Back Pain Exercises For Seniors

Best Lower Back Pain Exercises For Seniors And The Elderly

Low Back Strengthening

Abdominal strengthening with an appropriate lower back pain exercise is important for the overall health of your back. These include crunches and leg lifts.

Make sure to perform these with the knees bent. Exercises for the shoulders, hamstrings and buttock are also important in maintaining good core strength.

These would include arm lifts, bridging, hip extension, and pelvic tilts. Posture and stretching exercises are important for safety and range of motion during lower back pain exercise.

Spinal extension exercises are a good choice in strengthening the low back and have been shown effective in reducing symptoms. Include a low-impact workout for your lower back pain exercise to loose weight which can help reduce your lower back pain.

This generally involves proper diet along with regular aerobic exercise 3 to 5 times per week for at least an hour.

Core Exercises

How Lower Back Stretches Benefit Your Health

Lower back stretches can help seniors ease joint and muscle stiffness, heal from muscle and ligament injuries, increase flexibility and enjoy better health as they age. Stretching every dayor at least several times a weekcan also help prevent injuries caused by exercise or exertion on weak or tight muscles that dont extend as they should.

Whats more, lower back stretches help muscles that support and maintain healthy motion. By stretching, you increase muscle length and flexibility to allow range of motion in the joints. Regular stretching decreases seniors risk for muscle damage, back strains and joint pain.

The Worst Core Exercises

In the old days, sit-ups and crunches were the go-to moves to keep your core muscles in good shape. But those exercises are not as effective as we once believed. They strengthen only a few muscles, and they pose risks for older adults.

“They’re dangerous because you’re pulling on your neck,” Boehm says. “And they don’t train your core. They train the hip flexor muscles. If those muscles get too strong, they pull on the lower back and contribute to back pain.”

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The 7 Best Exercises To Alleviate Lower Back Pain

If youve ever suffered from lower back pain, you know that it can be, well, a pain! The U.S. Department of Health and Human Services conducted a National Health Interview survey of 31,997 adults in 2019. Their reports showed that 39% of respondents suffered from low back pain, and the populations with the greatest risk were adults over 65, women, non-Hispanic white adults, and those with income below 100% of the federal poverty level.

Even though back pain is a common issue, the good news is theres something that you can do about it.

This article will discuss some of the causes of low back pain and show you some lower back stretches and exercises to keep you healthy, strong, and hopefully, pain-free!

A pain-free lower back is a ticket to success for you or a potential clients you have. If you want to equip yourself with knowledge to correct movement-based pain, sign up for the NASM Corrective Exercise Specialization.

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Try: Some Pilates Moves

Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves. For further reading, here are more back exercises for women.

Show Sources

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Exercise #: Internal And External Shoulder Rotation

Do 3 sets of 12 to 15 reps per side

Lower Back Exercises For Seniors

As you get older, your body’s back and abdominal muscles can become weaker. This can trigger or worsen lower back pain.

Fortunately, this can be corrected by stretching and strengthening these regions. Both Harvard Health Publishing and a January 2016 publication in JAMA Internal Medicine say that exercise can help manage and prevent future bouts of lower back pain. Good exercise routines typically focus on your back, buttocks and abdominal muscles.

Tip

Everyone’s lower back pain is different. This means that the recommended back extensor exercises for elderly adults with arthritis may not be appropriate for seniors who have back pain caused by a spinal problem. Consult your doctor or physical therapist before starting a new exercise routine.

The Cleveland Clinic recommends a variety of different lower back exercises for seniors, including the plank, side plank and scissors.

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Strengthening Your Core Will Rev Up Your Balance And Stability

After a long winter with lots of isolating and maybe too little physical activity, it might be time to give your core muscles more attention.

These muscles, located throughout much of your trunk, are the key to supporting your lower back and helping you stand, get out of a chair, bend, lift, and maintain your balance. So regular maintenance and tune-ups of the core muscles are important.

“Your core muscles provide stability for the moving parts above and below them the mid-back, or thoracic, spine that helps you twist and turn, and the hips that move you up, down, back, or forward,” explains Marty Boehm, a physical therapist with Harvard-affiliated Brigham and Women’s Hospital.

How To Do The Upper

The key to all of these exercises is performing them slowly and under control. Choose a pair of dumbbells that allows you to perform all reps with proper form.

