Just like so many others, I suffer from back pain. As someone over the age of 50, my back has been through a lot – automobile accidents (rammed from the rear), sports-related injuries, and just the effects of getting older. I want to help you fix your back pain after 40.
It’s no secret that back pain becomes more common as we age. In fact, according to the World Health Organization, approximately 60% of adults experience back pain at some point in their lives. For many people, this pain can be debilitating and interfere with daily activities. If you’re one of the millions of people struggling with back pain, don’t worry – we have some tips to help prevent and manage it!
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Remain Positive
Back pain can be frustrating and discouraging, but it’s important to stay positive. With the right treatment and self-care, you can manage your back pain and improve your quality of life.
Stay Active
A study from the University of Sydney found that people who worked 30 or more hours a week were twice as likely to develop lower back pain compared to those who worked fewer hours.
One of the best ways to prevent back pain is to stay active. When our muscles are strong and flexible, they’re better able to support our spine. Try incorporating some low-impact exercises into your routine, like walking or swimming.
According to the US National Library of Medicine National Institutes of Health, eighty percent of women and 90% of men will suffer from low back pain at some point in their lives. This means that by the time a man is between 40 and 60, he’s likely to have a chronic back pain condition. Why do so many of us struggle with this type of pain? Unfortunately, it usually boils down to one thing: lack of activity.
Maintain a Healthy Weight
Another way to fix your back pain after 40 is by reducing your weight. Carrying excess weight can put a strain on our back, so it’s important to maintain a healthy weight. A balanced diet and regular exercise are key! A recent study found that people who lost 5% of their body weight saw a significant reduction in back pain.
Maintain Good Posture
Good posture is key to preventing, managing, and fixing your back pain after 40. When you’re sitting, standing, or walking, make sure to keep your back straight and shoulders relaxed. This will help reduce tension in the spine. A study in the journal Arthritis Care & Research found that men who had better spinal alignment saw a significant decrease in their back pain.
Many of us spend a lot of time sitting, which can put a lot of strain on our backs. Try to break up long periods of sitting by getting up and walking around every hour or so. When you do sit down, make sure to use good posture – back straight, shoulders relaxed, etc. The studies have shown that changing position slowly and with caution is the best way to avoid a back injury.
Maintaining good posture when you sit, stand, and walk is important to save your back. Having good posture will help support strong bones and joint alignment as well as allow your muscles to work more efficiently.
Use Support
If you do experience back pain, using a support can help relieve some of the tension. There are many different types of support available, so find one that works best for you. For example, a lumbar roll is a small pillow that you can use to support your lower back while sitting.
Try a Massage
Massage therapy is a great way to help relieve tension and pain in the back. If you don’t have someone to give you a massage, try using a foam roller or tennis ball to self-massage the area. Both options are small enough to bring with you while you’re on the go.
Read my article, Learn All About The Healing and Soothing Power of Massage Therapy – The Many Different Kinds and Benefits.
Take a Break
When all else fails, take a break. Sometimes the best thing to do is to do nothing. Just relax and give your back a rest. This might mean taking a break from exercise, reducing your workload, or even taking time off work.
See a Doctor
If your back pain is severe or persistent, it’s best to see a doctor. A doctor can help identify the cause of your pain and recommend treatment options and help fix your back pain after 40.
Back pain can have a huge impact on your life, so it’s important to take care of yourself. If you’re struggling with chronic back pain, talk to your doctor about what you can do to prevent and manage it.
If you already have back pain, be sure to talk to your doctor before starting any new exercises. Certain exercises may aggravate your pain, and it’s important to find activities that you can safely do without making your condition worse.
Physical Therapy
If your back pain is severe or persistent, it’s best to seek help from a healthcare professional. They can help you identify the cause of your pain and recommend treatment options.
A physical therapist will teach you at-home exercises. These exercises are designed to increase your flexibility as well as strengthen your back and your core. A strong core is essential for a healthy back.
Medication
When you visit your doctor, he or she may suggest or prescribe medication. Depending on the cause and severity of your pain, your doctor may suggest over-the-counter (OTC) medication such as Advil, Motrin, Aleve, or topical products.
Again, depending on the severity of the pain, your doctor may prescribe you muscle relaxants and even narcotics (oxycodone or hydrocodone).
Note: NO MATTER THE DRUG, ALWAYS FOLLOW THE INSTRUCTIONS.
Surgery
Surgery should be your last option. Even before surgery, your doctor may give you a cortisone shot. This is a powerful anti-inflammatory drug that helps bring pain relief by decreasing inflammation around the nerves. While cortisone shots can be effective, the downside is that they do not last long – perhaps 4 to 8 weeks and then the pain returns.
If your back pain does not respond to the tips above, your doctor may recommend surgery. Back surgery should not be taken lightly. Talk with your doctor, learn all the pros and cons, and seek a second opinion. Opting for back surgery can certainly help, but in some cases, people have felt worse and even had multiple back surgeries.
Bonus Tip — Try My Backpain Coach: IAN HART, CSCS
Here is a great way to fix your back pain after 40. My Backpain Coach is a helpful platform that provides personalized exercises and stretches to help manage back pain. The exercises are tailored to your specific needs, and you can track your progress over time.
Their highly-skilled coaches will help you every step of the way, and they offer a money-back satisfaction guarantee. If you’re looking for an effective way to manage your back pain, we highly recommend trying My Backpain Coach.
IAN HART is a certified strength and conditioning specialist with over 15 years of experience helping people overcome back pain. He’s the founder of My Backpain Coach, and he’s passionate about helping people achieve their fitness goals.
If you’re interested in trying it out, visit mybackpaincoach.com for more information.
Thank you, Ian Hart, for sharing your tips here in this video.
FAQs
Q: Can you fix your back pain after 40?
A: There are several things you can do to manage and prevent your back pain. Try changing your activity level, using support when sitting or standing, practicing good posture, and trying massage or self-massage therapy. You can also try seeking help from a healthcare professional if your pain is more severe.
Q: How long do backaches last?
A: Backaches can last anywhere from a few days to several weeks, and even longer, depending on what’s causing the pain. If your pain is severe or you’re unsure of its cause, it’s best to seek help from a healthcare professional.
Q: How can I prevent back pain?
A: The best way to prevent back pain is through exercise and good posture, which helps support the muscles in your spine. Try using a foam roller, tennis ball, or lacrosse ball to work out your tight muscles.
Q: What are the causes of back pain?
A: The most common cause of back pain is either strain or an injury to a muscle, tendon, or ligament in your spine. Other causes may include arthritis, tumors, fractures, and viral infections like the flu. There are many different causes, so it’s best to see your doctor if you’re experiencing persistent pain.
Q: How do I know if I need to see a doctor for back pain?
A: If you experience severe or persistent pain that does not go away even after self-care measures, then you should seek medical attention. It may be a sign of a more serious condition like the flu, arthritis, or muscle strain.
Q: What are the exercises for back pain?
A: There are many different types of exercises that can help ease lower back pain, including yoga, pilates, squats, lunges, bridges, and planks.
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