Hamstrings
- Glutes
- Deep abdominals
- Hip abductors and rotators
These exercises are the most effective to build functional strength and endurance in the hamstrings, hips and prevent injuries. To do this workout:
- Lie on back with the knees bent
- Lift legs up so the bottom of the feet rests on top of an exercise ball
- Roll legs out until they are straight
- Hold the position for a second or two
- Return to the top of the movement while squeezing the hamstrings
Working these muscles will improve squatting, lunging, or bending motions easier on the spine.
Dr. Alex Jimenez’s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Ontario Health Technology Assessment Series. “Artificial discs for lumbar and cervical degenerative disc disease -update: an evidence-based analysis” https://pubmed.ncbi.nlm.nih.gov/23074480/
Centers for Disease Control and Prevention. “Arthritis” https://www.cdc.gov/chronicdisease/resources/publications/factsheets/arthritis.htm
