Back Muscle Pain Exercises for Seniors
Back muscle pain exercises well help you avoid many other treatments like braces, shots, or emergency room visits for pain medication. Your best support is performing consistent back exercises for strength and flexibility.
Gradually progress with your back exercise program as your conditioning improves. You will find improved strength and motion especially in your low back area. Simple back exercises like the ones below will go a long way in reducing pain and promoting stability and posture.
- Press Up
- Supine Rotation
- Supine Bridge
- Supine Knee to Chest
Watch my instructional video
Starting with the press up to begin limbering up your low back and trunk. Remember to only push up if you have no pain. Reduce the motion if you are experiencing any pain in your back. With the supine rotation we will be working on the rotation of your torso and low back in a safe and efficient side lying position. This motion will also open up your chest and shoulders. To strengthen your trunk and posterior chain muscles there is nothing better than the classic bridge movement. Remember to pause at the top of the motion. Then finish up with a knee to chest to stretch your low back and relax the spine.
Prone Press Ups. Begin on your bed or on a mat. Start on your hands and knees position then proceed further to lying on your belly. Bring your hands palm down to the level of your face. If it is uncomfortable for your neck, place a towel roll beneath your forehead. Take a deep breath in through your nose, then lift your head off the floor and begin to arch your back. Keeping your pelvis on the floor, look at the far wall. This should not be painful. If the movement is painful, use a smaller range of motion. Repeat 10 times.
Supine Rotation Begin on your back with your feet flat on the floor. Bring both knees to one side. Extend your arms straight at chest level, palms together. Bring your hands away from each other while rotating your torso back to the starting position. Follow your hands with your head. Repeat 10 times on each side.
Supine Bridge. Begin on your back with feet flat on the floor, your pelvis in posterior tilt pressing against the mat or bed. Slowly raise your hips off the bed or mat to a position that has your hips fully extended. Hold for 5 seconds and return to the start position. Repeat 10 times.
Supine Knee to Chest. Begin by lying on your back with feet flat on the floor. Perform a posterior pelvic tilt and press your back to the floor. Inhale deeply and bring one of your knees toward your chest. If you have had hip replacement, bring the knee only to 90 degrees. Feel the stretch in your lower back. Hold for 10-20 seconds, then repeat with your other leg. This stretch should feel good and not cause pain.
It is a good idea to warm up your muscles before starting back pain muscle exercises. Warming up with improve the flow of blood, warm up the muscle belly along with the joints and help circulate the joint fluid to all parts of the joint. This can be done by simply marching in place for a few minutes while limbering up your arms at the same time with the back stroke and the front stroke.
It is also important to avoid fatigue when performing back stabilization exercises. Start slowly is my advice for any senior beginning and exercise program or otherwise increasing their activity levels. If your muscles become tired or sore, take a warm bath or shower before performing the exercises.
It is also better to perform back exercises on a yoga mat or if you have no mat, then try a good carpet. Place a small pillow under your head to maintain a supported cervical spine and head.
In conclusion, back muscle pain exercises for seniors can help with strengthening and stretching your low back and torso. These exercises will help restore your posture and condition your spinal muscles to tolerate daily tasks and chores.
Let me know if you have any questions or would like to see other exercises or senior fitness content. You can leave your comments and suggestions on my About Page. Need personal help? Check out my new Academy. Exercise is really your magic pill to feel better and live longer. Remember to stay active, stay strong, and stay connected!
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