As we get older, our muscles lose their elasticity and become less able to cope with the strains of daily life. This can lead to a range of issues, including back pain. Luckily, there are simple exercises and stretches that can help – particularly if you suffer from back pain brought on by aging. Stretching regularly helps lengthen your muscles and improve your posture. It also increases blood flow and flexibility, as well as reduces stress, which is an important factor in reducing back pain.
Follow these simple stretches to relieve back pain. Make sure to use hip protection for elderly so you have quality hip protection while doing these stretches.
Lunge stretch
Simply stand up straight and then step one foot back into a lunge position. Once you’re in the right position, bend your front knee until your knee almost touches the floor. You should feel the stretch in your back leg, which is where you’ll get the most benefit. Hold the stretch for 30 seconds and then do the same with your other leg.
Chair yoga posture
The chair yoga posture is also known as the ‘seated twist’ and is a great exercise for reducing back pain in the elderly. This exercise requires you to sit on a chair and put your legs out in front of you at a 90-degree angle. Make sure you wear hip protection for elderly for ultimate protection against falls. Next, you need to place your left hand on the seat next to you and your right hand on your left knee. You then twist your torso so that the right side of your body is facing the left side. You’ll feel the stretch on the side of your back where you twisted. Hold the stretch for 30 seconds, and then twist to the other side.
Wall squats
Wall squats are a great way to relieve lower back pain and build strength in the legs at the same time. To do this stretch, stand with your back against a wall and then move your feet about a foot away from the wall. Bend your knees and lower your hips so that your knees are at a 90-degree angle. Once you’ve lowered yourself enough, push yourself back up again.
Side bend
Aside from relieving lower back pain, this exercise can also help improve your posture, which is important as bad posture is one of the main causes of back pain. Stand up straight, and then twist your torso to one side so that your arm is also on that side of your body. Hold the stretch for 30 seconds, and then twist to the other side. This exercise can also be done sitting down, which is better for those who may struggle with the standing variation.
Standing calf stretch
Stand up straight, and then push your hips back to make your back as straight as possible. Next, bend forward at the knees until your hands are flat against a wall, a sturdy table, or something similar. The stretch should be focused on the back of your leg. Hold the stretch for 30 seconds, and then do it on your other leg.
Conclusion
If you suffer from back pain, it’s important to try these exercises to see if they can help relieve your pain. Stretching regularly is a great way to stay fit even when you get older and can really help with back pain. More importantly, get quality hip protection to protect yourself while doing these stretches.
