Feeling stiff, sore, or “older” than your years? You’re not alone. Back pain affects nearly 80% of us at some point, and it’s one of the top reasons we begin to feel physically limited as we age. But what if aging didn’t have to mean losing mobility, shrinking into discomfort, or living cautiously?
Here’s the truth: your spine was built to move—and staying in motion is the key to keeping it healthy, powerful, and pain-free. It all comes down to three simple letters: BLT.
No, not the sandwich. In spine health, BLT stands for Bending, Lifting, and Twisting—the three core movements that keep your spine dynamic and strong. Most people try to avoid these motions when they have back pain, but avoiding movement actually weakens the spine further over time. Instead, the secret is to train your body to support them through smart strength, mobility, and posture work.
Here’s where posture comes in. Over time, life tends to pull us forward—physically and metaphorically. We sit, we scroll, we slump. This forward bend is called kyphosis, and it’s one of the major contributors to that “aged” look and feel. But good posture isn’t just about standing tall—it’s about keeping the spine in alignment so your muscles can properly support your movement.
The best way to protect your spine? Stay strong and stay moving. Prioritize strength training that targets your core stabilizers—especially your erector spinae (back muscles) and rectus abdominis (your front core). These muscles act like scaffolding for your spine, helping you lift groceries, carry kids, run, twist, and dance through life without falling apart.
And if you do find yourself in pain? Don’t default to bedrest. While it’s tempting to freeze and “protect” your back, gentle movement is almost always more healing than total rest. Unless your doctor says otherwise, light activity (walking, stretching, even modified yoga or Pilates) keeps blood flowing, reduces inflammation, and helps your body recalibrate.
So what can you do starting today?
- Train your BLT: Include movements in your workout that involve bending, lifting, and twisting with control and proper form.
- Strengthen your core: Incorporate exercises like planks, bird-dogs, and bridges into your weekly routine.
- Move through discomfort, not into it: If you’re in pain, avoid complete stillness—try walking or gentle stretching to stay mobile.
- Be posture-aware: Set reminders to sit tall, realign your shoulders, and lift through your spine.
The message is simple but powerful: you’re not destined to feel older just because of your age. Your spine—and your body—can stay vibrant and capable for decades to come. Keep moving. Stay strong. You’ve got this.
Watch Dr. Deeptee Jain bring this to life at WHC’s The BEST of LIFE Summit on my YouTube channel.
