Most of us don’t give much thought to our spine unless it gives us trouble in the form of back pain or discomfort. But our spine plays a major role in supporting our weight and enabling us to carry out tasks like walking, twisting, and moving. And as we get older, the way it functions may change.
How the spine changes with age varies widely, but common changes can affect the discs that cushion the vertebrae, the joints that connect them, the bones themselves, and the muscles that support the spine. And some of these changes can begin earlier than you might expect.
The discs in your spine can begin to change in young adulthood. These shifts tend to begin around age 20 and occur gradually until around age 50, when the aging process may accelerate.
Read on for a closer look at how your spine may change from your 20s through your golden years, plus how to support it as the years go by.
Your 20s: Building the foundation
Bones typically reach their maximum strength and density in your mid-20s. As you get later into your 20s, muscle mass and strength continue to increase and generally hit their peak around ages 30 to 35.
So this decade is a good time to establish habits that support your bones and muscles. Weight-bearing activities such as brisk walking, stair climbing, dancing and running put your bones to work, while resistance exercises using weights, bands or your own body weight help strengthen muscles and bones. Getting enough calcium and vitamin D also supports bone health. Together, these habits can help you build and maintain the strength you’ll rely on as you get older.
Your 30s and 40s: Early changes may begin
Changes in your spinal discs continue in your 30s and 40s. One review found signs of spinal disc degeneration in more than half of people in their 30s and over two-thirds of people in their 40s. This occurred even in people without back pain, highlighting the fact that these changes don’t always come with symptoms.
The discs between your vertebrae act as cushions, which help your spine absorb forces and move. As they age, they can begin to gradually break down and change in structure. This may eventually affect things like your flexibility and your spine’s ability to handle everyday movement. You might notice it in small ways, with it showing up like stiffness after a long drive, a sore back that takes longer to settle, or realizing you suddenly have less flexibility than you had in your 20s.
Muscle also plays a role. Adults typically begin to lose muscle mass around age 30 to 35. As muscles help to support your spine, this shift can begin to impact how well your back moves and functions throughout the day. Regular strength training can help you maintain the muscles you rely on for movement and stability. If you notice persistent weakness, discomfort or changes in how you move, a healthcare provider or physical therapist can assess what may be contributing and recommend exercises suited to your needs.
But not everyone’s spine degenerates the same way. Past injuries, how much you move, and what you do all day all play a part. Spending much of the day sitting may also affect your spine, whether that time is spent in front of a computer, commuting in the car, or logging a lot of couch time.
Related: Do you sit most of your day? You probably have spinal degeneration.
Jobs that involve heavy lifting or physical strain can put extra stress on your back. Firefighters, for example, are at an elevated risk of job-related issues like low back pain. And military personnel who carry heavy loads, equipment, and body armour may experience added strain on their spines.
Prenuvo's Warriors Program was created for first responders, military members, veterans, and their families who want to take a proactive approach to their health. It offers those who serve a 20% discount on select memberships and scan options at participating U.S. locations.*
Your 50s and 60s: Changes may become more noticeable
As you get into your 50s and 60s, some of the changes that started earlier in life may begin to show up more. A 2025 study found that changes in spinal discs tend to accelerate beyond age 50. The discs may lose height and volume, which can affect the structure of the spine. And you may begin to physically feel some of these changes more, with things like stiffness when you wake up in the morning, more soreness after a long day on the job, or a little more difficulty when you bend and twist.
The small joints between your vertebrae, known as facet joints, can also change. As the cartilage that protects them wears down, it can lead to conditions like osteoarthritis. These changes to the discs and joints can also affect the alignment and stability of the spine. One example is a condition called spinal stenosis, which occurs when spaces within the spine narrow and put pressure on the spinal cord or nerve roots.
Your bones are changing too. Statistics show that around 1 in 2 women and up to 1 in 4 men over 50 will break a bone due to osteoporosis. Weakened bones in the spine can lead to compression fractures, which can sometimes occur without pain. Around two-thirds of people with these types of fractures don’t have any symptoms.
Muscle loss also tends to accelerate, continuing to affect your posture, balance, and how steady your back feels.
Related: How to maintain muscle and strength as you age
Your 70s and 80s+: Strength and stability matter
By your 70s and 80s, the structural changes that began decades earlier tend to be more advanced. Disc wear, joint changes, and bone loss are very common at this stage, but they don’t always cause pain. In one review of imaging studies, signs of disc degeneration appeared in about 93% of people in their 70s and 96% of people in their 80s who had no symptoms. For others, age-related changes may contribute to more stiffness, a smaller range of motion, or a harder time with everyday things like walking, climbing stairs, or getting up from a chair.
Muscle and balance can also play a role. Muscle mass and strength both naturally decline with age, and this tends to show up more later in life. When muscle loss becomes significant enough to affect strength and physical performance, it may be considered sarcopenia—the age-related, progressive loss of skeletal muscle mass, strength, and function.
Your muscles also play an important role in supporting your joints and helping you maintain stability as you move. Maintaining strength in your legs and hips can improve balance and help reduce the risk of falls, which can also lower the risk of fall-related fractures as you age.
Prenuvo's Body Composition Analysis measures lower-body muscle volume and differences between the left and right sides of your body. While it doesn't measure back or core muscle, these measurements can provide additional insight into lower-body muscle health and changes over time.
Shifts in your posture and spinal alignment can also affect how you move and function as you get older. In studies, a more rounded back can shift your posture forward, resulting in reduced mobility and a higher risk of falls and fractures.
