6 Exercises For Seniors To Alleviate Back Pain

If you or a senior you care for is experiencing back pain, consider one of the following six exercises to help relieve discomfort. While there are various causes of back pain, common causes for older adults include osteoarthritis, the narrowing of the spinal canal, and vertebrae degeneration. These simple exercises which can be performed with the help of a Orlando in-home caregiver, can help strengthen the back of seniors and prevent future pain.

Leg Raises

Seniors who experience pain when rising or who have developed an awkward, painful posture may be suffering lumbar instability. Leg raises can help to preserve degenerating vertebrae in the lumbar region and strengthen hips flexors, which support good posture in seniors.

• Lie facing upwards.
• Straighten and stretch hips and legs.
• Lift and lower left leg 10 times.
• Transition to right side and repeat.

Pelvic Tilt

Often times, lower back pain in seniors is caused by bulging discs in the lumbar region. The bulging is often caused by a tilted pelvis. Pelvic tilts help realign the pelvis.

• Lie flat.
• Tilt your pelvis upward. Hold for 10 seconds.
• Lower
• Repeat.

Curls

Curls help to strengthen the abdominal muscles of seniors and can be easily adapted by older adults.

• Lie Flat.
• Cross your arms over your chest.
• Lift your shoulders off the ground.
• Hold and slowly return.
• Repeat 10 times

Arm Raises

Arm raises are similar to leg raises but help to strengthen senior’s postural muscles. The postural muscles are part of the core and are responsible for the ability to sit and stand.

• Lie facing upward.
• Straighten and stretch legs above the head.
• Slowly lift and lower your left arm.
• Repeat 10 times on each side.

Cat Curls

Cat curls help to extend back muscles and can alleviate painful pelvic tilts. They are fairly simple but require more complex movements. Older adults with mobility issues should consult a physician before performing this exercise.

• Get on your hands and knees and flatten the back.
• Arch the back.
• Tilt neck downward and lower the head.
• Return to original position.
• Repeat 10 times.

Walking

Pack pain is often caused or worsened by inactivity. By taking casual walks on a regular basis, older adults can increase their circulation and prevent future back pain.

James Pasquinelli IS AN passioniate Writter wornk with an health care organization name Home Care Assistance Of Orlando.