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Do You Actually Shrink as You Get Older?

November 11, 2025

Convinced you used to be taller?

Maybe it was at your annual physical, or when you measured yourself next to the kids’ growth chart. But the number looks a little lower than it used to — and it’s not your imagination.

“It’s normal to shrink as you get older,” says Vijay Yanamadala, MD, a neurosurgeon and spine expert with the Ayer Neuroscience Institute at Hartford HealthCare. “But if it’s happening quickly, it can be a sign of spine problems.”

So why exactly do we shrink — and is it ever something to worry about?

Your spine is changing

Think of your spine as a tall stack of building blocks, each separated by a little cushion. Those cushions — your spinal discs — are soft, springy, and full of fluid when you’re young.

But over time, those discs start to dry out. And little by little, the whole stack starts to compress.

“It’s completely normal for the discs to lose water and become less spongy as we age,” says Dr. Yanamadala. “That natural wear and tear alone can add up to an inch or two of height loss by your 70s or 80s.”

It doesn’t happen all at once. Instead, it’s a slow, subtle shift — the kind you only notice when you catch yourself standing a little closer to eye level with someone who used to be shorter than you.

> Related: 5 Best Stretches for Back Pain

Bone health plays a role

Typically, shrinking doesn’t happen all at once. Instead, it’s a slow, subtle shift.

But sudden loss — an inch or more in a year — is different.

“Compression fractures from osteoporosis are one of the leading causes of significant height loss,” Dr. Yanamadala notes. “When the bones in your spine weaken or collapse, even a little, you can lose some height.”

So when should you worry?

Here’s the quick cheat sheet:

• Normal: Losing about an inch or two over several decades.
• Not normal: Losing more than two inches total, or more than one inch in a year.

“If you’re seeing a rapid drop in height, it’s time to talk to your doctor,” says Dr. Yanamadala. “That can point to osteoporosis, spinal fractures or other conditions that benefit from early treatment.”

Check your posture

Shrinking isn’t always structural – some of it is simply from the way you carry yourself.

“Years of slouching at your desk or hunching over a phone can make you look shorter than you are,” says Dr. Yanamadala.

Add in flat feet, muscle loss with age, or weak back and core muscles, and the effect can be even more noticeable.

“Posture isn’t about how you look,” says Dr. Yanamadala. “It’s about protecting your spine.”

> Related: 6 Bad Posture Habits That Are Hurting Your Spine

It’s time to stand a little taller

You can’t stop every inch of height loss — but you can slow it down.

Here’s how to do it:

1. Do weight-bearing exercise. Walking, light weights or even dancing helps strengthen bones.
2. Fuel your bones. Calcium and vitamin D support bone density.
3. Strengthen your core. Pilates, yoga and simple planks keep key muscles strong.
4. Get a bone density test. This one’s especially important if you’re over 65 or have other risk factors.