One of the most common reasons that result in frequent physician visits and consultations is back problems in seniors. It may be attributed to physiological stress, obesity, bad postures and bone or joint-related ailments like arthritis or serious threats like clot formation or occurrence of kidney stones. However, studies reveal that more often than not, back pain is caused by mechanical issues implying that the root cause is not necessarily fractures, infections or anything severe.
Since aging causes spinal weakening, elders must take precautions to retain their mobility, dexterity, independence and overall well-being. This may be achieved by following some simple and easy exercise ideas for seniors to retain spinal strength and maintain postural flexibility. It is important to check with the doctor or physical therapist before beginning this regime to avoid any injury and symptom aggravation especially if you already have a backache.
Such exercises and fitness activities are given sufficient predominance in care options like Senior Living Homes by incorporating them as part of the daily routines. Physio Care for Elderly may also be availed through Geriatric Services for assisting seniors staying at their own homes through personalised exercise programs.
Senior Back Pain Exercises
• Knee to Chest Hug – This exercise is a good choice for stretching and strengthening the lower back and maintaining agility. Lie down on the floor with the knees bent over a yoga or exercise mat for cushioning. Next, the knees must be brought close to the chest by wrapping the arms around the calf muscles to bring the thighs closer to the upper body. While doing this, it is vital to keep the head rested firmly on the ground to prevent straining of the neck. If you experience discomfort in bringing your knees completely to the chest, you may just pull it close as far as possible.
• Superman Pose – By doing this exercise, you not only strengthen the back but also your upper body and glutes (posterior muscles).You can start by lying down flat on your abdomen with the face down and the arms stretched straight in front. Subsequently, the arms and legs must be raised as much as possible slowly and simultaneously. After lifting, lower them to regain the previous posture. This sequence may be repeated for about ten times daily for best results.
• Bridges – The purpose of this exercise is to safeguard the lower back and the glutes. Here again, you need to lie down flat on a mat with your back touching the floor and the knees kept in a bent position. While keeping the palms firmly on the floor, the hips must be raised slowly so that the lower back and butt are lifted as high as possible and lowered down again. While doing this, the feet, the head and the neck must be kept flat on the floor to avoid straining. This exercise may be repeated ten times.
• Lumbar Twist – One great way to relax after doing a workout and improve back flexibility is by doing lumbar twists. Lie down flat on the mat or carpet. Bend the right knee and place the left hand on it. After this, pull the thigh towards the left side by making a gentle twist. Then stretch the right arm straight and turn the head to face it completely. Hold on this position for half a minute. Return to the original posture and repeat the exercise on the opposite side.
• Stretching – This is an integral part of yoga practice. Start on all your fours by placing the hands below the shoulders and knees under the hips. Inhale deeply for three breaths by lifting the chin and tilting the head. Next, exhale for three times by arching the back upwards and bringing the chin close to the heart. Return to the starting position and repeat the sequence five times.
So practice these simple exercises to restore spinal strength and evade back problems!
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