A variety of issues can cause back pain for seniors – including wear and tear on the spinal discs, which dry up and shrink over time; osteoarthritis of the spine; pinched nerves; herniated discs; and muscle strains.

Another issue that commonly causes back pain among seniors is called spinal stenosis, which occurs when the canal–through which the spinal cord passes–narrows. When the constriction becomes too great, nerves branching out of the vertebrae and the spinal cord may become pinched and irritated, resulting in sciatica and pain in the neck and lower back.

The function of the spine is critical to mobility, as well as having the strength and flexibility to complete daily tasks. The spine keeps a person upright, and allows for movement and bending. Anyone who has experienced back pain quickly realizes how many movements are supported by the spine and back muscles, and a painful back can severely limit the ability of a senior to live independently.

Prevention and Treatments

There are some ways for seniors to keep their backs strong and recover more quickly from back pain:

Maintain a healthy weight. Extra weight increases the load on the spine and can pull vertebrae out of alignment, which may lead to joint strain. And extra weight makes the back muscles work harder.

Seniors, check your posture. Slouching places more pressure on the spine, which can lead to pain, and posture has a big overall impact on the back. Try this mirror test to evaluate your posture:

Stand in front of a full-length mirror and check the following:

  1. Are your shoulders level?
  2. Is your head straight and looking ahead?
  3. Are the spaces between your arms (at elbow level) and sides equal?
  4. Are your hips level, your kneecaps facing straight ahead, and your ankles straight – from a side view?

Physical activity. Staying active can make the back stronger and reduce the amount of time it takes to recover from a back strain.  (Consult with your physician before beginning an exercise or stretching program).

Stretches and exercises for the back. Healthline provides information on five gentle back pain stretches for seniors.

These exercises are designed to be performed while sitting down, and with no equipment. If you as a senior have been working with a physical or occupational therapist, he or she will have recommendations to make about exercises and stretches for your back.

Cold and Heat. If the problem is a strain, apply an ice or cold pack for 10 minutes, and then remove it. Regardless of how long you have iced your back, remove the source of the cold when your skin becomes numb. Ice can help reduce inflammation. However, if you have a medical issue that limits your ability to feel sensations on your skin (diabetes, vasculitis, Raynaud disease), you should avoid ice. Also, don’t use ice just before beginning exercise, on a tight muscle, on an open wound, or if you are hypersensitive to cold.

If pain persists after two or three days, try a heating pad or taking warm baths to relax back muscles. Older adults with diabetes or who have any degree of nerve damage (neuropathy) or poor circulation may want to avoid a heating pad. Senior adults should not sleep with the heating pad on; rather, use a pad that automatically shuts off after a period of time.

Again, consult with your physician if you are unsure about using heat or cold for back pain.

Limit bed rest. Bed rest–beyond a couple of days–for back pain can actually increase the pain and the length of time for it to pass. Gentle stretching and movement are much better than being inactive.

Talk to your physician. He or she may prescribe physical therapy for your back pain. Also, your physician may recommend non-steroidal anti-inflammatory medications (NSAIDs)–ibuprofen, naproxen, or aspirin.

Don’t wait too long to see your physician if the pain is chronic and persistent. There are more aggressive treatments, which include:

  • Nerve blocks and injections. These are steroids that can be injected to reduce pain and inflammation.
  • Radiofrequency ablation. This is a precisely guided needle that uses radio waves to block painful nerve signals.
  • Minimally invasive lumbar decompression. This is used to treat spinal stenosis. A small incision is made to provide access whereby overgrown ligament and bone is removed.
  • Minimally invasive vertebroplasty. A procedure that repairs vertebral compression fractures by inserting bone cement for stabilization, thereby relieving pain and restoring function.

Support and Mobility Assistance Devices

Seniors tend to spend more time sitting in chairs, especially if their mobility is declining. Therefore, it is important that they use chairs that help their muscles and back hold a correct posture (not slouching or sliding down in the chair). An occupational therapist can make recommendations as to what type of chair would work best.

Also, there is a wide variety of back supports and braces. It is recommended that seniors talk to their physician before purchasing or using one of these devices.

And there are many walking assistance devices and mobility aids to help seniors move about more safely and with less pain.

Take a look at our blog for more resources on senior health concerns.

Bethesda has a 133-year tradition of providing excellent senior living options, including independent living, assisted living, memory care, and skilled nursing. If you are considering independent living, we welcome you to tour one of our exceptional communities, including Bethesda Barclay House – Clayton, Bethesda Gardens – Kirkwood, Bethesda Orchard – Webster Groves, Bethesda Terrace – South County, Village North Retirement Community – Florissant, and The Oaks at Bethesda Villas – Kirkwood/Webster. Discover the level of care only a non-profit staffed by highly-trained nurses, therapists, and aids can offer. 
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