How To Prevent Back Pain in Old Age

We all want to be active, mobile and pain-free as we get older. But with 15% of Baby Boomers experiencing daily back pain, it’s a problem that many of us have to grapple with. Fortunately, there are some simple ways to help prevent back pain as we age. Integrating these habits into your daily life is a great way to keep your spine healthy and pain at bay well into your 70s, 80s, 90s and beyond!

Always get advice from a medical professional if you’re concerned about back pain.

Is Back Pain a Normal Part of Ageing?

It’s true that back pain is more common in later life, with most people experiencing back pain to some degree from the age of 40. But that doesn’t mean it’s inevitable. As we age, the bones, muscles and joints in our back change and wear and tear is natural. However, many people keep a healthy, pain-free spine by staying active, looking after their posture and avoiding unnecessary strain.

Common Causes of Back Pain in Later Life

As we get older, these causes of back pain become more common:

• Arthritis - Wear and tear on the joints of the spine can cause stiffness and discomfort. Osteoarthritis is particularly common as we get older.
• Disc problems - The soft discs between our vertebrae can become thinner over time, reducing cushioning and sometimes causing pain.
• Spinal stenosis - This is when the space around your spinal cord narrows, putting pressure on nerves. It can lead to pain, tingling or weakness in the back and legs.
• Lifestyle - Lots of time spent sitting down, a lack of movement and poor posture can lead to back pain in our later years.

Tips on How to Prevent Back Pain As You Age

Back pain isn’t something you just have to “put up with” as you get older.

With the right habits, a little bit of care and the right support, you can keep your back strong, flexible and pain-free for longer. Here’s what you need to know.

1. Exercise Regularly and Focus on Core Strength

Keeping your body moving is one of the best ways to protect your back. Gentle activities like walking, swimming, Pilates or Yoga keep your muscles strong without putting too much strain on your joints.

Your core muscles - the ones in your stomach and lower back - act like a natural corset for your spine, so keeping them strong is key. A physiotherapist can recommend exercises that suit your needs. Strength training twice a week is a good place to start.

2. Eat a Healthy, Vitamin-Rich Diet

Your spine needs good nutrition to stay strong. Make sure you’re getting plenty of calcium (for bone strength) and Vitamin D (which helps your body absorb calcium). Dairy, leafy greens, oily fish and eggs are all great options.

3. Maintain a Healthy Weight

Eating a healthy diet isn’t just important for keeping bones strong, but also to manage weight. Carrying extra weight puts extra pressure on your back which can cause pain over time. Even losing a few pounds can make a noticeable difference.

4. Prioritise Sleep and Stress Relief

When you’re stressed or sleep deprived you’re more prone to injury. It’s even been said that those who are anxious or depressed feel more aches and pains. That’s why looking after your mental well-being is so important. Gentle stretching, breathing exercises, meditation, time with friends or even a nice warm bath can help you unwind. Find whatever works for you.

5. Take Care When Lifting and Carrying

When lifting heavy things, make sure you bend your knees, keep your back straight and hold items close to your body. And remember, it’s always OK to ask for help!

Other tips include:

• Carry bags by hand rather than over your shoulder
• Choose backpacks with wide shoulder straps
• Use your core muscles when lifting and carrying

6. Practice Safe Movement and High Impact Exercise

It’s clear that exercise and movement help to prevent back pain in old age, but it is possible to overdo it. Certain high impact activities that involve jumping, twisting or sudden movements can put too much strain on the muscles in our back.

Before exercising, it’s important to warm up and to try and avoid sudden movements. Low-impact activities are safer if you’re worried about your back.

Even everyday movements like getting out of bed, climbing the stairs or getting in and out of the bath can cause injuries if you make sudden, jarring movements. Adaptive furniture like stair lifts, accessible bath lifts or hand rails can be a big help if you’re experiencing discomfort.

7. Find the Right Sleeping Position

The wrong sleeping position can cause or worsen back pain. Try sleeping on your side with a pillow between your knees, or on your back with a small pillow under your knees. A supportive mattress or an adjustable bed can help you find a pain-free position.

8. Practice Good Posture

Whether you’re standing, sitting or pottering around the house, try to keep your shoulders back and your head in line with your spine. Poor posture over time can strain your back muscles.

9. Get Regular Health Checks

If you’re struggling with aches and pains, a GP or physiotherapist can spot early signs of problems and suggest treatment before things get worse.

10. Try Supportive Furniture

The furniture you use every day plays a big role in how your back feels. If your chair or bed doesn’t give the right support, your spine can be forced into awkward positions.

A rise-and-recline chair can help you get in and out of your seat without straining, and it lets you adjust the backrest and footrest so you can find the most comfortable position for your back.

When it comes to sleep, a supportive mattress for back pain is essential. The right mattress should keep your spine in a neutral position (not sagging or arching) and relieve pressure on your hips and shoulders. If you struggle to get comfortable at night, an adjustable bed lets you raise or lower your head and legs to take the strain off sore muscles and joints.

Over time, investing in furniture that supports your body properly can help reduce pain, improve posture and make daily life a lot more comfortable.

Ready to improve your spinal health? Talk to our team or book a free home appointment to find the right supportive furniture for you.

FAQs About How to Avoid Back Pain in Later Life

If you still have questions about avoiding back pain, the answers to these frequently asked questions might help.

At what age do most people get back pain?

Back pain can start at any age, but it’s more common from your 40s onwards. 

How do I stop my back from hurting as I get older?

Stay active, eat well, keep a healthy weight, practise good posture and don’t ignore early signs of pain.

What’s the best way to sleep to prevent back pain?

The best sleeping positions for lower back pain include sleeping on your side with a pillow between your knees, or on your back with a pillow under your knees.

How to prevent back pain when using a computer?

Sit with your feet flat on the floor, keep the screen at eye level and take regular breaks to stand and stretch.

How to prevent back pain when gardening?

Use tools with long handles, kneel on a cushion and avoid bending for long periods.

How to prevent back pain at work?

Adjust your chair and desk to support good posture and take short movement breaks every 30 - 60 minutes.

How to avoid back pain while vacuuming?

Stand upright, keep your back straight and use long, smooth strokes to avoid twisting.

Further Reading and References

1. OTC Analgesics and Cough, Cold and Flu Remedies – UK – 2025, Mintel
2. Looking after your back, The association of UK dietitians
3. Osteoarthritis of the spine, Versus arthritis
4. The Ultimate Position of a Recliner Chair for Back Support
5. Are adjustable beds good for back pain?