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Read MorePosted by Dr. Scott Wilson | 15-Jun-2022
Chronic back pain, whether in the upper or lower back, is one of the most common conditions affecting seniors. This is often because a loss of strength, energy, and vigor is an inevitable part of the aging process and this decreased strength and energy results in difficulty with many everyday activities. When things like shoveling snow, carrying groceries, climbing stairs or even walking distances become difficult, a reduction in overall activity follows inevitably. Of course, reductions in strength are also often accompanied by a disruption in balance and proper movement patterns, which can lead to strains and imbalances. When taken together, it’s easy to see how this process can lead to a downward spiral as decreased strength leads to decreased activity which leads to further decreased strength. Ultimately, imbalances, strains and chronic back pain can result.
However, while aging is inevitable, the process doesn’t necessarily have to result in immediately debilitating or chronic back pain. By making a conscious effort to maintain strength in the back and core muscles, debilitating and chronic back pain can be avoided or minimized. Here are a few of the best back strengthening exercises for seniors that you should consider to help keep back pain at bay and maintain a high quality of life.
Introducing any major change into our daily lives can be very challenging, especially for seniors. But, as indicated above, adding back strengthening exercises can have immense benefits including increasing quality of life, reducing risk of injury, and providing significant back pain relief. So, while challenging, it’s certainly worth the effort.
Most seniors experience extreme difficulty while sitting down or standing up. Even getting out of bed can be severely challenging and can result in tremendous pain. For those struggling with these challenges, sit-backs are an effective way to strengthen the back and abdomen. Because they’re not not a high-intensity exercise, they’re great for seniors. Here’s how to perform Sit-Back exercise:
The gluteus maximus is the largest muscle on your body and is the prime muscle used for jumping, climbing, and lifting heavy things off the floor. As we age, the size and strength of our glutes determine how well we’re able to walk, and how easily you can climb stairs or navigate obstacles. Activating your glutes with regular strengthening exercises can do wonders for supporting your back and improving structural health. Here’s how to perform the Glute Bridge exercise:
The bird dog is one of the most commonly recommended back strengthening exercises for older adults. It strengthens the glutes, hips, abdominals, and deep core muscles that support the spine. It also encourages core strength, lumbar stability, and overall balance, which are essential for seniors. The movements are gentle enough so that even those with severe back pain can do them. Here’s how to perform the Bird Dog exercise:
The hip hinge exercise is a great way to strengthen the posterior muscles which help to improve posture and can also reduce low back pain while bending. It can also improve the structural balance and provide better flexibility and strength to the hips. Here’s how to perform the Hip Hinge exercise:
Answer: Simply put, the best time to exercise for seniors is when they feel their best. Certain conditions, like joint stiffness and lower body pain, are not uncommon for seniors and can affect exercise. This is especially true for those suffering from arthritis, degenerative joint disease, fibromyalgia, or gout. Since the joints are generally still when you sleep, it’s not surprising to feel increased stiffness and achiness upon waking. Therefore, it may be best to avoid lower body exercises immediately upon waking or after a long nap.
Answer: Exercises that involve heavy weights, lifting or stretches involving hyperextension of the back should be avoided. The best exercises for seniors for strengthening their back are those that include gentle exercises that activate the core and keep the small muscles of the back fully engaged.
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 it’s not necessary to “exercise” every day, being active every day is essential.
It’s never too late to make changes. While an increasingly sedentary lifestyle is not uncommon as we age, spending excessive amounts of time sitting, reclining, or lying down can lead to an accelerated rate of strength and energy loss. This can lead to debilitating and chronic back pain. However, by adding back strengthening exercises and back pain treatment to your life, you can help to keep back pain at bay and help to maintain a high quality of life while aging.
If you know someone struggling with back pain and are unsure about how to get started with back strengthening exercises, contact us today and let us show you why, at Physiomed, Healthier Starts Here.
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