Avoid the “Old Lady Slump”
As we age, people have certain beliefs about what is inevitable and what we have control over.
Unless you have a specific issue with your thoracic spine (the vertebrae in your upper back) or some other medical condition that prohibits you from exercising or stretching, the “old lady slump” is one that most of us have control over!
Assuming you are a relatively healthy and active, aging woman, there are concrete steps you can take to ensure that you continue to walk upright as you age.
Most of these are not going to be news to you but some may be. Consider what you are already doing well and feel good about that. Then think about the areas you need improvement and figure out a plan to make it happen.
What causes the “old lady slump”?
There are several possible reasons but these are some of the more common ones:
Repeatedly standing and sitting with poor posture (e.g., head pulled forward, slumped shoulders)
Weak muscles in the upper back and core
Osteopenia and Osteoporosis (loss of bone density)
Hardening of the cartilage between the vertebrae of the spine
How do I avoid it?
Maintain your muscle mass by continuing (or starting) to strength train (lifting weights or using bands for resistance training) as you age.
This is one of the most important things you can do!
Our bones are connected to our muscles so if we keep our muscles strong, our muscles will hold our bones in place.
If you do not know how to do this on your own, seek professional help from a trainer so you do not injure yourself.
Stretch daily - strong muscles are essential but tight or imbalanced muscles can also pull our bones out of alignment. We also have fascial tissue that is interconnected throughout our muscles and bones. Using a foam roller helps to loosen the fascial tissue which allows for deeper stretching.
Eat a healthy diet - This may sound like common sense but so many people minimize this one. And to be clear, a healthy diet is one that contains:
a variety of plant-based foods
lean protein (approximately half your body weight in grams of protein per day)
healthy fats (a combination of saturated and unsaturated as well as omega-3 fats)
moderation - we need way fewer calories as we get older but many people keep eating the same amount while moving less, which is why it becomes an expectation that we will weigh more, have more body fat and less muscle mass
Take supplements (as prescribed by your doctor) to prevent bone loss
Vitamin D and Calcium can help keep our bones strong but can also be unhealthy if overused
Get out into the sun for 30 minutes per day without sunblock to get some natural Vitamin D
Learn how to stand and sit with good posture - this one requires ongoing practice but is also super important and worth the effort.
While Standing:
Imagine you are wearing a very tight pair of pants that need to be zipped up.
Zip them while pulling in your lower abdominal muscles and lengthening your spine.
Gently pull your head back and your chin down while doing this so that your ears are in alignment with your shoulders and your head can rest easily at the top of your vertebrae.
Check your position in a mirror
While Sitting:
Pay more attention to your posture while sitting, especially when sitting on couches or soft chairs
If you choose to slouch into these types of furniture, make sure to get up and move frequently
If you’re willing to sit with good posture then make sure your shoulders are settled over your hips, pull in your lower abdominal muscles (zipping the tight pants), lengthen the spine and settle your head on top of your vertebrae by pulling it gently back so that your ears are in line with your shoulders
Final Notes:
An “eye-level focal point” (meaning looking straight ahead at something) will almost always ensure that your neck is in line with your spine once you have settled your ears over your shoulders.
Many people tend to look up or down (depending on their activity) and this creates tension in the back of the neck.
If you put your hand on the back of your neck and adjust your head up, down or straight ahead, you’ll feel the difference between the relaxed, aligned position (looking ahead) versus the contracted or overstretched positions (looking down/up).
Action Steps:
Pick at least one of the items in the list of ways to avoid the “old lady slump” and commit to making it a part of your daily life.
Put notes around your house and in your phone to remind you to practice whichever item(s) you selected.
Check your posture in the mirror on a daily basis to remind yourself of the importance of maintaining your healthy good posture as you age.