How Aging Affects a Man's Height and Spinal Health (And What to Do to Prevent It)

As men age, it's common to notice changes in their height. Most men will also have physical changes to their spine, which are often at the heart of the height-loss issue. These changes can be surprising or even a little worrying for the average man, especially if you’re unprepared for them. 

A full understanding of what happens to your spine as you get older is thus genuinely important. Learning how to prevent spine problems and height loss due to aging is even more important. (Let’s face it; nobody wants to shrink!) 

If information on how to prevent spinal problems and height loss as you age is what you’re looking for today, read on to find out more and learn some actionable tips! 


How Aging Affects a Man’s Height

 

One of the most noticeable changes as men get older is a loss of physical height. You might wonder why this happens. The answer lies in the spine. The spine is made up of bones called vertebrae, and between each of these bones are durable, but flexible, pads called intervertebral discs. These discs act like cushions, helping your spine stay flexible so you can bend, stretch, lift items, etc. The discs also absorb the shock when you walk and run. 

As you age, however, the discs in your spine can lose water, dry out (desiccate) and start to shrink. This makes them thinner, causing your spine to compress a little, which can lead to height loss. 

Surprisingly, the average man loses between 1 to 2 inches in height as he ages due to shrinking of the spinal discs, which typically starts after the age of 40 and will almost inevitably continue as you get older. 

Another reason for a man losing height as he ages is weakening of the spinal vertebrae and related curvature of the spine. A condition called osteoporosis, which makes bones brittle and weak, is a big factor in this process. If the bones in your spine get too weak, they might compress or collapse, making you shorter. 

Lastly, your posture may change with age (or you may have had poor posture to begin with). The muscles and ligaments that support your spine can weaken due to poor posture, causing you to slouch or bend forward. This change can also make you appear shorter.


How Aging Affects a Man’s Spinal Health

Aging doesn’t just affect your height; it can also have a big impact on your spinal health. As your discs shrink and your bones weaken, your spine might start to compress. This is known as spinal compression, and it can lead to pain or discomfort in your back due to degeneration of the disc and vertebrae.

Some men also experience spinal stenosis as they age. This is when the spaces in your spine narrow, which can put pressure on your nerves, causing pain, numbness, or weakness.


What You Can Do to Prevent Height Loss and Spinal Compression

The good news about your spine shrinking due to age is that there are several steps you can take to help prevent height loss and keep your spine healthy as you age. I’ve posted them below with tips and hacks to help you even more.

  1. Stay Active Throughout Your Life: Regular exercise is one of the best things you can do for your bones and spine. Weight-bearing exercises like walking, jogging, or lifting weights help keep your bones strong. Stretching and yoga can improve your flexibility and posture, helping to prevent the slouching that can make you look shorter.
  1. Take Good Care of Your Bones: Make sure you’re getting enough calcium and vitamin D, which are essential for keeping your bones strong. Foods like dairy products, leafy, dark-green vegetables, and fortified foods are good sources of these nutrients. If you’re not getting enough from your diet, consider taking supplements to get the calcium and other minerals your bones need.
  1. Avoid smoking and limit alcohol consumption, as both can weaken your spinal bones.
  1. Maintain Good Posture: Sitting and standing up straight can make a big difference in keeping your spine healthy. Avoid slouching, and make sure your furniture supports your back. When lifting objects, bend your knees and keep your back straight to avoid putting unnecessary stress on your spine.
  1. Get Regular Medical and Chiropractic Checkups: As you age, it’s important to monitor your bone health. Regular bone density tests can help detect osteoporosis early, so you can take steps to manage it. If you notice changes in your posture or experience back pain, a chiropractor can help you strengthen your back muscles, keep your spine healthy, and improve your posture.



What about Inversion Tables?

Inversion tables are devices that allow you to hang upside down or at an angle, which can help reduce pressure on your spine. By using gravity to gently stretch the spine, inversion tables can help to decompress the vertebrae, which may relieve back pain and improve flexibility. They are also thought to improve blood circulation and reduce muscle tension. Some users find relief from conditions like sciatica and herniated discs. However, it’s important to use inversion tables carefully and consult with a healthcare professional, especially if you have high blood pressure or other health concerns.

 

Check out my favorite inversion table, one that I use in my clinic for my patients.

 

Final Thoughts about How Aging Affects a Man's Height and Spinal Health (And What to Do to Prevent It)

Aging affects every part of a man’s body, including the spine. These changes can, indeed, make you shrink (or at least appear to have gotten shorter)

By staying active, eating well, and practicing good posture, you can help prevent height loss and keep your spine strong and healthy as you age. Taking care of your spine today can help you stand tall and live comfortably for years to come!