The best exercise for lower back pain is the pelvic tilt. Other effective exercises for gentle strengthening include knee-to-chest stretches, seated cat-cow movement, and standing back extension. Light walking can also aid in pain relief.
According to the National Council on Aging (NCOA), 45.6% of Americans aged 65 and older have chronic back pain. The location of this constant pain and discomfort can have a devastating effect on your quality of life, and it can decrease your independence too.
So if you're a senior in Brooklyn, NY who's affected, don't let this pain take away from your golden years anymore. You can be proactive and exercise for lower back pain to not only relieve pain, but also strengthen your body to prevent future flare-ups.
The best lower back exercise for seniors is the pelvic tilt. Not only does it strengthen the abdominal and lower back muscles, but it also does so without putting stress on your spine.
To do the pelvic tilt, lie on your back with your knees bent and your feet flat on the ground. Slowly tighten your stomach muscles and press your lower back down against the floor. Stay in this position for a few seconds, and release.
You should repeat this process 10-15 times. After consistent practice, you'll experience these benefits:
The pelvic tilt is an excellent exercise to relieve lower back pain. But what if you want more exercises to choose from?
Here are the main ones that everyone should add to their back pain relief routines.
The knee-to-chest stretch is simple to learn, yet it's highly effective for easing lower back tension.
This stretch begins with you lying on your back with your knees bent. Your feet should be flat on the floor.
Slowly raise one knee up toward your chest and hold it with both of your hands for 20-30 seconds. There should be a comfortable stretch, not pain.
You can then repeat the same movement with your other leg. If it feels comfortable, try pulling both knees in at once.
The seated cat-cow movement is great if you want a chair-based exercise. It can increase flexibility in your lower back and improve your posture. With better spinal alignment, you'll reduce your fall risk too.
Start this exercise by sitting upright at the edge of a sturdy chair, with your feet flat on the floor. Inhale and arch your back slightly while lifting your chest (cow position). Then, exhale and round your spine while tucking your chin toward your chest (cat position).
Move slowly, and repeat 10-15 times.
You may have developed a forward-leaning posture from sitting or bending throughout the day, and this can add to the lower back pain. What's great is that standing back extensions can counteract it.
Start the exercise by standing with your feet hip-width apart. Place your hands on the small of your back for some support.
Then, slowly lean backward a few inches while lifting your chest and keeping your neck neutral. Hold for 2-3 seconds, then return to the starting position. Repeat 8-12 times.
For most older adults, light walking is better than taking extended rest periods. Yes, initially, resting can help in the first day or two, especially if your pain is sharp or newly triggered. However, if you rest too long, you might get stiffness, weaker muscles, and slower recovery.
On the other hand, light walking can:
In addition, walking can improve your mood and reduce tension, which can add to pain relief. Just make sure you walk at a comfortable pace and don't push through bad discomfort.
In most cases, gentle movement can be helpful for lower back pain. In fact, if you completely avoid physical activity, this can actually make the stiffness and discomfort worse.
However, it's important to choose the right type of exercise. In general, you should stick to low-impact activities and avoid anything that increases your pain sharply or causes numbness or tingling.
When you're dealing with lower back pain, there are certain things you should avoid doing so that it doesn't make the problem worse. They include:
Also, don't ignore symptoms like leg numbness, increasing pain, or difficulty walking. Seek medical help promptly if you notice these things.
The fastest way to recover from lower back pain is to combine gentle movement with supportive self-care.
First, begin with short periods of rest, but don't stay still for too long. Doing some of the above exercises can help with the pain and stiffness.
If there's inflammation in the first few days, use ice. Otherwise, apply heat to soothe the stiffness. And make sure to have good posture throughout the day.
If the pain doesn't go away after a few days or if it interferes with daily activities, then work with a physical therapist for senior movement therapy.
If you were apprehensive about exercise for lower back pain, then rest easy knowing that gentle movements can help. As long as you do the right exercises, you can lessen the pain and strengthen your body too.
While you can try these exercises on your own, if you're in a senior living community like The Watermark at Brooklyn Heights, you can join assisted living wellness programs. These provide mobility support for older adults through safe and easy guidance.
Contact us today to find out more about senior living in Brooklyn, NY. The Watermark at Brooklyn Heights has a move-in coordination service you can utilize to make your transition much easier and smoother. We also offer 24/7 associate support.