Aching Backs and Aging: 5 Tips for Managing Chronic Back Pain Without Surgery

Back pain is a common complaint at any age, but it seems to become more frequent as we age. A recent study published in the journal "Spine" found that over half of adults aged 65 and over experience chronic back pain. This begs the question: Why does aging seem to turn up the volume on back woes? Are there ways to avoid surgery while still being pain-free and independent?

There are several reasons why chronic back pain becomes more prevalent with age. One culprit is the wear and tear our bodies accumulate over time. The discs between our vertebrae, which act as cushions, can become dehydrated and lose their ability to absorb shock. Cartilage in the joints of the spine can also wear down, leading to stiffness and pain. Additionally, the bones themselves can become thinner and more brittle, increasing the risk of fractures.

Unfortunately, there is more. The process of getting older also weakens the muscles that support our spine. These weakened muscles can lead to poor posture, which puts additional strain on the spine and can worsen back pain. Furthermore, age-related conditions like osteoporosis can further weaken bones and contribute to spinal problems.

The back pain we experience goes beyond just being uncomfortable. It can significantly limit our independence. Simple tasks like bending over to tie shoes, climbing stairs, or even getting out of bed can become difficult and even painful. As the pain becomes worse, we often become unable to perform daily living activities like bathing, dressing, and using the bathroom without some help and assistance. The entire process can lead to social isolation, a decline in overall quality of life, and the need for long-term care either at home or in a facility like assisted living. 

What Causes Your Pain?

You may have back pain for many reasons, now or in the future. According to the Cleveland Clinic, back pain is categorized into two main types: local back pain and radiating back pain. Local back pain originates in the structures of your back itself, such as the spine, muscles, or ligaments. Common causes of local back pain include sprains, strains, muscle tightness, arthritis, and degenerative disc disease.

Radiating back pain, on the other hand, originates from a problem in another part of the body and travels to your back, often feeling like it's coming from your spine. This can be caused by issues in various organs or systems, including the kidneys, gallbladder, or even some infections. While less common than local back pain, radiating back pain can indicate a more serious underlying condition.

Cleveland Clinic lists the following conditions that can cause your back pain:

• Ankylosing spondylitis.
• Arthritis.
• Degenerative spondylolisthesis.
• Intervertebral disk degeneration.
• Radiculopathy.
• Sacroiliac joint dysfunction.
• Spinal disk degeneration.
• Spinal stenosis.
• Spondylolisthesis.
• Trauma/injury.
• Tumor.

Back pain localized in your tissues may be caused by:

• Sprain of a ligament.
• Muscle strain. In the U.S., 85% of cases of back pain are caused by a muscle strain.
• Muscle tightness.

Radiating Back Pain

Radiating back pain may be caused by:

• Abdominal aortic aneurysms.
• Appendicitis.
• Cancers (very rare).
• Fibromyalgia and myofascial pain syndrome.
• Infections (very rare).
• Gallbladder inflammation.
• Kidney infection and kidney stones.
• Liver problems.
• Pancreatitis.
• Pelvic inflammatory diseases (sexually transmitted infections).
• Perforating stomach ulcers.
• Urinary tract infections.

Does Back Pain Always Mean Surgery?

The good news is that you don't have to live with chronic back pain, and there are ways to avoid surgery and still maintain a free and independent life. 

Yes, aging is inevitable, and aging itself can lead to the need for long-term care and loss of independence. However, you can delay it and enjoy more years of an independent and pain-free life, even with back issues. 

Many strategies exist, including exercise, physical therapy, and pain medication, which can manage and reduce back pain. Maintaining a healthy weight and practicing good posture can also help. For some individuals, minimally invasive procedures or surgery might be an option.

From maintaining a healthy weight to embracing physical therapy, there is a whole world of non-invasive options available to you. Each approach offers a unique way to tackle the challenges of back pain, ensuring you have various options available. 

5 Tips for Managing Back Pain Without Surgery 

Can you really avoid going under the knife? If you need surgery, does it have to be a major surgery with months of post-surgery recovery? 

These five tips for easing back pain without surgery are worth considering. These straightforward strategies are designed to help you find relief and improve your daily life with a hands-on, holistic approach.

