Support Your Spine Naturally: Yoga + Lifestyle Tips for Back Pain Relief After 60

Back pain is one of the most common health issues in the U.S., especially as we age. In this newsletter, you'll learn how to care for your spine through gentle stretching, daily movement, and posture tips. Discover the importance of hydration, aerobic exercise, and walking for wellness to support long-term spinal health. 

Back Pain: What You Can Do to Help Your Spine Stay Strong

Nearly 16 million Americans suffer from chronic or persistent back pain, making it the sixth most common medical condition in the U.S. Common causes include bulging or herniated discs, sciatic nerve pain, and spinal stenosis (a narrowing of the spaces within the spinal column). If left untreated, these symptoms can become limiting—and at times severe.

If you experience back pain, always check with your medical provider to determine which treatment options are best for you. Today, let’s focus on preventive care and how to maintain a healthy, mobile spine.

Why Movement Matters

As we age, the vertebral discs—the fluid-filled cushions between the bones of our spine—naturally begin to dry out. At age 20, discs are about 80% fluid. By age 80, they may be closer to 20%. Movement is essential to nourish and hydrate the discs.

Prolonged sitting, especially, can compress the discs and lead to discomfort in the lower back, where the majority of weight bearing occurs. Over time, aging can also soften bone and decrease bone strength. That’s why weight-bearing exercises like walking and recumbent biking are key to keeping your spine healthy and strong.

The American Heart Association recommends at least 150 minutes of aerobic activity per week, which breaks down to about 30 minutes a day, 5 days a week. This can be done in shorter bursts of 5–10 minutes depending on your time and energy. Activities like walking, biking, hiking, or swimming not only support spinal health, but also help manage stress and maintain a healthy weight.

7 Gentle Stretches for a Healthy Back

1. Bridge Pose
   Lie on your back with knees bent, feet hip-width apart, and hands by your sides. Press into your feet and lift your hips toward the sky. Keep your spine long—avoid over-arching. Lower down slowly.
   Repeat 5–10 times, breathing deeply.
2. Bird-Dog
   From hands and knees, extend your left leg and right arm. Hold for a breath, then return to center. Switch sides.
   Repeat 10 times. (Tip: This can also be practiced standing or lying on your back.)
3. Forward Fold
   From standing, take your feet wide. Place hands on your hips, inhale to lengthen your spine, and exhale to fold forward from the hips. Stay here for several rounds of mindful breathing, then rise back up.
   (You can also try this while seated on the floor.)
4. Cat-Cow Stretch
   From hands and knees, inhale as you arch your back, lifting your head and tailbone (Cow). Exhale as you round your spine, tucking your chin and pelvis (Cat).
   Repeat slowly for 5–10 breaths to increase spinal mobility and reduce tension.
5. Knee-to-Chest Stretch
   Lie on your back and gently draw one knee into your chest, holding it with both hands. Keep the opposite leg bent or extended. Hold for 20–30 seconds, then switch sides.
   This relieves lower back tension and supports hip mobility.
6. Supine Twist
   Lying on your back, hug your knees to your chest. Gently drop your knees to one side while extending your arms out like a “T.” Look in the opposite direction.
   Hold for several breaths, then switch sides. This stretch helps decompress the spine and release tension.
7. Wall Angels
   Stand with your back against a wall, feet about 6 inches away. Press your lower back, shoulders, and head into the wall. Raise your arms into a goalpost shape and slowly move them up and down like making snow angels.
   Great for posture and upper back support!

Additional Tips for a Healthy Spine

1. Strengthen Your Core
   A strong core supports your spine and improves balance. Include gentle core exercises like pelvic tilts, heel slides, or seated knee lifts.
2. Practice Good Posture
   Whether sitting, standing, or walking, be mindful of your alignment. Keep your shoulders back, chin level, and spine tall. Consider using a lumbar pillow for added back support when sitting.
3. Stay Hydrated
   Spinal discs need water to stay plump and cushioned. Aim for half your body weight in ounces of water daily (or as advised by your doctor).
4. Use Supportive Footwear
   Shoes that offer good arch support and cushioning can help maintain alignment and reduce back strain—especially if you're on your feet a lot.
5. Rest Smart
   Sleep on your side with a pillow between your knees, or on your back with a pillow under your knees to maintain the natural curve of your spine.

Pro Tips for Spinal Health

• Take your time and listen to your body. If something causes pain, gently back off and reassess.
• Always consult your healthcare provider before beginning new movement practices.
• Aim for 3–5 days of walking, biking, or other aerobic activity each week.
• Gradually increase intensity as your strength and endurance build.
• Most importantly: Trust yourself and the process. Stay curious and open to how your body feels—and try to listen before it starts “screaming” at you! 😱 

Ready to Start Moving More—Without the Pain?

Join me for the EMPOWERED: 5-Day Walking Challenge—a simple, beginner-friendly program designed to help you move with confidence, build strength, and support a healthy spine. Each day includes a 10-minute guided walk you can do at home—no equipment needed!

👉 Click here to join the challenge and take your first step toward better back health today! COMING SOON!