Put your back against the wall… A simple way to check your back strength.

Strong back muscles reduce the risk of spinal problems, and even if they do occur, they're less painful. This is because back muscles support the spine. How can we maintain a strong back as we age?

First, let's check if your lower back muscles are weak. If you suspect that your lower back muscles are weak, ▲ it is comfortable to walk with your back bent.

▲​I have no strength in my back, so I end up carrying a load on my back.

▲​When standing with your back against the wall, the back of your head and heels do not touch the wall.

▲​If you find it difficult to maintain the above position for more than 5 minutes, your muscles may be weak and your back may already be bent.

To strengthen your lower back muscles, lie face down on the floor, spread your arms, and lift your legs upwards, as if skydiving. Brace your abs and hold for about 10 seconds, then repeat 10 times.

For older adults, simply getting out and about, such as walking or shopping, can help build muscle strength, rather than just staying at home.

However, even with these efforts, the effects of exercise become more apparent as you age. Still, exercise will eventually build muscle, so it's important to exercise consistently and with a relaxed mind.

It is good to eat plenty of protein foods such as meat, fish, and eggs, and you should also consume vitamin D, which is a key nutrient for building muscles.