Brought to You by Neurosurgery & Spine Consultants – San Antonio’s Trusted Experts in Neck & Spine Health
Why Neck Health Matters More with Age
As we age, our bodies will go through a multitude of changes, and your neck is no exception to these changes. The neck is often overlooked until it becomes painful, injured, or malfunctioning. The role the cervical spine plays in your day-to-day function is crucial. Whether it’s turning your head, maintaining posture, or steadily balancing upright, your neck is so important.
As time progresses, stress, poor posture, and the daily wear and tear of life will eventually begin to cause our necks to become weaker and worn out if not properly maintained. The results of a weaker and worn out neck could be everything from increased levels of stiffness, instability, or even full-blown injuries; all potentially leading to conditions such as cervical disc degeneration, spinal stenosis, pinched nerves, or even chronic headaches or migraines.
At Neurosurgery & Spine Consultants of San Antonio, Texas, we believe proactive care is the best form of treatment. Whether you’re 40, 50, 60, or older, it’s never too early, or too late, to begin taking better care of your neck.
Understanding Your Cervical Spine
Before we begin going over the specific strategies and tips to maintain your neck health as you age, it’s quite helpful to understand the true structure of the neck and how the aging process may affect it
The Cervical Spine in Brief:
- Composed of 7 vertebrae (C1–C7)
- Supports the weight of the head (~5–6 kg)
- Enables movement: nodding, turning, tilting
- Protects the spinal cord and nerve roots
As you age:
- Discs lose hydration, becoming thinner and less flexible
- Joints and ligaments stiffen
- Bone spurs (osteophytes) can develop
- Nerve compression becomes more likely
At Neurosurgery & Spine Consultants, we frequently observe these age-related changes in our patients. We prefer to proactively address these issues in our patients to better prevent or manage them before surgery is necessary.
Top Lifestyle Tips for Maintaining Neck Health as You Age
Let’s explore proven, practical methods to protect your neck and maintain long-term spine health.
Practice Good Posture Daily
Poor posture, especially “tech neck” as it’s often referred to in modern times with increased screen time, is a leading contributor to chronic neck pain.
Do:
- Position screens at eye level
- Sit with shoulders relaxed, ears aligned with shoulders
- Use lumbar support and avoid slouching
Don’t:
- Crane your neck forward
- Spend hours looking down at your phone
- Sleep with too many pillows under your neck
Our team of neck and spine specialists will help you with a physical therapy focused treatment plan which starts with a postural assessment and ideally ends with you feeling and performing a whole lot better.
Stay Active with Neck-Safe Exercises
Movement does actually help your whole body maintain its strength, stamina, and flexibility. With this being said, not all exercises are created equal, and overexerting yourself may do more harm than good.
Recommended activities:
- Walking or swimming
- Gentle neck stretches
- Low-impact resistance training
- Yoga or tai chi (with guidance)
Avoid:
- Heavy overhead lifting
- Jerky neck rotations
- Contact sports after 50 (unless cleared)
At Neurosurgery & Spine Consultants, we always guide our patients on safe, age-appropriate activities to incorporate into their daily lifestyle to best preserve strength and reduce pain as they age.
Sleep Smarter
The way you sleep will directly affect your neck, so you’ll want to adhere to these best practices to ensure your neck is in the best shape possible:
Best Practices:
- Sleep on your back or side (not your stomach)
- Use a supportive pillow (memory foam or cervical pillow)
- Keep neck aligned with the rest of your spine
Poor sleep posture may lead to stiffness, headaches, and even pinched nerves.
Our team offers personalized support for incorporating the best ergonomically focused sleep positions to ensure your neck, back, and spine are as aligned as they can possibly be.
Stretch Your Neck & Shoulders Regularly
Tension will often build up in your trapezius, levator scapulae, and suboccipital muscles as you age. Incorporating simple daily stretches will likely make a large difference in how you feel and how well you function.
Incorporate into your daily routine:
- Chin tucks
- Upper trapezius stretch
- Neck rotation holds (left/right)
- Shoulder blade pinches
Add these exercises to:
- Increase flexibility
- Reduce stiffness
- Promote blood flow
- Prevent compression
Important: Always consult with your provider or physical therapist prior to engaging in these stretches and know your limits while staying within your comfort zone.
Mind Your Desk, Car & Screen Setup
Office work, your car seat setup, and other ergonomically important factors may end up affecting your neck over time through chronic strain if not addressed proactively.
