My Top Tips For Beating Back Pain
We've been ruining our backs for thousands of years...
According to a 2024 study, scribes of Ancient Egypt suffered from osteoarthritis more than their nonscribe counterparts.
Namely, these ancient equivalents of the 21st century's office workers had degenerative changes in their joint tissue, likely from sitting in the same cross-legged position for hours. The damage peppered their bodies in spots like the neck, shoulders, legs, and spine.
And speaking of spinal problems, pain in that particular area – specifically, low back pain – happens to be the No. 1 cause of disability worldwide.
A lot of people might not know this, but back pain often comes from a surprising culprit... poor posture.
It turns out, more than 45% of adults aged 65 and older experience chronic back pain – women more frequently than men... And only 10% of people ever find out the underlying cause of their pain, though poor posture is one of the main perpetrators...
Aside from the life of a desk jockey, our posture changes with age... Bone loss, spinal-disc shrinkage, and age-related muscle loss all play a role in your aging posture.
Over time, bad posture can lead to joint pain, osteoarthritis, headaches, and even glaucoma. It also contributes to heartburn, incontinence, and constipation. Studies have shown that poor posture puts extra pressure on your eyes and skull. Scientists have also discovered that good posture can contribute to emotional control and improved cognitive performance.
The way you stand and sit impacts the space your organs occupy. When your organs are crowded and too tightly packed together, they are unable to maintain their proper functions. Slouching puts extra pressure on your abdomen (heartburn) and bladder (incontinence) and closes off part of your anus (constipation). Look around a typical office, and you'll see plenty of folks slouching over their desks. And it leads to a whole lot of unnecessary pain.
Doing things like sleeping in a good position and investing in ergonomic furniture (like a standing desk) can also help you carry yourself correctly in your later years...
Daily stretching releases tension in your muscles and makes them more flexible. And it can improve your posture. That's why today I'm sharing three of my favorite stretches for back pain and how you can start stretching in a more active way...
If You're Really Out of Sorts...
Give these three stretching exercises a shot:
- Bent Over Stretch: Bend your knees about an inch and slowly bend forward. If you can, touch your toes. If not, grab on to a chair or a table to help steady yourself. Hold the position for 15 seconds, then slowly stand back up.
- Spinal Twist: This is great for your lower back and hips. Lie on the floor and slowly bring one knee up to a bent position. Then cross it over your body – so your left knee would twist to the right, and vice versa. Keep your back flat and hold for five to 15 seconds. To increase the stretch, turn your head to look in the opposite direction of your bent knee.
- Half Cobra: I love this stretch. Resting on your belly, rest the tops of your feet on the floor. Place your elbows beneath your shoulders and gently push your shoulders and chest up, keeping your hips on the floor. Hold this position for about 10 seconds. Once you can do this comfortably, try moving on to the "full cobra." That's when you extend your arms to arch your back even more... It's next to impossible to keep back pain if you do this regularly enough.
You can do more active things to treat your posture, too...
Top Things Off With These Two Exercises
Do what I do and practice yoga. Yoga is one of the best ways to stretch, straighten, and strengthen your spine.
Stretching and yoga are similar activities, but they're not exactly the same. Stretching involves moving your muscles through their full range of motion and generally focuses on a specific group of muscles. Stretching is a component of yoga.
Yoga is a full-body exercise that requires you to perform a series of poses. It involves stretching (to build flexibility) and breath work... and it also builds strength.
Practicing yoga (or tai chi) and getting orthotics to help with foot or leg problems – like heel lifts, for example – will support your muscle and bone health throughout your life.
Some of the best yoga moves to support your posture are probably ones you're already familiar with... I do these almost daily and sometimes more often.
Yoga builds your strength and stretches your body at the same time. Here are five YouTube video links for step-by-step instructions on how to perform each of these poses:
Having good posture improves your brain, digestion, blood network, bones, and life in general. Movement, stretching, and sleeping positions all play a role in your quality of life. You don't want to go through your life in pain. Stretch or do yoga two or three times a week (at least) to maximize your healthspan.
Finally, you can't beat walking. It's free, it needs zero equipment, and it can be done anywhere.
A 2024 Australian study published in the Lancet found that getting in at least three weekly walks decreases the chance of that back pain returning by nearly 50%.
Specifically, the three-year study involving 701 adults (average age of 54) found that the participants who walked for about three to five days a week (for a total of 130 minutes per week) maintained their freedom from pain for almost double the duration compared with those who didn't walk.
Do what I do and make it a habit to end a good meal with a 20- to 30-minute walk. Along with staving off that backache, it improves digestion and blood-sugar control.
Share your experience with low back pain with us at feedback@healthandwealthbulletin.com. We'd love to hear about any tips or tricks that worked for you.
Interested in more health and wealth? Why not give my flagship newsletter Retirement Millionaire a try? Test-drive it for a month at a special introductory price for Health & Wealth Bulletin readers.
What We're Reading (and Watching)...
- Something different: Turning dead bacteria into treats for dogs and humans.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
August 28, 2025