1. Try Physical Therapy or Massage Therapy

Exploring physical therapy or massage therapy can open new doors in managing chronic back pain. Physical therapists are trained to isolate the source of your pain and provide exercises that strengthen the muscles supporting your back, leading to long-term relief. 

On the other hand, massage therapy offers a more immediate form of relaxation, easing muscle tension that contributes to your discomfort. 

Physical therapy focuses on rehabilitation and uses exercises and techniques to improve mobility, strength, and function. Massage therapy, on the other hand, prioritizes relaxation and stress relief by manipulating the body's soft tissues. However, both approaches can work together to enhance healing and pain management.

Both approaches provide valuable benefits: physical therapy for its targeted, rehabilitative exercises, and massage therapy for its ability to improve overall circulation and reduce stress. Integrating one or both into your care plan can significantly enhance your ability to manage pain without resorting to surgical interventions.

2. Consider Non-Invasive Spine Procedures

When traditional treatments like physical therapy and pain management don't alleviate your chronic back pain, it might be time to consider non-invasive spine procedures as a next step. 

These types of treatments offer a promising alternative to surgery, with the added advantages of shorter recovery times and fewer risks. The range of non-invasive options is growing, and their effectiveness is increasingly supported by medical research. For example, some reports show that the success rate for transforaminal lumbar interbody fusion (TLIF) is 95%-100%.

This statistic is particularly encouraging for those seeking relief from debilitating pain without undergoing extensive surgery. Such procedures are designed to directly target the source of pain while preserving the integrity of your spine's structure, leading to better overall health.

3. Stay Active and Maintain a Healthy Weight

There's a one-to-one correlation between obesity and back pain, as the extra weight can impact your back. But what many people don't know is that high cholesterol can also cause lower back pain, as cholesterol can reduce blood flow in the lumbar region, leading to disk degradation. 

Sedentary behavior is also a major cause of back pain, as it can make your body stiff and more painful. Thus, exercise can help by making you more limber and by helping you lose weight. 

With that said, exercise alone won't help your back pain if your diet is the issue. Do your best to stick to a cholesterol-free diet. Cutting or reducing meat and animal bi-products from your menu can help lower cholesterol. A better diet enables you to maintain a better weight, reducing the stress on your body. Speak to a nutritionist if you need help with this transition. 

4. Invest in Good Ergonomics (i.e., a Good Chair)

If you have back problems, your posture could be to blame. Unsupported posture causes the load on your spine to disperse incorrectly, weakening your lower back tissue. Prolonged sitting is also bad for your back, but you can minimize this impact by using ergonomic equipment. 

Here are some pieces of equipment you should consider: 

• Ergonomic Office Chairs: These are designed to support the curve of your spine.
• Adjustable Desks: Standing desks encourage movement throughout the day.
• Supportive Footrests: Elevating your feet slightly can reduce strain on your lower back.
• Keyboard Trays: Placement below desk level prevents you from straining forward.
• Monitor stands: Keeping your screen at eye level helps maintain a neutral neck.

Remember to be sure you get ergonomic equipment that suits your height and weight. 

5. Stretch Regularly and Try Out Yoga or Meditation

Most people would assume that yoga is great for lower back pain (as you're stretching out your muscles), but meditation is also a proven psychotherapy measure that helps people with lower back problems. When it comes to yoga, you'll need to use the right positions to target the pain.

Here are some poses we recommend trying: 

• Child's Pose: Elongates the back and relieves tension in your spine.
• Cat-Cow Stretch: Improves spine flexibility and encourages good spinal alignment.
• Downward Facing Dog: Strengthens core muscles while stretching the spine.
• Pigeon Pose: Releases hip tension, which can alleviate sciatica pain affecting the back.
• Sphinx Pose: A gentle way to strengthen your spine and buttocks.

If possible, stretch daily. If you exercise, stretch before and after your workouts.

Back Pain Can be More Manageable 

Talking to your doctor is crucial if you're experiencing chronic back pain. A doctor can help identify the underlying cause of your pain and develop a treatment plan to get you back on your feet and live a more active life.

Staying active, maintaining a healthy weight, and incorporating these manageable, non-surgical strategies into your daily routine will help you fight against chronic back pain. 

Each step you take is a move towards regaining control of your life and comfort. Remember, small changes can lead to significant improvements and help you stay independent.