Adding Therapeutic Exercises to Help Calm Back Pain in Seniors
As people age, they may face a range of health conditions unique to their individual circumstances. However, one ailment that seems to touch every adult and senior at some point in life is back pain.
If unattended, a simple back problem can turn into serious pain and discomfort that can limit you or your loved one’s ability to live life independently. Comfort Keepers® of Oklahoma City is dedicated to supporting seniors and their families to ensure they are living healthy and happy lives in the comfort of their own homes through our innovative approach to in-home senior care. Time and again, our Comfort Keepers have seen the positive impact therapeutic exercises can have on a senior’s back pain.
It is important to check with your physician before beginning any exercise program. But once you have the go-ahead, here are some simple exercises that can help with back problems.
The “Two S’s”
Strengthening and stabilization exercises reduce your pain level through strengthening your lower back.
Recommended therapeutic exercise: “Two S’s.”
Sit on a stability ball with your feet flat on the floor. Slowly raise one arm overhead, then lower this arm and repeat on the opposite side. Complete five repetitions on each side. As you become more comfortable with the exercise, lift one leg in the air at a time to challenge yourself.
Curl Up
The abdominals are a critical component of your core muscles and lower back muscles.
Recommended therapeutic exercise: Curl Up.
Start by lying on your back with your feet flat on the floor. Slowly contract your abdominal muscles and lift your shoulders and head off the floor. Slowly lower your shoulders to the ground and repeat the exercise five to 10 times. Never lift your head higher than you feel is comfortable.
Pelvic Tilt
Proper range of motion and a flexible spine is critical to preventing back pain.
Recommended therapeutic exercise: Pelvic Tilt.
Pelvic tilt can be performed even if you are confined to a bed. Lie on your back or your bed with your feet flat on the surface. Gently tilt your pelvis in toward your chest, without lifting your mid-back off the floor. Hold this position for 5-10 seconds. You will feel a stretch in your lower back.
Standing Knee Bends
Strong leg muscles prevent tension in your lower back, which in turn, prevents muscles from pulling on your lower spine.
Recommended therapeutic exercise: Standing Knee Bends.
Start in a standing position with your hands on a sturdy piece of furniture for balance. Slowly bend your knee, bringing it to no higher than hip level. Lower your leg and repeat 10 times on one side, then repeat on the opposite side.
By making these therapeutic exercises a part of your everyday routine, you will increase your balance and stability—making it easier for you to get out and about, free of back pain!
