As we move into (dare I say it as I’m about to turn 44) middle age, it’s common to start experiencing aches and pains, particularly neck pain and back pain. These issues can interfere with every day life and stop you leading an active lifestyle and leave you feeling frustrated and fed up.
The good news is, while neck and back pain may be common, they don’t have to be a permanent part of your life. Let’s dive into why this discomfort happens in middle age, the typical causes, and what can be done to manage and prevent it.
Why Is Neck and Back Pain So Common?
Despite our best efforts with good nutrition, exercise and sleep, we can’t completely avoid the natural ageing process and the changes in our musculoskeletal system.
If you take no preventative action you can lose up to 3-8% of your strength every decade after your 30th birthday! This decline is more rapid for women during perimenopause as oestrogen levels decline, and then tends to level out again after the age of 60.
Our bone density also declines as we age. Again, this particularly a concern for those going through perimenopause as oestrogen plays a vital role in bone health. We are seeing increasing numbers of patients with osteoporosis at a much early age in our clinic. There are many reasons for this, so I will write another blog post specifically about osteoporosis so that I can delve into it further for you.
Degenerative changes in the spine such as osteoarthritis are also more common once we get to this stage of life. Lifestyle factors, like prolonged sitting or improper movement patterns, can exacerbate these issues.
Here’s why this age group is particularly vulnerable:
Wear and Tear on Joints and Discs: Over time, the discs between the vertebrae can degenerate, leading to conditions like degenerative disc disease. Joint cartilage may also wear down, causing discomfort and stiffness.
Posture and Sedentary Habits: Years of sitting at desks, driving, or using mobile devices contribute to poor posture. Slouching or hunching forward places stress on the spine, leading to chronic neck or back pain.
Decreased Physical Activity: Many people become less active in middle age due to busy schedules juggling work and family commitments. This reduction in movement can cause muscles to weaken, especially in the core and back, which are crucial for spinal support.
Stress: Life’s demands often peak during middle age juggling children, work and looking after ageing relatives. Stress can manifest physically, especially as tightness in the neck muscles and shoulders, contributing to pain.
Common Causes of Neck and Back Pain
Muscle Strain: Overuse or sudden movement can strain the muscles in the neck and back, causing pain. Poor posture or weak supporting muscles can exacerbate this strain.
Herniated Discs: As the spinal discs wear down, the risk of herniation increases, which can compress nearby nerves, leading to pain, numbness, or weakness in other areas of the body.
Osteoarthritis: This condition causes the cartilage in the joints to deteriorate, leading to pain, stiffness, and reduced range of motion.
Cervical Spondylosis: This is a form of arthritis that affects the neck, leading to neck pain, stiffness, and sometimes headaches or arm pain.
Facet Joint Dysfunction: Facet joints, which connect the vertebrae, can become irritated or misaligned, causing pain and limited movement.
What Can Be Done to Improve and Prevent Neck and Back Pain?
The key to managing neck and back pain is taking a proactive approach that involves strengthening the muscles, improving flexibility, and addressing the root causes. Here are some steps that can help:
Strengthening Exercises: Core stability and strengthening exercises are vital for supporting the spine. A strong core helps distribute the load more evenly across the body, reducing pressure on the back.
Stretching and Mobility: Incorporating stretching into your daily routine can help maintain flexibility and reduce stiffness. Focus on the hip flexors, hamstrings, and chest muscles, as tightness in these areas often contributes to back and neck pain.
Posture Correction: Improving your posture, both when sitting and standing, can reduce strain on the neck and back. Ergonomic adjustments at work, such as a proper chair or standing desk, can make a big difference.
Regular Physical Activity: Keep your body moving! Gentle activities like walking, swimming, or Pilates help keep your muscles active without adding unnecessary strain.
Stress Management: Incorporate relaxation techniques such as deep breathing, meditation, or yoga into your daily routine to relieve muscle tension caused by stress.
How Physiotherapy Can Help
Physiotherapy plays a crucial role in both the treatment and prevention of neck and back pain. At Chiltern Physiotherapy, we take a personalised approach to assess your movement patterns, posture, and strength. We design a tailored program that might include:
Manual Therapy: Hands-on techniques like massage or joint mobilisation to relieve tension and improve mobility.
Exercise Prescription: Specific strengthening and stretching exercises that target weak or tight areas to restore balance in your body.
Postural Education: We teach you how to maintain good posture in your daily activities to prevent pain from recurring.
Our goal is to not only relieve your current pain, but to empower you with the knowledge and exercises you need to stay pain free in the long term.
If you are struggling, or just want some advice and exercises to prevent problems arising, contact us on 01923 283845 to book your appointment or book online here.
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