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Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you.
Learn 6 effective core exercises for back pain specifically designed for seniors to alleviate discomfort and improve strength and stability. Your risk of debilitating back pain rises with age. Here’s how to protect your spine—and your quality of life.
12 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.
Read on to learn how to keep your back healthy, improve your everyday function, and reduce pain with targeted strengthening and stretching exercises for lower back pain for seniors recommended by our Hinge Health physical therapists.
Certain exercises can help relieve lower back pain and improve mobility. Learn the causes of lower back pain and stretches to strengthen the area.
1. Standing Lumbar Extension. This exercise focuses on relieving back pain caused by disc lesions. Stand upright, place your palms on the small of your back, and lean backward. It’s helpful to exhale as you lean back, reducing abdominal pressure and enhancing the stretch. Aim for ten reps of this exercise, holding for about ten seconds each.
The best stretches and exercises for lower back pain include walking, child’s pose, trunk rotations and more. Too much bedrest can make your pain worse.
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.
Low Back Pain Exercises. Double knees to chest: Pull both knees up to your chest until a comfortable stretch is felt in the lower back and buttocks. Hold _____ seconds. Repeat _____ times. Do _____ sessions per day. Hamstring stretch: Support the back of your thigh behind the knee.
Strengthening and stretching exercises for the lower back can help stabilize the lower spine and support the upper body. Examples include the plank and knee-to-chest stretches.