Lower back pain in a 70-year-old often stems from age-related wear and tear, like osteoarthritis (spinal joint degeneration) or dried, bulging spinal discs, but can also involve spinal stenosis (narrowing of the spinal canal), herniated discs, or osteoporosis fractures, sometimes worsened by inactivity, poor posture, excess weight, or even lifting grandkids, requiring a doctor's diagnosis for specific causes.
Two of the most common causes of lower back pain in older adults include osteoarthritis and spinal stenosis.
Low back pain red flags signal serious underlying issues like infection, fracture, tumor, or cauda equina syndrome, requiring urgent medical attention; these include severe night pain, unexplained weight loss, fever, history of cancer or IV drug use, new bowel/bladder dysfunction (incontinence, retention), saddle anesthesia, progressive neurological deficit (weakness/numbness), age <20 or >50, significant trauma, immunosuppression (steroid use, HIV), and pain not improving with rest or worsening in certain positions.
You can tell if lower back pain is kidney-related by its location (higher, deeper, under the ribs), its constant, deep ache that doesn't change with movement, and accompanying symptoms like fever, chills, nausea, vomiting, or changes in urination (pain, frequency, blood). Back pain from muscles or spine issues is usually lower, worsens with movement, and may feel better with rest or position changes, notes the Cleveland Clinic and Healthline.
Going on walks: Initial research suggests that going on a walk or brisk walking (Nordic walking) can help relieve back pain if done regularly – for instance, every two days for 30 to 60 minutes.
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Lower back pain is often caused by injuries to muscles, ligaments or the spine. However, when the pain is felt on one side of your back, such as the lower left side of your back, it can be a sign of a more serious issue with internal organs like the kidneys, colon, uterus or pancreas.
You should worry about lower back pain and seek immediate medical help if you experience loss of bladder/bowel control, numbness/weakness in legs, severe pain after trauma, unexplained weight loss, or a fever, as these can signal serious nerve compression (like Cauda Equina Syndrome) or infection. Also see a doctor if pain is persistent (over a few weeks), intense at night, or radiates down your leg, especially below the knee.
The three key early warning signs of kidney disease are changes in urination (more/less frequent, foamy, blood), persistent fatigue/low energy, and swelling (edema) in your hands, feet, or face, often from fluid buildup. Other signs include itchy skin, poor appetite, and high blood pressure, though symptoms can be subtle until later stages.
The "Big 3" for lower back pain, developed by spine biomechanics expert Dr. Stuart McGill, are core-stabilizing exercises: the Curl-Up, Side Plank (Side Bridge), and Bird-Dog, designed to build core strength and endurance without excessive spinal stress, helping reduce pain and improve function. They focus on creating a stable "spine bridge" by engaging abdominals, obliques, and back muscles to protect the spine during movement.
Vitamin D deficiency and insufficiency can cause or worsen neck and back pain and muscle spasm.
This could be a sign that you have sciatica, a form of pain that affects the sciatic nerve, which runs from the lower back and through the buttocks before branching down each leg. This condition usually results from a herniated disk. A doctor will be able to offer a variety of ways that you can relieve this pain.
Some diseases may disrupt or damage the structures in your lower back and lead to pain, including: Ankylosing spondylitis, a type of arthritis that causes inflammation and can make your spinal bones fuse. Osteoarthritis, when the protective tissue that lines your bones (cartilage) breaks down.
Arthritis of the spine — the slow degeneration of the spinal joints — is the most frequent cause of lower back pain. All of us experience wear and tear as we age, and it is normal for your lower back to start acting up as you get older.
What are the most effective home remedies for lower back pain?
A trip to your primary care physician is typically the first place to start when you have lower back pain. The primary care provider can take x-rays and perform other diagnostics, treat the problem, and if necessary, refer you to a spine specialist.
In some people, back pain can signal a serious medical problem. This is rare, but seek immediate care for back pain that: Causes new bowel or bladder problems. Is accompanied by a fever.
Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.
You can tell if lower back pain is kidney-related by its location (higher, deeper, under the ribs), its constant, deep ache that doesn't change with movement, and accompanying symptoms like fever, chills, nausea, vomiting, or changes in urination (pain, frequency, blood). Back pain from muscles or spine issues is usually lower, worsens with movement, and may feel better with rest or position changes, notes the Cleveland Clinic and Healthline.
Five critical red flags for low back pain needing urgent attention include bowel/bladder dysfunction (Cauda Equina Syndrome signs like saddle anesthesia), severe or progressive neurological deficits (worsening weakness/numbness), pain that's worse at night/rest (suggesting tumor/infection), unexplained weight loss/fever/chills, and a history of cancer, major trauma, or immune suppression, all pointing to potentially serious underlying issues.
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8 tips to help ease your back pain
Green tea
There's a reason green tea is considered one of the healthiest drinks. It contains polyphenols (like epigallocatechin gallate) and antioxidants that help reduce inflammation. Green tea can also help with weight management, which is another strategy to help manage back pain.
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