Back pain is one of the leading factors in older adults who lead a rather inactive lifestyle. Doing some relatively simple and basic lower back exercises on a daily basis can actually help alleviate a lot of back pain. However, it is best to consult the advice of medical professionals before doing any of these recommended exercises to ensure that you are carrying out a routine that best suits your physical abilities.
Isometric Heel Bridge
Start off this routine by laying flat on your back. Move your feet closer to your hips to raise your knees up until your legs are bent at roughly a 45-degree angle. Let your feet remain flat on the floor so that you can press through your heels before raising your hips and holding in that position for a minute. Repeat this exercise three times and remember to take breaks between each one-minute exercise. If you feel your hamstrings cramping, move your feet closer to your hips until you get a much more comfortable position. Remember not to raise your hips much higher than what you feel comfortable with. This routine activates your hips and it is recommended to do it once daily.
Child’s Pose
This back pain relief exercise involves a sitting down position with a soft surface placed under your knees like a pillow or foam padding. You can choose to do it on your bed or couch but remember that you may fall over if you are sitting at a height. Start off by getting on your hands and knees, with your arms and upper legs positioned closely together in a perpendicular angle. Slowly lower your hips towards your heels and remain in this position for 45 seconds or more. You should feel a nice stretch in your lower back which is gentle and not painful. This is your muscles and bones stretching out a bit. Slowly come back up to the position that you started with and repeat it three to four times daily. If you experience any pain in your knees or hips, just lower yourself to a position that is up to your comfort level. Pay attention to stretching your lower back.
Squats
Standing with your feet as wide as your shoulders, go down into a squat position. Raise your arms for balance and make sure to not allow your knees to go further out than the front of your toes. This can be done by ensuring that your back is stuck out. Push through your heels as you straighten your lefts before going back up. You feel a nice burn in your hips and leg muscles which means that you are getting a good stretch. As a precautionary measure, make sure you are standing somewhere near something that you can grab on to should you lose your balance. This squat routine is recommended to be done at least three to four times a daily to maintain good muscle and joint flexibility.
At Aston Gardens At Parkland Commons senior living community, there is a comprehensive lineup of health and fitness activities planned daily to let our residents maintain good overall physical health.