You may need to select two pairs: one light and one heavier. You should feel the exercises working, but they shouldnt be a struggle. If you ever feel your form breaking down, consider using lighter weights for that exercise, or only perform two sets instead of three.

Do all sets of each exercise before moving to the next, resting for 30 to 60 seconds between each. For best results, perform the full workout two to three times per week. You can also sprinkle the exercises throughout your day to break up time spent sitting or performing other forward-oriented activities.

Ready to get started? Heres how to perform each movement. As always, safety is key. The exercises here may be different or more advanced than those youll experience in a SilverSneakers class. If you have a chronic condition , balance issues, or injuries, talk to your doctor about how you can exercise safely.

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Best Commercial Recumbent Exercise Bike: Nordictrack Vr25 Recumbent Bike

The NordicTrack VR25 is one of our favorite recumbent bikes! This comfortable bike is ideal for anyone looking for low-impact training on a bike that is reclined and easy to use. With a padded seat and vented backrest, you can work hard and still stay cool. The step-thru design works great for those with mobility or joint issues.

The VR215 is a stable bike that sits squarely on the floor. Steel support beams with plastic overlay in key areas keep moving parts protected. This bike does not rock when placed on a level floor. Although it is slightly larger than a studio bike, the footprint is long and narrow so you should be able to tuck it in the corner of a room or under a window. The vented backrest allows for airflow so even as body temp increases during riding, you dont end up leaning against a sweaty backrest. The backrest and seat are also smooth and germ-resistant, so they clean up easily and wont harbor bacteria.

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Its Backed By Science And Doctors

Chronic pain is a problem that has baffled experts for a long time. Multiple studies, including Hann et al, 2014 Veehoof et al., 2016 Hughes et al., 2017, determine that healthcare systems are not set up to address the problem. BeWell was created by experts in the field of physical therapy, pain science, and psychology to address the issue.

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Lower Back Pain: How Exercise Helps

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

What Exercises Should Seniors Avoid For Their Back Health

Training that involves heavy weights is generally contraindicated for seniors as well as stretching exercises that involve hyperextension of the back . To make the back stronger, seniors must perform gentle exercises regularly that activate the core and keep the small muscles in the back fully engaged. Stretching exercises that involve bouncing should also be avoided.

Below are exercises that individuals over the age of 65 years should generally avoid:

Weight training

Long-distance running

Abdominal crunches and sit ups

Upright rowing

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How Often Should Seniors Do Back Exercises

The key to strengthening the back for seniors is consistency. As with any other workout program or good habit, a little bit every single day is the best way to reap the benefits. Instead of trying to do too much all at once, do less, but more often.

For example, you can try to practice 5 of these exercises at least 3 to 5 days per week. That way, you build up stamina and familiarity both in your body and mind. Overall, including your routine as part of your lifestyle will have the most rewarding, long-lasting effect on your overall health.

Talk to your doctor beforehand if you need help creating an exercise plan that focuses on your back or any other area of the body. A professional can advise you on best practices and how to prevent injury.

They also can guide you based on your specific physical condition and current health status. The suggestions mentioned above are simply options for any older adults who want to take charge of their fitness.

Side Plank With Hip Abduction

This core stability exercise primarily targets your obliques, as well as your shoulders, glutes, and hip abductors, says Malek.

A. Lie on right side of body and right elbow resting on the floor in line with right shoulder. Extend left leg out to left side and bend right knee to a 90-degree angle. Place left hand on left hip.

B. Engage core, ground through right elbow and feet, and lift hips off the floor. Keeping right knee planted on the floor and left foot flext, lift left leg in the air so itâs in line with left hip. Gaze forward and maintain a straight line from head to left heel.

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Are You Interested In A Folding Bike

I just remembered that I product-tested a cheap folding recumbent bike in a sporting goods store before COVID, and thought Id pass along some info on it in case youre interested.

Its called the Exerpeutic 400XL, and it looks like this:

I shared my evaluation of my test drive on this bike in my article Best Folding Exercise Bikesclick on that to read about it.

Benefits Of Exercise Bikes For Seniors

Need a little extra convincing that an exercise bike is the best cardio choice for you? Certified personal trainer and GGR writer/editor Amanda Capritto is here to tell you the benefits seniors could reap with frequent bike use.

