After retiring, it’s important to remain active. Avoiding a sedentary lifestyle can curb depression and stop the development of chronic diseases. Exercising more and making the other adjustments outlined below will also prevent or reduce neck and shoulder tension, lower back pain, and other spine-related concerns.

5 Tricks to Maintain a Healthy Spine While Aging

1. Take Daily Walks

Taking a brisk walk each day will make feet, hip, and leg muscles stronger. With added strength, the muscles can do a better job at balancing the spine to keep it stable. This can reduce or eliminate lower back pain. People with existing back pain can walk in water for exercise. Floating in a pool puts less strain on achy muscles than walking on a hard surface, but you’ll still gain the same strength-building benefits.

2. Do Light Strength Training 

Doing squats, crunches, and other light strength-training exercises will give the series of muscles around the lower spine a workout. By exercising your core, you’ll develop back strength to keep your spine stabilized. Exercising arms improves shoulder alignment, which can help curb or eliminate lower back pain. 

3. Stick to a Healthy Diet

Eating kale, spinach, and other leafy greens will supply the body with magnesium. The mineral promotes the production of Vitamin D in the kidneys, which keeps bones, including those in the spinal column, strong. Leafy greens, nuts, tomatoes, berries, salmon, and tuna are examples of foods with anti-inflammatory properties. Incorporating these foods into your diet and staying away from processed fare will reduce inflammation in spinal tissue while elevating mood to improve mental health.  

4. Buy a New Mattress

The type of mattress you sleep on can contribute to spinal problems and lower back pain. When shopping for a replacement, look for a mattress that supports the hips, shoulders, and back in your preferred sleep position. In the store, lay on a mattress for 10 to 15 minutes to determine whether it will keep you comfortable at home. 

5. Pay Attention to Your Posture

Try not to slouch when reading, watching TV, texting, sitting at the computer, and tending to other tasks. Sitting upright reduces wear to joint surfaces and strain placed on ligaments. This improves spine alignment and decreases the odds of developing arthritis.

In addition to taking the above steps, scheduling chiropractic treatments at West Chiropractic Clinic will keep your spine healthy as you age. Based in Soldotna, AK, this chiropractic clinic has been operating for over three decades. Their staff will assess your condition and design a treatment plan to improve mobility and alleviate neck aches, lower back pain, and additional discomfort. To schedule an appointment, call (907) 262-9171. Visit the practice online for a better idea of what you can expect during the examination, and become a Facebook follower for tips for managing back and neck pain.