This makes maintaining strength, balance, and mobility especially important during these decades. The CDC recommends that adults 65 and older get regular aerobic activity. Aim for around 150 minutes of moderate intensity or 75 minutes of vigorous-intensity activity each week. It’s also important to incorporate at least two days of muscle-strengthening activities, as well as activities that support balance.
When should you talk to a doctor about spine changes?
If you notice changes in your strength, balance, posture, or mobility, it’s important to speak with your healthcare provider about what may be contributing. They can help you come up with a plan to prioritize maintaining your mobility and independence.
What MRI can reveal about your aging spine?
A whole body MRI can help show many age-related changes, including signs of disc degeneration, herniated discs, narrowing of the spinal canal, joint changes, and vertebral compression fractures. Prenuvo’s Whole Body Scan can provide you with additional details on your spine health that your healthcare provider can consider alongside your symptoms and medical history. While it’s not a diagnostic scan, it may provide a more detailed look at what’s going on inside.
Disc degeneration or a herniated disc: A herniated disc can put pressure on a nearby nerve, which can cause back pain or pain that travels into the leg. If a whole body MRI shows a herniated disc in the same area where you’re having symptoms, that information can help guide what happens next. Most herniated discs can be treated without surgery, with medication, physical therapy, and, in some cases, steroid injections.
Treatment depends on the location and severity of the finding, whether you're experiencing symptoms, and what your healthcare provider observes during an evaluation. Many herniated discs can be managed without surgery, with options that may include physical therapy, activity modifications, medication, or other individualized treatments. A spine specialist can help you understand which approaches may be appropriate for your situation.
Spinal canal narrowing: This condition can cause numbness, tingling, cramping, or weakness in the legs and feet. These symptoms may get worse when you’re standing or walking and feel better when you lean forward. If you've been having these symptoms, seeing this on a scan may provide more context and help your provider determine next steps. Some people may have signs of spinal stenosis on a whole body MRI without experiencing any symptoms. Knowing about these changes can help you and your healthcare provider take a proactive approach to managing the condition and reducing the risk of potential complications.
A vertebral compression fracture: A fracture in one of the bones of your spine can be a sign of osteoporosis, and some vertebral fractures occur without noticeable symptoms. Once you have one vertebral fracture, it can increase your risk of another. Seeing one on a scan may help you get to the bottom of unexplained pain or spark a conversation with your provider about checking your bone density and further evaluating you for osteoporosis.
Muscle loss or asymmetry: Imaging may help reveal reduced muscle volume or differences between the muscles on either side of the body. A healthcare provider can consider these findings alongside your strength, balance and mobility to determine whether targeted exercise or physical therapy may be helpful.
While many of these changes can show up on a whole body MRI, it’s important to know that what shows up on a scan and what you feel don't always align. Findings like disc degeneration, bulging, and facet joint changes appear on imaging in almost 90% of people over 60, sometimes without any symptoms. And some people with conditions like spinal arthritis have no back pain at all. Others may feel real discomfort and only have mild findings appear on their scan. That's why spine degeneration with age is best understood alongside your symptoms, your history, and a clinician's exam—a structural change on its own doesn't mean something is wrong.
Related: How you could potentially fix what a whole body scan may find
How to support your spine through every decade
You can’t stop your spine from aging, but everyday habits can help support your bones, muscles and mobility:
- Stay active. Include regular aerobic activity, such as walking, alongside exercises that strengthen your muscles.
- Build strength. Use weights, resistance bands or body-weight exercises to work your major muscle groups.
- Make time to stretch. Gentle stretching can help maintain flexibility and support mobility.
- Practice balance. Supported balance exercises can help you stay steady as you age.
- Support your bones. Get enough calcium and vitamin D, avoid smoking and limit alcohol.
- Prioritize nutrition and hydration. Maintaining a healthy weight, choosing foods with anti-inflammatory properties and staying hydrated may help support spinal health
- Make everyday movement more comfortable. Change positions regularly, adjust your workspace to reduce prolonged strain, and use appropriate lifting techniques.
Disclaimer: If you have osteoporosis, a previous fracture or limitations that affect exercise, ask your healthcare provider or physical therapist which activities are appropriate for you.
It can also be beneficial to check in on your spinal health with whole body imaging. Everyone’s spine is different and findings may vary greatly from one person to another. Some people will undergo a whole body MRI and see significant structural changes but experience little or no pain in everyday life, while others may experience symptoms that affect their daily lives. The goal is to better understand what’s going on in your body and have information you can discuss with your healthcare provider, particularly if you’re experiencing unexplained symptoms.
If you want a closer look at what’s happening inside your body, a Prenuvo Whole Body Scan can help provide structural insights, while Body Composition Analysis measures lower-body muscle volume and differences between the left and right sides. To learn more about these services, book a call with the Prenuvo team.
*Offer available at eligible U.S. Prenuvo clinic locations only, excluding the Hercules Research Center located in Boston, MA. Offer applies to Whole Body Scan, Focused scan and the first year of Core, Comprehensive, and Executive Memberships only. Cannot be combined with any other discount codes or applicable offers. No cash value. Eligible participants include first responders, defined as active duty and retired police officers, firefighters, emergency medical technicians, and search and rescue personnel, as well as military personnel, defined as active duty, reserve, veteran, and retired members of any branch of the U.S. military, including military spouses. For full details, view our Terms and Privacy Notice.
