Back pain is one of the most common complaints in older people. It often starts with a vague stiffness in the lower back upon waking, but can develop into persistent pain that disrupts your daily life. Simple things like putting on shoes, shopping, or getting up from a chair suddenly become difficult. Fortunately, there is hope: with targeted exercises, proper information, and a bit of guidance, you can achieve a lot. In this blog, you'll discover what happens to your back as you age, where the pain comes from, and how Motimove can help you.
What you will find in this blog
- Why do older people often have back pain?
- Causes of back pain in the elderly
- What is back pain like in seniors?
- What can you do yourself for back pain?
- How does the Motimove app help with back pain?
- When to consult a healthcare professional?
- Frequently asked questions
- Sample exercise video
Why do older people often have back pain?
Back pain is not an integral part of aging, but the risk does increase. Our bodies change as we age. Muscles lose strength, joints become stiffer, and the intervertebral discs, which act as shock absorbers in the spine, lose their elasticity. As a result, movements become less smooth and the back can become overloaded more easily.
Many people then begin to move more cautiously. And that makes sense, but often, it’s not helpful. The less you move, the more you lose strength and flexibility, which makes the back even more sensitive. This is a vicious circle that many elderly people fall into.
Causes of back pain in the elderly
The causes are often a combination of physical changes, lifestyle, and old injuries. For example:
- Osteoarthritis: wear and tear of the spinal joints, which causes stiffness and pain.
- Muscle weakness: especially the deep trunk muscles weaken quickly, reducing support for the spine.
- Osteoporosis: loss of bone mass can cause small cracks or even the collapse of vertebrae.
- Prolonged sitting: many older people spend a large part of the day sitting, which weakens and stiffens back muscles.
- Poor posture: years spent sitting or standing incorrectly can cause problems later.
- Tension or stress: these often literally manifest in the muscles of the back and neck.
What is back pain like in seniors?
Everyone experiences it differently, but typical signs are:
- Morning stiffness that gradually decreases with movement.
- Persistent pain in the lower back, sometimes radiating to the buttocks or thighs.
- Pain after sitting or standing for a long time, but also when getting up from a chair.
- Feeling of instability or “locking” of the back during wrong movements.
The pain can be constantly present, or only manifest itself in certain positions or movements.
What can you do yourself for back pain?
The main secret? Keep moving. Many people think rest is good for back pain, but this is only true for the first days of an acute episode. For long-term back pain, what really helps is a combination of daily movement, muscle strengthening, and improving posture.
Helpful tips:
- Change position regularly: don’t sit for more than 30 minutes at a time.
- Do simple exercises to keep your back flexible and strong.
- Walk every day, even if just for a few minutes.
- Use heat in case of stiffness, like a hot water bottle or a warm shower.
- Pay attention to your sleeping position and have a good mattress.
The most important thing is to choose something that suits you and that you can maintain. That’s where Motimove comes in. Download it here!
How does the Motimove app help with back pain?
Motimove was specially developed for people suffering from pain, including lower back pain in seniors. The app offers simple and safe exercises to do at home.
With Motimove, you can:
- Do daily exercises that make your back muscles stronger and more flexible
- Track your pain level to see your progress
- Consult statistics and graphs of your progress
- Receive small tips and explanations about back pain, posture, and recovery
In this way, you work a little every day on your improvement, without it being tiring or complicated. The app adapts to your pace, so you can start gently and then progress.
When to consult a healthcare professional?
Although many types of back pain can be treated by movement and self-care, it’s important to stay alert. Contact your doctor if:
- The pain doesn’t decrease after a few weeks
- You have loss of strength, tingling or numbness
- You experience difficulties urinating or with bowel movements
- You have a fever, unexplained weight loss, or intense night pain
In these cases, examinations are necessary to rule out a more serious cause.
Frequently asked questions (FAQ)
Is back pain in seniors normal?
It is very common, but not ‘normal’. There is usually something that can be done.
Does movement really help with back pain?
Yes! Especially for chronic pain, moving helps with recovery. Motimove helps you do this responsibly.
How often should I do exercises?
5 to 10 minutes a day is already effective. With Motimove, it’s easy to keep up the rhythm.
Is the app also suitable if I have osteoarthritis or osteoporosis?
Absolutely. The exercises are adapted to your level and focused on safe and controlled movements.
Do you often suffer from back pain and want to change that? Try Motimove, the exercise app specially designed for people with pain. Start gently, move safely, and regain control of your back.