Dr. Ashish Dagar

Consultant - Spine Surgery

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Reviewed by

Dr. Ashish Dagar

Consultant - Spine Surgery

Manipal Hospitals, Gurugram

Ageing Gracefully: Caring For Your Spine As You Grow Older

Reviewed by:

Dr. Ashish Dagar

Posted On: Mar 18, 2024

blogs read 3 Min Read

Ageing Gracefully & Caring for Your Spine as You Grow Older

As we age, time leaves its mark on our bodies, and the spine, our body's central pillar, is no exception. While some age-related changes are inevitable, we can significantly impact how gracefully we age by prioritizing spine health. This blog is a comprehensive guide to caring for your spine as you journey through your golden years:

Understanding Age-Related Changes in the Spine

  • Degeneration

Intervertebral discs, the cushions between vertebrae, can lose hydration and elasticity over time, leading to decreased disc height and potential pain.

  • Arthritis

The wear and tear of joints can affect the facet joints in the spine, causing stiffness and pain.

  • Bone Loss

Osteoporosis, a condition characterized by decreased bone density, can weaken the vertebrae, increasing the risk of fractures.

Maintaining a Healthy Spine


  • Stand tall and proud

Maintain good posture while standing, sitting, and walking. Imagine a string pulling you up from the crown of your head, keeping your spine elongated and aligned.

  • Avoid slouching

Slouching puts strain on your spine and can contribute to pain and discomfort.

  • Invest in ergonomic furniture

Choose chairs with good lumbar support and adjust your workstation to ensure your monitor is at eye level.


  • Regular physical activity

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

  • Focus on low-impact activities

Activities like walking, swimming, yoga, and tai chi are gentle on your joints but strengthen core muscles that support your spine.

  • Strength training

Incorporate exercises that target your core and back muscles to improve stability and posture.

Healthy Habits

  • Maintain a healthy weight

Excess weight puts additional stress on your spine. Aim for a healthy weight through a balanced diet and regular exercise.

  • Eat a balanced diet

Include plenty of fruits, vegetables, and whole grains in your diet. These foods are rich in essential nutrients that contribute to bone health.

  • Don't smoke

Smoking weakens bones and can worsen spinal pain. Quitting smoking is crucial for overall health, including spine health.

  • Get enough sleep

Aim for 7-8 hours of quality sleep each night. Adequate sleep allows your body to repair and rejuvenate, including your spine.

To maintain your spine healthy, visit the best spine care hospital in Gurugram

Preventing and Managing Pain

  • Listen to your body

Pay attention to any pain you experience in your back or neck. Don't ignore persistent pain, and consult your doctor to rule out any underlying conditions.

  • Apply heat or ice

Applying heat or ice packs to the affected area can help manage pain and inflammation.

  • Maintain good posture

As mentioned earlier, good posture is crucial for preventing and managing pain.

  • Consider pain management options

Depending on the severity of your pain, your doctor might recommend pain medication, physical therapy, or other interventions.

Additional Spine Care Tips

  • Visit your doctor regularly

Schedule regular checkups with your doctor to monitor your spine care and address any concerns early on.

  • Explore alternative therapies

Consider exploring alternative therapies like acupuncture or massage for pain relief and relaxation, but discuss these options with your doctor first.

  • Stay positive and engaged

Maintaining a positive attitude and staying engaged in activities you enjoy can significantly improve your overall well-being and mental health, which can positively impact your spine health as well.

You can book an appointment with the expert spine surgeon in Gurugram to discuss any spine issue that you have observed. You can also opt for the regular health check packages that we offer to keep track of your health and timely diagnose any medical condition in its nascent phase. in order to get the tips on ageing gracefully or growing old gracefully, talk to our team iof experts now. We also invite you to bookmark our official blog page to read the latest blogs shared by our doctors.

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