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Bye-Bye Back Pain: 3 Habits To Revive Your Back After 60
Suffering from back pain? Well, you are not alone. According to the CDC, more than 45% of adults over age 65 experience back pain too. And for most of my life, I suffered from chronic low back pain and regularly threw my back out. But all that’s behind me now, and, even though I’m in my 60’s, my back is virtually pain-free, stronger, and more flexible than ever. In this episode, I’ll share the 3 habits that helped me to build a strong and resilient back allowing me to enjoy a pain-free and active life after 60.
Understanding Back Pain After 60
Before we get into 3 habits, it is crucial that you consult with your doctor before starting any back exercise program to get a proper diagnosis and personal guidance. And you may benefit from reading this excellent book “The Back Mechanic” by world-renowned back pain expert Dr. Stuart M. McGill, linked in the description below.
But, if like me, and your back pain is caused by poor posture, weak muscles, stiff joints, and improper movement patterns, then these three habits should work for you. So, let’s dive in.
Habit #1 -Daily Back Stretch and Mobility Routine
In my 30s and 40s, I was plagued with constant low back pain, and, even worse, I regularly threw out my back and needed days or weeks of rest to recover. For years, I knew that slouching all day at my desk job was contributing to my back problems. And that sitting led to poor posture, weak and imbalanced muscles, and stiff joints, all of which contributed to my stiff, sore, and injury-prone back.
One summer, I threw my back out just by reaching down to pick up a piece of broccoli that had fallen off my backyard grill. The pain was so bad, I had to go see a physical therapist. And he told me that, once the back spasm had settled down, I needed to incorporate back stretching and mobility exercises into my daily routine. He said it would improve my back health, reduce my back pain, and protect me against wrenching my back in the future.
establishing the morning back stretch habit
Daily back stretches keep your muscles flexible, strong, and, most importantly, pain-free.
Mobility exercises, on the other hand, help you to improve the range of motion of your joints and muscles, promoting better movement.
At first, I really struggled to find room in my life for this new daily habit, but I finally integrated it into my morning routine. Every morning, while my coffee is brewing, I grab an exercise mat and do a set of back stretching and mobility exercises. The whole routine only takes me about 10 minutes and the stretching feels fabulous. When I’m done, I reward myself with a fresh cup of hot coffee. This daily back stretch and mobility routine has been a lifesaver for me.
Habit #2 - Weekly Core Strengthening Routine
Your core is a complex set of muscles that wraps around your entire midsection, including your lower back, sides, and your pelvic floor. They work together to stabilize your spine and power your movements.
When your core muscles are weak, unstable, or imbalanced, like mine were, they can’t properly support your spine. And this increases strain on your spine, ligaments, and joints, making them more susceptible to wear, tear, and injury.
Core strength is essential for spinal support and proper movement, so you need to establish a weekly core strengthening routine that covers all of the core muscles.
I do an extensive core training session just once a week, but you can do a shorter one 2 or 3 times a week. Over the years, I’ve modified my core workout to ensure it targets all of the core muscles and includes the all-important rotational movements. Click the link at the top of this article to download my weekly core strengthening routine. When you commit to regular core training, you are paving the way to a future free from back pain.
Habit #3 - A Daily Brisk Walk
Motion is lotion and a daily brisk walk is the unsung hero of back health. Brisk walking offers countless benefits that can work wonders to alleviate and even eliminate back pain.
As our world-renowned back pain expert Dr. Stuart M. McGill says, “Walking is non-negotiable for people with back pain.” Why is that? Well, first of all, walking stimulates and strengthens the core muscles that provide essential support for your spine. Walking is a gentle and low-impact exercise that strengthens your core and back muscles, without the heavy toll of high-intensity workouts.
And of course, brisk walking will help you lose unwanted fat. Carrying extra weight, especially around the midsection, puts additional strain on the back muscles and spine. By burning calories and metabolizing fat, walking can lighten the load on your back, reducing strain and pain. With additional benefits like boosted brain function and improved cardiovascular health, daily brisk walking is a no-brainer.
putting it all together
Building these 3 habits into your life: a daily back stretch and mobility routine, a weekly core strengthening routine, and a daily brisk walk can restore your back’s strength and resilience, setting you on a path to a life free from back pain.
Think of these three habits as your personal back-care dream team. Here’s how to orchestrate these habits into your week:
- Every Morning: Perform your Daily Back Stretch and Mobility Routine (10-15 minutes)
- Every Day: Go for a Brisk Walk (30-60 minutes)
- Once a Week: Complete your Core Strengthening Routine (30-60 minutes)
Claim Your Free Back Health Guide Today – Click to Download
A fully illustrated 30-page guide to total back health.
