12 Easy Lower Back Exercises For Seniors To Be Better
First and foremost, 36 to 70 percent of older adults are estimated to suffer from back pain. In fact, lower back pain is the most common health problem among these older adults. Moreover, a recent study in England of 4,400 people over 70 reported that those with spinal pain were 13 percent more likely to die each year. Meanwhile, lower back exercises for seniors helps reduce intensity and/or occurrence of low back pain. Also, there are other methods to get relief from back pain that seniors may want to look into. For example, seniors may want to try chi-machines to get relief from back pain. Or, they may want to try vibration platform machines which research says may help lower back pain. Finally, there are back massagers or back stretchers that can help if the pain is in specific areas.
Why do you get Lower Back Pain ?
The primary causes of lower back pain include the following:
- 1Lumbar strain
- 2Irritation of nerves
- 3Lumbar radiculopathy
- 4Bony encroachment
- 5Condition of bones and joints
Lumbar Strain
First and foremost, a lumbar strain is caused by microscopic tears in the ligaments, tendons, and muscles of the lower back from stretching. Moreover, this common cause occurs most often in people in their 40s from overuse or improper use of the lower back.
Irritation of Nerves
Also, nerves of the lumbar spine can be irritated by mechanical pressure from bones, other tissues, diseases, or inflammation of the nerves by a viral infection like shingles.
Lumbar Radiculopathy
Next, lumbar radiculopathy is usually caused by a compression of the spinal nerve root. Consequently, there is pain in the leg rather than in the lumbar spine. Moreover, the compression or irritation can be due to one of many conditions, including lumbar disc herniation, spinal stenosis, osteophyte formation, spondylolithesis, forminal stenosis, or other degenerative disorders.
Bony Encroachment
Most noteworthy, bony encroachment cause narrowing of the portal through which the spinal nerve passes from the spinal column, out of the spinal canal to the body. And the most common reason for this encroachment is arthritis. Also, other reasons include spondylolisthesis, and spinal stenosis. Meanwhile, spondylolisthesis is a condition where one vertebra slips relative to another. And, spinal stenosis is a condition where bony spurs or other soft tissues in the spinal canal compress nerve roots or the spinal cord.
Condition of Bones and Joints
Finally, condition of bones and joints may be existing from birth (congenital), from wear and tear, from injury, and inflammation of the joints from arthritis.
Are there Lower Back Exercises for Seniors to Reduce Lumbar Pain ?
In fact, if you are looking for lower back exercises for seniors to get relief from lower back pain, the following are easy to do and many are even recommended by physical therapists.
- 1Partial crunches
- 2Knee to chest
- 3Hamstring stretches
- 4Wall sits
- 5Press up back extensions
- 6Bird dog
- 7Child’s Pose
- 8Pelvic tilts
- 9Glute bridges
- 10Lifting weights
- 11Aerobic exercises
- 12Pilates
Partial Crunches
This workout builds strength in the lower back and stomach muscles. Follow these steps:
- 1Lie on your back with feet flat on the floor and knees bent
- 2Cross your arms across the chest
- 3Next raise your shoulders from the floor while keeping your stomach muscles tight
- 4Hold for one second and then lower yourself back to the floor
- 5Do ten repetitions
Knee to Chest
- 1Lie on your back with feet flat on the floor and knees bent
- 2Next, pull up your right knee up to the chest while keeping the left foot flat on the floor
- 3Hold for 10 seconds
- 4Next, lower your right knee
- 5Repeat with the other leg
- 6Do five repetitions with each leg
Hamstring Stretches
This exercise increases strength and flexibility in the lower back. Follow these steps:
- 1First, lie on your back with knees bent and feet flat on the floor
- 2Next, straighten the right knee while lifting the right foot towards the ceiling
- 3Next, hold the back of your knee and pull leg towards you. As you do this you will feel a pull on the back of your leg
- 4Hold for about 30 seconds, then return leg to its starting position
- 5Do five repetitions with each leg
Wall Sits
This routine exercises your legs, glutes, and lower back. Follow these steps:
- 1First stand with your back against the wall
- 2Next, slide down the wall slowly and move your feet out until your upper legs form a right angle with the lower legs. Meanwhile keep your back against the wall.
- 3Hold this position for a count of ten
- 4Do ten repetitions
Press Up Back Extensions or Cobra Pose
This exercise lengthens the spine and makes your core and lower back flexible. Follow these steps:
- 1Lie on your stomach with bent elbows and hands flat on the floor underneath the shoulders. The legs are straight out.
