Dr. Stefano Sinicropi, M.D.

Menopause is annoying enough without having to account for how hormonal changes will impact your spine, but the reality is that many women deal with back pain during and after menopause. We want you to maintain a strong spine despite these hormonal changes, so in today’s blog we’re going to share some tips for maintaining a healthy spine when you’re going through menopause.

How Menopause Affects Your Spine

One of the most significant hormonal changes that occurs as a woman goes through menopause is a natural drop in estrogen levels. Estrogen plays a crucial role in a number of bodily functions, and it’s especially important for your spine. The hormone is vital for maintaining bone strength, as it helps regulate osteoblasts and osteoclasts, the cells that aid in building new bones and breaking down old bones. Essentially, estrogen helps maintain a healthy balance of bone remodeling. As estrogen levels decline during menopause, bone density can drop, making the vertebra in your spine more porous and prone to fracture.

Your spinal discs are also home to estrogen receptors, and a dip in estrogen levels can make it more challenging for the discs to function optimally. A dip in estrogen production can lead to:

• Weakened discs
• Decreased collagen production
• Shrinking disc height
• Disc dehydrations/fluid loss
• Increased inflammation in the spinal joints

Most of these issues present with pain, discomfort and other functional limitations like decreased flexibility, stiffness or weakness. However, if you’re proactive about how you work to keep your spine healthy during menopause, you can reduce your likelihood of dealing with the above symptoms.

Strengthening Your Spine During Menopause

There’s no perfect playbook for ensuring you’ll ward off spinal problems tied to menopause, but if you do these things, you can significantly reduce your risk of back pain during this period in your life.

• Stay Active – Staying active continues to put healthy stress on your joints, and this type of stress is essential for helping key areas maintain strength, flexibility and function. Don’t shy away from activity because back pain has started, because inactivity only tends to make the issue worse.
• Focus On Your Core – If you’re going to target areas outside of your spine, make sure to focus on your core. Muscle mass also tends to decrease during menopause, and your core muscles play a key role in supporting and stabilizing your spine. Work to strengthen your core, and your back will be better off for it.
• Mind Your Diet – Not only can a healthy diet help you keep off excess weight that could overload your spine, but smart dietary choices can ensure your body has access to key nutrients that aid in bone production and cell function. Make sure you’re getting plenty of key vitamins and essential nutrients like calcium, iron and magnesium.
• Strength Training Exercises – Pursue some strength training exercises that target your back. You don’t need to do heavy lifting to make your spine stronger, either. Resistance band exercises or movement-based activities like yoga or Tai Chi can make your spine stronger and more functional without picking up a weight.

If you’re looking for more personalized tips for managing back issues during or after menopause, or you need help with a different spinal condition, connect with Dr. Sinicropi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.

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