Episode Number
147
Episode Show Notes / Description
Back pain and stiffness don't have to be an inevitable part of aging. Simple daily habits can help protect your spine and keep you moving.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Healthy Aging Month is a great reminder that taking care of your back is one of the best ways to maintain mobility, independence, and quality of life as you age. A healthy spine helps you stay active, complete everyday tasks, and reduce your risk of chronic pain.
As we get older, the spine naturally experiences wear and tear. Spinal discs lose moisture, bones may become less dense, and muscles and ligaments become less flexible. These normal changes can contribute to stiffness, poor posture, arthritis, and conditions such as spinal stenosis.
Fortunately, there are simple steps you can take to protect your back.
• Start by strengthening your core muscles, which provide stability and support for your spine. Exercises like planks, glute bridges, and leg raises can all help improve core strength.
• Next, avoid sitting for long periods. Stand up, stretch, or take a short walk every 30 minutes to reduce pressure on your spine and keep your joints moving.
• Pay attention to your posture by keeping your ears aligned over your shoulders, and when lifting heavy objects, bend your knees and lift with your legs rather than your back.
• Avoid twisting while carrying a heavy load.
Your spine supports nearly every movement you make. By staying active, practicing good posture, and protecting your back today, you can help maintain your independence and enjoy a healthier, more active future.
Thank you for listening! I hope you have a happy and healthy day ahead. Diane Reinhold, nutrition and wellness educator for University of Illinois Extension, provided the content for today’s episode.
Healthy Aging Month is a great reminder that taking care of your back is one of the best ways to maintain mobility, independence, and quality of life as you age. A healthy spine helps you stay active, complete everyday tasks, and reduce your risk of chronic pain.
As we get older, the spine naturally experiences wear and tear. Spinal discs lose moisture, bones may become less dense, and muscles and ligaments become less flexible. These normal changes can contribute to stiffness, poor posture, arthritis, and conditions such as spinal stenosis.
Fortunately, there are simple steps you can take to protect your back.
• Start by strengthening your core muscles, which provide stability and support for your spine. Exercises like planks, glute bridges, and leg raises can all help improve core strength.
• Next, avoid sitting for long periods. Stand up, stretch, or take a short walk every 30 minutes to reduce pressure on your spine and keep your joints moving.
• Pay attention to your posture by keeping your ears aligned over your shoulders, and when lifting heavy objects, bend your knees and lift with your legs rather than your back.
• Avoid twisting while carrying a heavy load.
Your spine supports nearly every movement you make. By staying active, practicing good posture, and protecting your back today, you can help maintain your independence and enjoy a healthier, more active future.
Thank you for listening! I hope you have a happy and healthy day ahead. Diane Reinhold, nutrition and wellness educator for University of Illinois Extension, provided the content for today’s episode.