The best exercise for lower back pain for seniors is the pelvic tilt, although you can also do knee-to-chest stretches, seated forward bends, and gentle bridge lifts. On the other hand, you should avoid heavy lifting, bending forward repeatedly, and twisting motions, as well as prolonged bed rest, which can weaken muscles further and cause more pain.
The National Council on Aging (NCOA) says that 45.6% of people aged 65 and older have chronic back pain. Not only can this have a profound effect on your mobility, but it can also affect your emotional well-being, resulting in a lower quality of life.
The good news is that with the right exercise for lower back pain for seniors in Brookfield, WI, you can overcome pain and discomfort. And as a result, you can regain control over your life.
Here are some mobility exercises for aging adults that'll help with mobility and comfort.
One of the best lower back exercises for pain management for seniors is the pelvic tilt. Not only does it stabilize your spine, but it also strengthens the deep core. And the biggest benefit is that the exercise doesn't put stress on the joints.
To do this exercise, first lie on your back with your knees bent and your feet flat. Gently tighten your abdominal muscles and flatten your lower back against the floor. Hold for 5-10 seconds, and repeat 10-15 times.
Below are some other gentle stretching routines that seniors can try for assisted living wellness.
Knee-to-chest stretches are simple and effective, so every older adult should do these to ease lower back tension. These stretches can improve flexibility and reduce stiffness by lengthening the muscles in the lower back and hips.
You'll do these stretches by lying on your back with your knees bent and feet flat. Slowly bring one knee toward your chest while keeping the other foot on the floor. Hold the stretch for 15-30 seconds, then switch legs.
If you're comfortable with it, you can bring both knees to the chest instead.
If you don't want to get on the floor for lower back exercises, then choose seated forward bends. You'll benefit from loosened hamstrings, hips, and spinal muscles.
As the name implies, you'll perform seated forward bends in a sturdy chair with your feet flat on the ground. Slowly bend forward at the hips while keeping your back as straight as possible.
Reach toward the floor or your shins, and stop when you reach a comfortable stretch. Hold for 15-20 seconds, then return to an upright position again.
Make sure you breathe deeply while stretching. Also, avoid bouncing or rounding your back, as these actions can increase strain instead of relieving it.
Bridge lifts are very effective since they target the core, glutes, and lower back, and these are all essential for stability, as well as reduced pain.
You'll start gentle bridge lifts by lying on your back with your knees bent and feet hip-width apart. Slowly lift your hips toward the ceiling, but keep your shoulders relaxed and on the floor. Hold your hips up for a few seconds, then slowly lower them back down to the floor.
For the best results, do 10-15 repetitions a few times a week. This can help combat the effects of weak glutes and tight hip flexors.
If you have lower back pain, then avoid actions that worsen inflammation or strain. This includes:
Also, bed rest may sound relieving, but in reality, long periods of it can be harmful. If you stay still too long, then this weakens your muscles and actually slows recovery. So movement in memory care and other senior settings is vital.
Lastly, make sure to prioritize proper posture and wear supportive footwear.
Lower back pain in a 70-year-old is best treated through a multipronged approach. It should involve:
It's best to start with low-impact activities, such as walking, stretching, and light core exercises. They can also use over-the-counter pain relievers, but always check with a doctor before doing so. Physical therapy is recommended as well, since it can address pain while strengthening core and back muscles safely.
The most common cause of lower back pain in the elderly is age-related degenerative changes in the spine. The discs naturally lose hydration and flexibility with age, and this reduces shock absorption. As a result, older adults experience pain or stiffness.
Other culprits include osteoarthritis, spinal stenosis, prior injuries, and sedentary lifestyles.
Yes, walking is very good for lower back pain! Not only does it help improve circulation, but it also moves the spine gently, which reduces stiffness. In addition, walking can support the lower back.
Lying down is usually better for short-term relief, especially if the pain is severe. However, lying down too much can make the symptoms worse over time, as inactivity can lead to stiffness and weaker muscles.
The best approach is to alternate positions.
Many people mistakenly think that aches and pains are a natural part of aging. The reality is that if you're proactive about your health and mobility, you don't have to live with pain and discomfort.
With exercise for lower back pain for seniors, you can address the source of your pain and strengthen your body too. This can lead to better mobility and independence, and you'll have happier golden years!
Get in touch with us today if you're interested in senior living in Brookfield, WI. Discovery Commons Brookfield has a 24/7 emergency call system to ensure that our residents are looked after properly.