Surgeon explains how spinal care needs change across your 20s, 40s, and 60s

Spine health requires different care at different stages of life, from building a strong foundation in youth to protecting mobility in older years. Surgeon Dr Dheeraj Batheja shares that the spine carries body weight, guards the spinal cord, and helps maintain balance and movement.

Your 20s And 40s

Your 20s serve as the best time to build habits that protect your back for the long term. Regular physical activity like walking, swimming, strength training, and core exercises helps strengthen the muscles supporting the back. People should keep an upright posture during work, study, or phone use, and avoid sitting for long hours without movement breaks. Diets rich in protein, dairy, fortified foods, leafy greens, nuts, and seeds support bones, while crash diets and packaged foods should be avoided. By the 40s, muscle strength and flexibility may start to drop. Prolonged sitting, weight gain, and inactivity put extra stress on the spine. Dr Batheja advises adding stretching, balance exercises, and safe lifting habits to daily routines while eating enough protein, calcium, and vitamin D. Persistent stiffness or leg pain should not be dismissed as normal ageing.

Your 60s And Context

In later decades, bones get weaker, raising the risk of osteoporosis, spinal fractures, and balance issues. Seniors should continue gentle strength training, walking, and balance work as able, while avoiding sudden twisting or heavy lifting if they have osteoporosis.

Context

Spine health forms a vital part of overall physical well-being and mobility as people age. Medical experts often stress that healthy lifestyle habits adopted early in life can prevent severe back pain and joint issues later on. Dr Dheeraj Batheja works as a senior consultant in ortho spine surgery at Artemis Hospital in Gurugram.