Strong back muscles help prevent spinal diseases and reduce pain even if they occur. This is because the back muscles support the spine. How can we maintain a strong back even as we age?

First, check whether your lower back strength is actually weakened. You should suspect a decline in lower back strength if it is more comfortable to walk while bending your back.

▲ Lacking strength in the lower back, resulting in carrying oneself with hands clasped behind the back

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

If it is difficult to maintain the above posture for more than 5 minutes, it may indicate weakened muscles and an already bent back.

To strengthen your lower back muscles, it is good to lie face down on the floor, spread your arms out, and lift your limbs upward as if skydiving. Maintain the position with your abdominal muscles engaged for about 10 seconds, and repeat 10 times.

For the elderly, going outside to walk and engage in activities like shopping helps strengthen their muscles more than just living at home.

However, even with these efforts, the effects of exercise tend to appear more slowly once you reach old age. Still, since exercise ultimately increases muscle mass, it is important to stay consistent and exercise regularly with a relaxed mindset.

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