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Stationary bikes can help anyone reach their fitness goals, but theyre a particularly great investment for seniors, Amanda explains. Older adults often need to minimize joint impact due to arthritis or other medical conditions, and exercise bikes allow for physical activity of all intensities without the skeletal impact.

Recumbent exercise bikes can even further reduce joint discomfort thanks to the reclined position that alleviates pressure from the hips, knees, and lower back. Also, higher-end exercise bikes with interactive programming can be great for seniors who are just starting or reigniting an exercise habit. Instructor-led workouts are engaging and can help keep you safe, Amanda says.

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Lifting Weights May Help

Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

Which Is Better An Upright Or Recumbent Exercise Bike

The answer to this question is ultimately going to come down to personal preference. Both upright and recumbent bikes offer a great workout, and which one you choose is going to depend on what youre looking for in a bike.

If youre looking for a more traditional biking experience, an upright bike is probably your best bet. However, if youre looking for something thats a bit more comfortable and easier on your joints, a recumbent bike may be the way to go. Because youre seated in a reclined position on a recumbent bike, theres much less stress on your joints and back, making it a more comfortable option for many people. So, if you have any sort of pain or discomfort that makes riding an upright bike difficult, a recumbent bike may be the ideal solution for you.

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Q: Do Seniors Have To Exercise Every Day

Answer: Any type of daily physical activity is better than none at all, especially for seniors. As they say, motion is lotion. Seniors should perform some form of physical exercise for at least 150 minutes a week. This could include any of the exercises mentioned above or any other moderate intensity physical activity such as brisk walking or even gardening. Activities that improve balance are also important as this is something that deteriorates quickly with aging. So, while its not necessary to exercise every day, being active every day is essential.

Exercises That Can Relieve Lower Back Pain In Just 10 Minutes

• Your Lower Back Pain Is Unique To You!

Lower back pain is a common pest that promises to suck the joy right out of just about anything.

But dont worry, you are not alone! Lower back pain is the most common musculoskeletal complaint worldwide, and it is estimated that up to 85% of all adults will experience low back pain at some stage during their lifetime.

Majority of lower back pain will be non-specific, meaning that there is pain in the absence of a specific underlying condition that can be reliably identified.

There are only a tiny percentage of adults with lower back pain due to a serious underlying condition.

There is strong evidence to suggest that bed rest is not helpful, and can actually worsen your outcomes long-term!

The key to a fast recovery and prevention of relapse is remaining as active as possible and to progressively increase your activity levels.

The good news is that the prognosis for acute lower back pain is excellent. Up to 90% of cases will improve within days to weeks with the right self care.

Below are 5 simple exercises you can try right now for lower back pain relief.

Your symptoms should not intensify as a result of doing the exercise. You should feel a slight stretch/ uncomfortable feeling. However, do not move into pain!

Without forcing the movement, perform each exercise slowly 2-3 times a day for best results. Be sure to breathe throughout the exercises!

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Making Your Exercise Routine Work For You

There are many simple exercises that seniors can use to strengthen the back. You might have to try a few different ones to see what works best for you in the shape youre in.

Even though it might seem discouraging to start exercising when aging, there are great benefits that come with healthy movement. The stronger your back, the longer youll have the physical support you need to enjoy life.

What Causes Lower Back Pain

Lower back pain in seniors can be caused by injury to the muscles, vertebral discs, spinal ligaments or facet joints, the parts of the spine that help your body bend and twist when you move in different directions. Another common cause of lower back pain in older adults is lumbar spinal stenosis.

Stenosis occurs when the vertebral or facet joints become worn and the bones move closer together, says Sara Mikulsky, Doctor of Physical Therapy, certified personal trainer and owner of Sara Mikulsky Wellness Physical Therapy in New York. This causes compression on the spinal segments, ligaments and nerves. Lower back pain can also be caused by an injury or limited mobility of the hips.

Lower back pain can also result from a degenerated disc, a condition commonly aggravated by a combination of weak core and hip muscles and poor body mechanics, such as bending over to pick up an object instead of bending at the knees.

Additional causes of lower back pain in seniors include strain, injury, spinal degeneration, limited mobility of the hips, lack of physical activity and comorbidity with other health conditions, says Mikulsky.

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