A healthy spine depends on strong muscles, flexible joints, healthy bones and good movement habits. Its needs also change as we move through different stages of life.
Children and Teenagers
Encourage children and teenagers to:
- Stay active through sports, walking, swimming or other age-appropriate exercise.
- Wear backpacks over both shoulders and avoid carrying unnecessary weight.
- Take regular breaks from phones, tablets, gaming and prolonged sitting.
- Use a desk and chair that suit their height.
- Tell an adult if back pain persists or the shoulders, waist or hips appear uneven.
Young and Working Adults
Work, commuting, screen time and lifting can place repeated stress on the back and neck. To reduce strain:
- Position screens close to eye level and use a chair that supports the lower back.
- Change position regularly instead of maintaining one “perfect” posture all day.
- Strengthen the core, back, hips and legs.
- When lifting, bend at the knees, keep the load close and avoid twisting.
- Increase new workouts gradually, especially weight training or high-impact exercise.
Midlife
Age-related changes in spinal discs and joints become more common in midlife, although they do not always cause symptoms. Maintaining muscle strength, mobility and bone health therefore becomes increasingly important.
Combine aerobic activity with resistance training, flexibility and balance exercises. Maintaining a healthy weight may also help reduce excess strain on the spine.
Do not automatically dismiss recurring stiffness or discomfort as part of getting older. Persistent back or neck pain, numbness, weakness or pain traveling into an arm or leg should be medically assessed.
Older Adults
Bone health, muscle strength and balance become particularly important later in life. Osteoporosis can weaken the vertebrae and increase the risk of spinal compression fractures.
Helpful steps include:
- Continue appropriate weight-bearing and resistance exercise.
- Include balance exercises and reduce fall hazards at home.
- Ensure adequate calcium, vitamin D and overall nutrition.
- Discuss osteoporosis screening with your doctor when appropriate.
- Seek professional guidance before forceful bending or twisting exercises if you have osteoporosis.
At every age, protecting your spine means staying active, building strength, moving safely and paying attention to persistent or changing symptoms.
At the Bumrungrad Spine Institute, specialists diagnose and treat neck and back pain, degenerative spine conditions, scoliosis, spinal deformity, trauma and other complex spine problems.
Provided by the Spine Institute at Bumrungrad International Hospital