Quick Ergonomic Wins:
- Use a monitor riser for laptops or dual screens
- Sit with feet flat, back supported
- Adjust your car headrest so it touches mid-back of your head
- Use speakerphone or wireless headphones — don’t cradle the phone
Here at our San Antonio clinic, we help our patients determine the underlying root cause of what’s aggravating their neck and offer guidance on how to redesign their workspace to offer the most ergonomic and health-focused set up possible.
Maintain a Healthy Weight
Obesity, or even being overweight, can often add extra levels of stress to your body; including your neck.
Why weight matters:
- Excess fat tissue may increase inflammation
- Added body mass may alter posture and balance
- Possible acceleration of disc degeneration
If weight is a factor, we offer integrated nutritional guidance and holistic wellness programs so you can rest assured we’re addressing the issue as a team, while also considering all factors which may be influencing your neck, back, and spine.
Quit Smoking
Smoking will accelerate degenerative disc diseases, reduce blood flow, and impair the processes associated with spinal healing.
Facts:
- Smokers will often have thinner, drier discs
- Healing from spine surgery is slower in smokers
- Nicotine increases inflammation
Quitting smoking is one of the best things you can do for your overall health and well-being, and it’s also one of the best things you can do for the health of your neck, back, and spine.
Common Age-Related Neck Conditions
Even with the best of healthy habits, your neck may still develop issues as you age. The best strategy to employ is addressing the issue proactively, so it does not continue to worsen as the years go on by.
Cervical Disc Degeneration
As discs dry and lose cushioning, you may experience:
- Stiffness
- Morning pain
- Loss of motion
- Intermittent nerve pain
Cervical Radiculopathy
Compression of nerve roots may cause:
- Radiating arm pain
- Numbness or tingling in fingers
- Muscle weakness in the upper body
Spinal Stenosis
Narrowing of the spinal canal may lead to:
- Neck pain with activity
- Balance issues
- Arm/hand dysfunction
Cervical Myelopathy
This is a much more serious condition which involves spinal cord compression and could possibly require surgical intervention.
Symptoms include:
- Hand clumsiness
- Gait instability
- Leg weakness
- Loss of fine motor control
If you’re experiencing any of these symptoms, Neurosurgery & Spine Consultants of San Antonio is happy to offer our advanced technology and comprehensive care to have you living a pain-free, healthy life once again.
When to See a Specialist
While most cases of neck stiffness or discomfort will often resolve on its own, there are important signs which will most likely require medical attention:
- Persistent pain lasting more than 2–4 weeks
- Pain radiating to shoulders or arms
- Weakness, numbness, or loss of grip
- Neck pain with coordination or balance issues
- Difficulty sleeping or working due to pain
At Neurosurgery & Spine Consultants, we offer same-week appointments for evaluation, and we always begin with the most conservative treatment options first.
Non-Surgical and Surgical Options for Neck Conditions
If incorporating new lifestyle changes is not enough, we offer a wide range of in-house, neck care solutions at our San Antonio medical center.
Non-Surgical Treatments
- Physical therapy and guided rehab
- Cervical traction and posture correction
- Epidural steroid injections
- Medication management
- Pain modulation therapy
Minimally Invasive Surgical Options
- Cervical Microdiscectomy: For disc herniations
- Anterior Cervical Discectomy and Fusion (ACDF): Stabilizes damaged segments
- Cervical Disc Replacement: Preserves mobility
- Posterior Cervical Laminectomy: For severe stenosis
Our team of board-certified neurosurgeons is among Texas’ leading cervical spine specialists. Surgery is only recommended when all other options have been fully exhausted.
Why Choose Neurosurgery & Spine Consultants of San Antonio?
We’re not just spine surgeons, we’re your team of total spine wellness experts, offering a full range of medical innovation, compassionate care, and holistic solutions.
Our Promise:
- Personalized care plans for every age & spine condition
- On-site imaging, diagnostics, & treatment
- Minimally invasive surgery when needed
- Top-rated San Antonio neurosurgeons & spine specialists
- Education-focused approach to spine health
Whether you’re 40 years old and just starting to feel the signs of neck stiffness, or you’re 70 years old and trying your best to manage degenerative changes; we’re here to help you stay mobile, active, and pain-free for many years to come.
Age Gracefully with a Healthy Neck
Neck health is the foundation to independence, activity, and overall quality of life as you age. Through making small, consistent steps with a proactive approach, and seeking out expert guidance when necessary, you can better preserve your mobility and enjoy life without the heavy burden of chronic neck pain. At Neurosurgery & Spine Consultants of San Antonio, we’re here for you every step of the journey.
Schedule a Neck Health Assessment Today
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.