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Back Care Basics for the Elderly

Back pain is common in the elderly; it has a high likelihood of recovery and recurrence. Back pain can occur anywhere along the spine. But the lower back is the most common site for pain because it supports most of the body’s weight.

Many things can lead to back pain. These include: improper lifting technique; poor posture; overworking the back; lack of exercise; sudden movement; and excess body weight. Back pain can also be caused by other problems, such as: a nerve problem; an injured disk (the cushion between the bones of the spine); and osteoporosis or other disease.

There are things that you can do at home to manage lower back pain. 1. Apply an ice pack several times a day–take it off after about 20 minutes to give your skin a rest. (Never put ice directly on the skin). Do this for the first 2 days, then switch to heat for no more than 20 minutes at a time. Check with your doctor before using a heating pad, and strictly follow the manufacturer’s instructions. 2. Take aspirin, acetaminophen or ibuprofen. Follow the directions and warnings on the label. 3. Keep moving; do your daily activities. Don’t stay in bed unless your doctor recommends a short period of bed rest. Lying down for long periods can slow recovery. Once your low back pain has receded, gradually increase activity but don’t overdo it. Walking is usually recommended. 4. Stay strong. Work the muscles that support your lower back, including the back extensor muscles which help you maintain the proper posture and alignment of your spine. Learn more about lower back pain exercise for the elderly that could help prevent recurrence of low back pain episodes. Some people find relief from their back pain by doing a regular stretching routine, like yoga. Check with your doctor before starting an exercise regimen. 5. Design your workspace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet planted firmly on the floor.

Here are more tips that can help you manage your lower back pain. 1. If you smoke, quit. Smoking can contribute to reduced blood flow to your spine and cause it to age faster, putting you at greater risk for low back pain. 2. Eat well and maintain a healthy weight. Maintaining a healthy weight takes some of the strain off your lower back. Eat enough calcium and vitamin D that help promote bone strength. 3. Watch your posture. 4. Wear low heels. 5. Avoid situations that can aggravate pain, such as prolonged sitting, standing, or heavy lifting.

Many older adults feel pain is just a natural part of aging. Keep in mind that an episode of back pain in the elderly calls for a close evaluation. Call your health care provider if: pain travels down the legs; you have weakness, numbness or tingling in the lower back or legs; pain doesn’t go away after a few days, and it hurts when you’re at rest or lying down; pain is severe or worsens–or it interferes with your sleep; you notice a change in bowel or bladder habits; and nausea, fever or other signs of illness occur. (These could be signs that you have a nerve problem or another underlying medical condition that needs to be treated.) Get emergency help or have someone take you to the emergency department if you suspect a fracture or you have trouble moving a limb.

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