If your bones could talk, they would first explain that they are living things and become stronger with the right nutrients and exercise.
Until age 20 — and sometimes all the way to 30 — bone mass accumulates and grows, peaking in the third decade of life. After that, your bones would say it's up to you to keep them strong. If you don't, bone mass will decrease, year by year, for the rest of your life.
No matter your age, regular weight-bearing exercise can prevent bone loss and make your bones stronger. They include walking and exercising with hand weights.
Calcium and vitamin D are also important factors in bone strength. Adults generally should aim for at least 1,000 milligrams of calcium a day. Add 1,000 International Units of vitamin D from food or supplements. You can't absorb calcium without vitamin D.
Your spine would also have a lot to say, especially when it's hurting. It would tell you that its natural curve is a figure 8. As far as the upper back is concerned, your posture is important. If you stand round-shouldered and let your stomach sag, the upper back pays a price.
When the lower back feels tight and painful, other parts of the body might be responsible. The American Physical Therapy Association says almost all thigh muscles are attached to the pelvis, which interlocks with the spine. If thigh muscles don't keep the pelvis stabilized, the spine is prone to shifting. Lower back muscles are forced to compensate, and the overwork can cause pain.
Stretching and strengthening thigh and hip flexor muscles can help to keep the spine in shape and pain-free.
