Back pain is among the most common conditions worldwide. The World Health Organization states that low back pain is the leading cause of disability globally, affecting an estimated 619 million people in 2020. This number is expected to rise to 843 million by 2050 due to aging populations and sedentary lifestyles. The National Institutes of Health reports that 80 percent of adults in the United States experience low back pain at some point in their lives.

There are many reasons why back pain can occur. Muscle strain, arthritis, herniated discs, and other conditions can cause back pain. The National Institute of Neurological Disorders and Stroke recommends seeing a doctor if back pain persists. Getting an early diagnosis can prevent long-term issues and help rule out more serious health problems.

Get moving

Although moving around may be the last thing people with back pain want to do, staying physically active is essential for good health. Movement is also the most effective treatment for back pain itself. A review published in JAMA Internal Medicine in 2016 found that exercise alone can lower the risk of back pain by 35 percent. Low-impact activities such as walking, swimming, and yoga help strengthen muscles, increase flexibility, and reduce pain. This can be especially beneficial for seniors, for whom low-impact activities are often best for maintaining health.

Strengthen core

People now sit for extended periods, which can cause back issues. The Centers for Disease Control and Prevention states that Americans sit for an average of 10 hours daily, often with poor posture and weak core muscles. Standing up from sitting and strengthening the core can help prevent back injuries and pain.

The American College of Sports Medicine suggests doing strength training twice a week, focusing on the core, back, and hips. People unsure how to start safely should consult a physical therapist or certified personal trainer.

Alternative treatments

It may be easy to take a pill when pain begins, but people might want to explore other ways to relieve pain. Adjusting the ergonomics of workstations or how someone performs tasks can be helpful. The American Psychological Association reports that techniques like mindfulness and cognitive behavioral therapy can reduce pain severity and improve quality of life. Massage therapy or even acupuncture are additional options to consider for back pain.

Back pain is a common issue as people age. There are ways to manage the pain and stay as active as possible.