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Back Pain Symptoms for Seniors and the Elderly

Curl-Ups

Back pain symptoms can be lessened with a senior and elderly low back stabilization program including curl-ups or “crunches”.

This is the classic sit-up that has been done for years, but modified to lessen the strain on your lumbar spine. Having a strong abdominal musculature is important in adding to your overall lumbar stabilization program at home.

If your symptoms are severe, check with your doctor to be cleared for exercise. Those with pain due to a disk problem will also want to check with your doctor before doing these exercises.

This is because abdominal crunches are a forward flexion movement which increases the force on the disk material.

Purpose of this exercise

Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your abdominal muscles are strong.

Step 1

Start on back with knees bent and arms on chest. Tighten abdominal muscles.

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Step 2

Breath in, then exhale as you lift your shoulders off the ground. Pause keeping tummy muscles tight. Return to starting and repeat 10 times

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Breathing

Inhale during the upward movement phase. Exhale during the downward movement phase.

Tips

Keep breathing in through your nose and out through your mouth. Protect your back by keeping it pressed to the floor. By placing your hands behind your head, you can give your neck extra support avoiding pain.Don’t lift too high.

Take it up a notch

Perform diagonal curl-ups by directing your elbows to the opposite knee and work on the sides of your abdomen.

How to perform Curl-Ups

How to perform Curl-Ups

More Back and Trunk Exercises

1. Eccentric Straight Leg Raise

  • This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.

2. Bent Knee Raise

  • This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.

3. Curl Ups

  • Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your
  • abdominal muscles are strong.

4. Cat and Camel

  • To stretch and extend the lower back and mid back muscles. Exercises for back pain and loosening up the pelvic area and learning the pelvic tilt.

5. Back Extension

  • To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and
  • standing.

6. Leg Extensions

  • To stretch and extend the lower back and hip pain muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

7. Bridging

  • These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

8. Pelvic Tilt

  • To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore backs after a long day of walking!

9. Sit Backs

  • This back strengthening exercise will firm your abdominal muscles.
  • It will help your ability to get out of bed or up from a chair.

10. Arm Raises On Back

  • This back muscle exercise improves the range of motion in your upper back and shoulders.
  • When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominal muscles.

11. Arm Raises On Knees

  • This back pain and exercise movement will improve your upper back and shoulder stability.
  • It is also helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

12. Hip Flexion

  • This lower back exercise will improve your lower back range of motion and flexibility.
  • It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.

Resources Stay Independent
 https://www.cdc.gov/steadi/pdf/STEADI-Brochure-StayIndependent-508.pdf