Why Am I Shrinking As I Get Older?

Dr. Adam explains why people lose inches as they age and how to prevent further loss in height

Adam Rosenbluth, M.D.,

AARP

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Published April 28, 2025

James Yates

Why am I shrinking as I get older and what can I do about it?

Join the club. Most of us will lose at least some height as we get older. On average, men lose around an inch between the ages of 30 and 70, and women, up to two inches. By the time we reach 80, both men and women will likely shrink another inch.

When we get shorter, it’s usually because of the discs sandwiched between each of the 24 vertebrae of our spine. These discs are similar to rubbery cushions that act as supports and “shock absorbers” for the vertebrae. As we age, the discs naturally lose fluid, wear down and ultimately become thinner. The result? Our spine compresses, and we lose height. For some people, a more serious condition called disc degeneration can cause pain. If you’re not experiencing this issue, you’re fortunate.

Still, nobody likes shrinking, no matter what, so what can you do about it?

The first step is to try to preserve the elasticity and the cushioning of your discs. Anything you do to maintain your overall health will also be good for your discs and spine. By this I mean doing all the things I’ve mentioned in previous columns — maintaining a healthy weight, staying hydrated, eating a diet with plenty of veggies, some fruits, lean protein, and avoiding processed foods and saturated fats. Don’t smoke or drink too much alcohol, and regularly stretch and exercise.

Since we’re talking about the spine, I’d like to share some exercises that can strengthen your back. I love the plank, which involves balancing on your toes and forearms while you hold the rest of your body off the ground. This position really helps to strengthen core muscles, which are crucial for a healthy spine. Try two different types of planks demonstrated in this video with Denise Austin.

I also like torso rotations, which stretch the muscles and ligaments around your spine. Check out this AARP video, which offers different exercises designed to keep your spine and neck healthy.

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Walking is one of the best ways to support your spine and the rest of your skeletal system because it’s a weight-bearing exercise that puts a healthy amount of stress on your bones. This leads to increasing bone density, which will help to keep your spine straight and strong.

Good posture, which is sometimes described as keeping your back straight, tummy in and shoulders back, helps to limit shrinking by reducing spinal compression. It also aids balance. But it’s not just the way you stand; it also matters how you sit. For instance, if you spend a lot of time bending over a screen, your thoracic spine will start to curl forward. This not only affects your posture, but hunching can also restrict your lung and diaphragm movement and lead to shortness of breath, as well as loss of height.

What else? Vitamin D and calcium. They not only support bone density, muscle strength and tissue health, but they also help to prevent degenerative disc disease and osteoporosis, a disease that weakens bones and can cause additional shrinkage as well as a rounding of the upper back, called kyphosis. It’s not always easy to get enough calcium from your diet or vitamin D from sunshine, so you may need supplements. Speak with your doctor, who can measure levels of these nutrients by giving you a blood test.

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Genetics can also play a role. As I’ve said, anyone can lose height as they age, but think back to your parents. If either lost more than a couple of inches of height as they got older or suffered bone fractures, you’ll need to pay special attention to maintaining your bone and spine health.

If you lose some height as you age, but your spine stays strong and flexible, it’s not so terrible. The measure of a person isn’t really about inches. Our true stature reflects how we meet challenges and treat others.

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