Effect of Ageing on Back Health – Muscle Loss & Sarcopenia
Effect of Ageing on Back Health - Muscle Loss & Sarcopenia
Feeling weaker as you age? You’re not imagining it – muscle loss (sarcopenia) is a real issue that affects your back health and overall mobility.
Understanding Muscle Loss:
As we age, our muscles naturally lose strength and mass – a condition called sarcopenia. From around age 30, we start to lose 3-5% of muscle mass per decade, and this rate accelerates after 60. This muscle loss affects not just your strength but also your balance, coordination, and back stability.
Why does this happen?
Hormonal changes, reduced physical exposure and a slower metabolism all contribute to muscle decline. The conditions are multifactorial. Other contributors include reduced brain-muscle nerve connection, inefficiency converting dietary amino acids into muscle and systemic inflammation associated with chronic disease such as diabetes, kidney disease and cancer.
Regardless of the cause the muscles supporting your spine become weaker, putting more load on your spinal joints and increasing the risk of back pain and injury. You might notice tasks like lifting, bending, getting out of a chair or even maintaining good posture become harder. Is it inevitable?
Can We Slow Down Muscle Loss?
Yes, you can fight back against muscle loss and maintain your back health with these strategies:
- Strength Training: Incorporate resistance exercises like weightlifting, bodyweight exercises (e.g., squats, lunges), or resistance band workouts to maintain muscle mass. A study on 90 year olds showed that even at that age a program of strength training improved strength, power and muscle mass.
- Protein-Rich Diet: Consuming adequate protein helps repair and build muscle tissue. Include lean meats, fish, eggs, or plant-based proteins like legumes and nuts. For people over 50 we need 1.2 - 1.6 grams of protein/kg of body weight.
- Stay Active Daily: Simple activities like walking, gardening, or even yoga keep muscles engaged and prevent further loss. Consistency and regularity are essential.
The Role of Chiropractic Care:
At Northcote Chiropractic Centre, we not only help relieve back pain but also support you in staying active and strong. Chiropractic adjustments improve your spinal alignment, ensuring your muscles work more efficiently. We also provide personalized exercise recommendations tailored to your fitness level, helping you maintain strength and prevent injuries.
Stay Strong, Stay Active:
Muscle loss may be a part of ageing, but it doesn’t have to limit your life. With the right exercise, diet, and chiropractic support, you can maintain your independence and mobility for years to come.
Want to learn how to stay strong as you age? Contact us today to book an appointment or visit our website for more tips on healthy ageing. Let’s keep you moving with confidence!
Sarcopenia Part 1 – What is it and why is it important?
