So-called ‘walking meetings’ and core training are among the top tips for maintaining good back health in later years, according to a physiotherapist. Waking up with a bad back might seem like a normal part of getting older, but ditching some bad habits can help keep pain at bay.
Meri-Tuuli Laaksonen is a physiotherapist and also the co-founder of Gubbe, an elderly care service which launched last month offering preventive and rehabilitative care to help seniors stay independent and active. Meri-Tuuli, who has a masters degree in health and sports science said: “Lifestyle conditions can impact back health. The best way to keep back pain away is to sit still as little as possible, as sitting exposes the spine to a lot of stress.
“If you mainly work in front of a screen, try to stand for at least half of your day and/or have ‘walking meetings’ where possible.
“You should also exercise regularly and ideally do different sport activities for at least two hours a week. I hear people say a lot that they can't exercise because of back pain when it should be the opposite.
“It may be that some sports activities are not possible, but there are always some movements that can help the situation if your muscles work.”
The NHS recommends people over the age of 65 should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active. They also advise reducing the amount of time spent sitting or lying down.
Meri-Tuuli recommends maintaining a healthy weight and paying close attention to keeping core muscles in tip-top condition. She said: “The most important muscles for your back health are the core muscles, which are the transversal, internal and external abdominals and back muscles. A person’s whole posture also affects back health.
“With good muscle strength you are much less likely to experience back pain. Numerous studies have shown the biggest reason for back pain is a passive lifestyle with too much sitting still. It makes the important muscles stay passive and it is really hard for the intervertebral discs.”
Meri-Tuuli also advises never lifting with a bent back. Instead, you should use your lower limbs. She added: “Some of the first signs that something is not right with your back health can include muscles feeling tired after you have been standing for a while, feeling sore after waking up and any kind of continuous pain in the back area.
“If you are ever worried about your back it’s very important to speak to a licenced physiotherapist who specialises in back pain.”
Gubbe pairs older people with helpers, often students, who they share common interests with. They can then help with household chores, take them out for walks, run errands together or simply indulge in interests such as gardening.
The aim is to help older people stay active and engaged in their later years, and to provide comfort to families who might not be able to visit their relatives as often as they would like.
New research by Gubbe, carried out in Finland, showed its service helped to double the number of outdoor activities for customers each week.
