Back pain is one of the most common complaints among older adults. It often starts as a vague stiffness in the lower back upon getting up, but can develop into a nagging pain that hinders you in daily life. Simple things like putting on your shoes, doing a quick errand, or getting out of your chair suddenly take effort. Fortunately, there is hope: with targeted exercises, good information, and a bit of guidance, you can often achieve a lot. In this blog, you’ll read what happens in your back as you get older, where the complaints come from, and how MotiMove can help you with this.
What you’ll read in this blog
- Why do older adults often get back pain?
- Causes of back problems at a later age
- What does back pain feel like in older adults?
- What can you do yourself about back problems?
- How does the MotiMove app help with back pain?
- When should you seek professional help?
- Frequently asked questions
- Example of an exercise video
Why do older adults often get back pain?
Back pain is not a normal part of aging, but the risk does increase. Our bodies change as we get older. Muscles lose strength, joints become stiffer, and the intervertebral discs that act like shock absorbers in the spine lose their resilience. This makes movements less smooth and can cause the back to become overloaded more quickly.
As a result, many people start moving more cautiously. That’s understandable, but often not helpful. Because moving less leads to even more loss of strength and flexibility, making the back even more sensitive. It’s a vicious cycle that many older adults fall into.
Causes of back problems at a later age
The causes are often a combination of physical changes, lifestyle, and old injuries. Think of:
- Osteoarthritis: wear of the spinal joints, leading to stiffness and pain.
- Muscle weakness: especially the deep core muscles weaken quickly, providing less support for the spine.
- Osteoporosis: bone loss can lead to small fractures or even collapsed vertebrae.
- Prolonged sitting: many older adults spend a large part of the day sitting, which weakens and stiffens the back muscles.
- Poor posture: years of sitting or standing incorrectly can cause problems later in life.
- Tension or stress: this often manifests literally in the back and neck muscles.
What does back pain feel like in older adults?
Everyone experiences it differently, but typical signs are:
- Morning stiffness that slowly eases with movement.
- A nagging pain in the lower back, sometimes radiating to the buttocks or thighs.
- Pain with prolonged sitting or standing, and also when getting up from a chair.
- A feeling of instability or “throwing your back out” with awkward movements.
The pain can be constantly present, or occur only with certain postures or movements.
What can you do yourself about back problems?
The most important key? Keep moving. Many people think rest is good for back pain, but that’s only true in the first few days of an acute issue. For long-term back pain, a combination of daily movement, strengthening muscles, and improving posture helps.
Tips that help:
- Change positions regularly: don’t sit for more than 30 minutes at a time.
- Do simple exercises that keep the back supple and strong.
- Go for a daily walk, even if it’s just a few minutes.
- Use heat for stiffness, such as a hot water bottle or a warm shower.
- Pay attention to your sleeping position and ensure a good mattress.
The most important thing is to choose something that suits you and that you can stick with. And that’s where MotiMove comes in. Download here!
How does the MotiMove app help with back pain?
MotiMove is specially designed for people with pain conditions, including low back pain in older adults. The app offers accessible and safe exercises that you can do at home.
With MotiMove you can:
- Do daily exercises that strengthen and mobilize your back muscles
- Track your pain score to gain insight into your recovery
- Follow statistics and graphs of your progress
- Get short facts and explanations about back pain, posture, and recovery
This way, you work on improvement a little every day without it being too heavy or complicated. The app grows with you, so you can always start gently and build up later.
When should you seek professional help?
Although many back problems can be well managed with movement and self-care, it’s important to stay alert. Contact your GP if:
- The pain does not decrease after a few weeks
- You experience muscle weakness, tingling, or numbness
- You have difficulty urinating or with bowel movements
- You have a fever, unexplained weight loss, or severe nighttime pain
In those cases, further examination is needed to rule out a more serious cause.
Frequently asked questions (FAQ)
Is back pain in older age normal?
It’s very common, but it’s not “just part of it.” There is often something you can do.
Does movement really help against back pain?
Yes! Especially with long-term pain, movement supports recovery. MotiMove helps you do that in a responsible way.
How often should I do exercises?
Daily for 5–10 minutes is already effective. With MotiMove, it’s easy to keep it up.
Is the app suitable if I have osteoarthritis or osteoporosis?
Absolutely. The exercises are tailored to your level and focused on safe and controlled movement.
Do you regularly have back pain and want to do something about it? Try MotiMove, the movement app specially for people with pain. Start small, move safely, and regain control over your back.