- 2Next push with your hands to lift the shoulders off the floor
- 3Hold this position for 5 seconds and then go down to starting position
- 4If you find it hard to do, place your elbows on the floor directly under your shoulders, with your forearms out in front of you with hands flat on the floor
- 5Push up with your elbows and hold position for 5 seconds
- 6Do ten repetitions
Bird Dog
This exercise works your abs to stabilize the lower back. Follow these steps:
- 1Start in a dog position, with hands flat of the floor and legs below the knees also on the floor
- 2Next, tightening your stomach muscles, lift and extend your right leg behind you until the leg is parallel to the floor
- 3Keep your neck straight and face the floor
- 4Hold for five seconds
- 5Repeat with the other leg
- 6Do ten repetitions with each leg
Child’s Pose
This exercise stretches muscles of the lower back, as well as the inner thighs. It also, promotes flexibility, stress relief and helps circulation to the muscles, joints, and disks of the back. Follow these steps:
- 1Start by sitting on the floor with your knees and feet
- 2Next, slowly bend forward until your head touches the floor
- 3Now, stretch your arms out beyond your head
- 4Hold position for 10 seconds
- 5Do five repetitions
Pelvic Tilts
This workout strengthens your pelvis. Follow these steps:
- 1Lie on your back with knees bent and feet flat on the floor
- 2Next, imagine pulling your belly button to the floor. This will lift your hips.
- 3Hold for 10 seconds
- 4Do ten repetitions
Glute Bridges
This workout strengthens your pelvis. Follow these steps:
- 1Lie with your back on the floor, knees bent and heels on the floor
- 2Next, squeeze your glutes or your pelvic muscles to lift your hips until your shoulders, hips and knees form a straight line
- 3Hold this position for 10 seconds
- 4Slowly bring your back down on the floor
- 5Do ten repetitions
Lifting Weights
Lifting weights can strengthen your lower back muscles. However, ask a physical therapist or a trainer to show the right technique to lift weights. Also, if you feel pain, talk to your medical professional.
Aerobic Exercise
Aerobic exercises like biking, swimming, and walking (either outdoors or on a treadmill), improves your cardiovascular system. However, don’t jog or run because their impact can make your lower back worse. In addition, aerobic workouts using elliptical steppers, recumbent cross trainers, compact ellipticals or long stride ellipticals also improve your cardiovascular system while shielding your back.
Pilates
Pilates can help low back pain. However, unless you are familiar with Pilates, learn how to do them correctly from an instructor at your local fitness club.
Are there Lower Back Exercises for Seniors to Avoid ?
Most of all, as you look at other lower back exercises for seniors to use, avoid the following.
- 1Standing toe touches
- 2Sit ups
- 3Crunches
- 4Leg lifts
- 5High impact exercises such as step aerobics, running, basketball
- 6Lifting weights above your head
- 7Putting weight on your shoulders. For example, weighted squats put pressure on the spinal discs.
- 8Spinning bike or biking while leaning forward
Are there Home Remedies for Lower Back Pain ?
Meanwhile, lower back exercises for seniors to use can be augmented with home remedies, such as the ones listed below
- 1Using heat and cold
- 2Use pain-relief cream
- 3Use arnica
- 4Switch shoes
- 5Make changes to your work desk
- 6Get enough sleep
- 7Reduce stress
Using Heat and Cold
First, applying an ice pack, wrapped in a towel, directly to the back can reduce inflammation. Also, a heating pad can provide relief. However, to prevent burns, make sure the heating pad is not too hot.
Use Pain Relief Cream
Next, creams containing capsaicin may help relieve pain. In fact, a study found that capsaicin is helpful for treating osteoarthritis pain.
Also, pain-relief creams with menthol have a cooling effect to temporarily dull back pain.
Use Arnica
Arnica is a homeopathic remedy that can be applied directly to the skin to treat muscle pain.
Switch Shoes
In addition, some shoes can cause muscle strain in the back and legs. So, try switching shoes that fit well. Meanwhile, a foot specialist may be able to help you get the right kind of shoe.
Change your Work Desk
Improper posture, from slouching or straining, at a desk can cause back pain. For example, the computer screen should be at eye level with the chair at the correct height.
Get Enough Sleep
Disturbed sleep can make back pain worse. Also, insufficient sleep can reduce tolerance for pain. Moreover, guidelines recommend getting 7 to 8 hours of sleep.
Reduce Stress
Finally, stress can trigger muscle tension in the back. So, take steps to reduce stress.