Back pain is one of the most common health complaints in the UK and the most common thing we treat at Thorpes Physiotherapy — and it becomes even more frequent as we get older. If you’re in your 50s, 60s or 70s, you’ve probably noticed that your back doesn’t bounce back quite as quickly as it used to after gardening, DIY or long walks.
But while back pain is common, it’s not something you have to simply “put up with.” Understanding why it happens, and taking the right steps early, can make a huge difference in keeping your back healthy, strong and pain-free.
Why Back Pain Increases with Age
As we age, a few natural changes take place in the spine and surrounding muscles:
- Degenerative changes in the spine: The discs between our vertebrae lose some of their fluid and elasticity over time, which can make them less effective as shock absorbers.
- Muscle weakness and stiffness: If we’re less active, the muscles that support our spine (especially the deep core and back muscles) weaken, increasing the strain on joints and ligaments.
- Reduced joint flexibility: The small joints in the spine (facet joints) can become stiffer with age, making bending and twisting more difficult.
- Postural changes: Years of sitting, desk work, or even just daily habits can lead to muscle imbalances that contribute to back discomfort.
These changes don’t automatically mean you’ll have back pain — but they do make your back more vulnerable. That’s why prevention and early management are key.
What You Can Do to Prevent (and Reduce) Back Pain
Here are some practical, proven tips to help keep your back healthy and strong as you age:
1. Keep Moving
Movement is medicine for your spine. Regular low-impact exercise such as walking, swimming, Pilates or yoga helps keep your joints flexible, strengthens supporting muscles and improves blood flow to spinal tissues.
2. Strengthen Your Core
Your “core” isn’t just your stomach muscles — it includes your deep abdominal, back, and pelvic muscles that stabilise the spine. At Thorpes Physiotherapy, we can teach you safe, targeted exercises to build this strength.
3. Watch Your Posture
As we age, posture tends to deteriorate — often leading to a rounded upper back or tilted pelvis. Being mindful of your sitting and standing posture, and adjusting your workspace ergonomics, can prevent unnecessary strain on the spine.
4. Don’t Ignore Early Warning Signs
A little stiffness or mild ache might seem harmless, but it can be an early sign of muscular imbalance or joint restriction. Addressing these issues early through physiotherapy can prevent them developing into chronic pain.
5. Stay Flexible
Simple daily stretches — particularly for the hamstrings, hips and lower back — help maintain mobility and reduce tension. Your physiotherapist can show you safe, tailored stretches that suit your body and lifestyle.
How Thorpes Physiotherapy Can Help
Private physiotherapy at Thorpes isn’t just for people recovering from injury — it’s one of the best ways to stay active and independent as you age.
At our clinic, we work with many clients in their 50s, 60s and 70s who want to prevent back pain, not just treat it. Through a personalised programme of assessment, hands-on treatment and guided exercises, we can help you:
- Identify the root cause of your back issues
- Improve posture, flexibility and core strength
- Relieve stiffness and muscle tension
- Learn how to move better and prevent flare-ups
- Stay active and confident in your daily life
Here at Thorpes we can cover all bases -initially Physiotherapy is most appropriate but we may then hand you over to our Sports Therapist Amy, who can continue with personalised exercises as well as providing soft tissue massage. Amy also runs our Move Well exercise class, which is both popular and valuable for keeping people active, mobile and strong as they age.
Unlike standard GP or NHS routes, private physiotherapy at Thorpes allows for quick access with no waiting, hands-on care, longer sessions (if required), individual attention, and tailored rehabilitation plans — so you get lasting results, not just temporary relief.
Take Control of Your Back Health
Back pain doesn’t have to be part of “getting older.” With the right support, movement, and professional guidance, you can stay active, mobile and pain-free well into your later years.
If you’re starting to notice stiffness or discomfort in your back — or you simply want to prevent problems before they start — our team of experienced physiotherapists can help.
Book your assessment today and take the first step towards a stronger, healthier back.
If you would like more information or help, either click the button below to book online or call 01276 37670
If you are unsure if Physiotherapy or podiatry is the correct route for you and would like to speak to one of our experts first, free of charge, then please click here.
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy