Over 50? You might have noticed your back doesn’t always feel as youthful as it once did. Perhaps it stiffens after gardening, aches a bit after a long car journey or feels sore in the morning when getting out of bed. If you’re living with back pain, you might think that it’s something you just have to put up with, but that’s not the case. Ageing inevitably leads to getting a bit stiffer and slightly less able, but the good news is that most back pains are a normal part of getting older, and with the right approach, you can stay active and strong well into later life.
Anthony Ghosh, Spinal Neurosurgeon and Founder of Spine MDT, has spent years helping people move past their pain and back into the activities they love, with his ‘motion is medicine’ approach, as keeping your spine moving is the best way to protect it.
Anthony’s Top 10 Tips for Keeping Your Spine Moving After 50
- Don’t panic about MRI findings
If you’ve had a scan, you might see words like “degeneration” or “disc changes.” But most of these changes are completely normal for your age. Think of them as wrinkles on the inside, not necessarily the cause of pain.
- Posture doesn’t cause pain
We often blame slouching or sitting wrong for bad backs, but research shows posture isn’t the main culprit. What matters most is the variety of movement. Change positions, stretch, and avoid staying still for long periods.
- Stay active
Gone are the days when doctors prescribed long rest for back pain. In fact, sitting still can make things worse. Gentle, regular walking helps keep joints mobile and muscles strong.
For example, many keen gardeners find that by pacing themselves with short breaks and adding in a daily walk, they can continue tending their plants without fear of making things worse.
- Pain doesn’t always equal damage
A twinge doesn’t mean you’re injuring yourself. Sometimes mild discomfort is simply your body’s way of adapting. Don’t fear movement, gentle activity is often exactly what your spine needs.
- Strength training is safe – even in your 70s
Building muscle supports your spine and protects you from injury. With proper guidance, resistance training is safe and hugely beneficial well into later life.
- Sitting isn’t the problem – staying still is
Many people blame chairs or sitting for too long, but sitting itself isn’t harmful, prolonged stillness is. Get up, stretch, or move around regularly to keep your spine happy.
- Keep your hobbies – adapt, don’t stop
Whether it’s gardening, golf or hiking, don’t give up on the things you enjoy. Often, simple adaptations can help you stay active while protecting your back.
Golfers, for instance, often discover that with a tailored strengthening programme and pacing strategies, they can return to the course, enjoying the game without the stiffness that once held them back.
- Know the red flags
Most back pain improves with time and movement, but if you experience sudden leg weakness, loss of bladder or bowel control, or numbness in the saddle area, seek urgent medical help.
- Don’t bounce between practitioners
It’s easy to feel lost when advice conflicts. Spine MDT is unique because we oversee care across physiotherapy, pain management and surgery, ensuring treatment is joined-up and tailored to you.
- Motion is medicine
The more you move, in safe, sustainable ways, the healthier your spine will be.
Back health after 50 doesn’t mean slowing down. With the right knowledge, confidence, and care, you can keep doing the things you love. Keep moving, and your spine will thank you.
About Spine MDT
If you’ve ever had back pain, you’ll know how frustrating it can be to bounce between different specialists, each giving a slightly different opinion. Spine MDT is a joined-up and holistic approach to care, bringing together physiotherapists, pain specialists and surgeons, all who work towards the same goal: helping you get moving again.
Learn more at www.spinemdt.com
About Anthony Ghosh
Dr. Anthony Ghosh is a renowned Spinal Neurosurgeon trained in London who adapted his microsurgical skills from vascular neurosurgery to help make Spine surgery less invasive. His passion for neurosurgery stems from a lifelong fascination with the nervous system’s role in controlling movement and function. Ghosh finds fulfilment in spinal surgery, where he can restore patients’ movement, function and quality of life by alleviating nerve and spinal cord compression. Recognising the fragmented nature of spine care, he founded The Spine MDT, an initiative aimed at uniting various healthcare disciplines—surgeons, physiotherapists, chiropractors and pain specialists—under a coordinated approach to optimise patient outcomes.