Chronic back pain is a common issue among seniors across the globe. According to data cited by the National Institutes of Health, 4.2% to 19.6% of working-age adults aged 18-64 years reported lower back pain in 2023. The number surged up to 36.1% among seniors over 65. Back pain is a leading cause of loss of productivity and disability.
Chronic pain can be hard to bear for seniors as it can affect their mobility, independence, and quality of life. There are solutions, but they offer only temporary relief to aging adults. While surgery is sometimes necessary, it is not the best approach for older adults. Recovery can be long and painful, and there are chances of things going wrong.
In this article, we will share a few actionable tips to help seniors address chronic back pain without surgery.
Seek Recommendations for Painkillers
Medication is the initial approach recommended for managing chronic back pain. However, there are several factors that come into play when prescribing them to aging adults. The unique needs and risks of seniors call for extra caution.
Medline Plus lists the ones that can be used. Acetaminophen is often recommended for mild to moderate pain due to its safety profile in seniors. Non-steroidal anti-inflammatory drugs (NSAIDs) may be more effective for some. However, potential side effects such as gastrointestinal issues, kidney problems, and interactions with other medications are a reason to worry. Short-term, low-dose use is advised.
Muscle relaxants may be helpful for some, but require careful dose adjustment to avoid sedation or falls. For seniors suffering from mood changes or sleep problems along with back pain, antidepressants may help. Nerve pain medications can help with nerve-related pain, but may cause dizziness or balance issues.
Opioids are avoided due to their risk of dependence, sedation, and other side effects. They may be considered only for severe, treatment-resistant pain under close supervision.
Exercise Safely and Regularly
Physical activity is one of the most effective non-surgical ways to manage chronic back pain. Although working out may sound counterintuitive, it can strengthen your muscles and prevent stiffness if done regularly.
However, seniors must choose their exercise regimen carefully and avoid overdoing activity, no matter how enthusiastic they are. Medical News Today recommends seated stretches to help seniors with back pain. With seated stretches, you need not worry about balancing or sitting on the floor.
Core strengthening workouts that target the abdominal and back muscles can offer effective results. Low-impact activities like walking, swimming, or tai chi help maintain mobility and overall health. Try balance and posture exercises to improve stability and reduce fall risk.
Consider Alternative Therapies
Many seniors rely on complementary and alternative therapies to find relief from chronic back pain. Acupuncture is a popular option for seniors. Massage therapy helps relax muscles, improve circulation, and reduce pain. Manual chiropractic adjustments can improve spinal alignment and mobility for some individuals.
Tai chi and yoga are the safest as they use gentle movement and mindfulness practices to reduce pain, improve flexibility, and lower stress. Biofeedback and relaxation techniques teach you to control physiological responses to pain.
While there are plenty of options, some have risks. For example, the spinal cord stimulator device was initially acclaimed for providing non-surgical pain relief through mild electrical current. However, the ongoing spinal cord stimulator lawsuit has raised alarms against the risks it poses.
The device is placed under the skin, making it a less invasive option. However, TruLaw notes that severe complications like worsened pain, permanent damage, and even death have been reported. Discuss these options with your doctor to ensure they are safe for you.
Prioritize Good Posture
Poor posture is a common cause and consequence of chronic back pain in aging adults. Over time, slouching or improper alignment can affect your muscles and joints, straining them and worsening discomfort.
Fortunately, Harvard Health notes that it is never too late to address poor posture. Unless you have a spinal injury or have undergone back surgery, you can correct your posture with a few measures.
Practice daily posture exercises such as chin tucks, shoulder rolls, head tilts, and trunk twists. Be mindful when sitting or standing. Keep your back straight, shoulders relaxed, and feet flat on the floor. Invest in chairs with good lumbar support and ensure proper mattress firmness.
Improving posture offers extensive benefits beyond reducing back pain. It also enhances balance, mobility, and confidence in daily activities.
FAQs
Is back pain age-related?
Yes, back pain becomes more common with age. Changes such as degeneration of spinal discs and joints, spinal stenosis, and arthritis are the leading risk factors of chronic back pain in seniors. Most people begin to notice back pain symptoms between the ages of 30 and 50, with severity and frequency increasing over the years.
How does back pain influence the quality of life?
Chronic back pain affects the quality of life in the most unexpected ways. People struggling with prolonged pain often miss out on sleep, feel depressed, and lose their mobility over time. It increases the risk of falls, affects daily functioning and productivity, and reduces participation in leisure activities.
Is surgery the only treatment option for chronic back pain?
No, surgery should be the last resort for chronic back pain rather than being the only solution. Surgery may be necessary for specific conditions such as severe spinal stenosis or structural abnormalities. For seniors, it is recommended when conservative treatments fail because it carries risks and is not guaranteed to relieve pain.
Debilitating back pain should keep seniors from enjoying their golden years. They can take charge of chronic back pain through a holistic, non-surgical approach. Surgery is rarely the only answer, as most people can find lasting and effective relief through a combination of these evidence-based strategies.
Claire Reid is a passionate content writer specializing in Health, Psychology, and Well-being. She also explores topics in Lifestyle and Personal Development, aiming to inspire mindful, balanced living.