From the age of 60, back pain becomes frequent and can hinder mobility and quality of life. But rest assured, you are not alone in facing these discomforts. In this article, discover the 4 essential exercises for Relieve back pain in the elderly and maintain your daily well-being.
My name is Anas, I am a physiotherapist, and today I am going to introduce you 4 Very Effective Exercises to not only relieve your back pain, but also tone your muscles, improve your balanced, and prevent recurrence of injuries.
My objective ?
Help you to stay active et self-employed despite your pain, so that you can continue to enjoy the things that are important to you. Whether it’s gardening, cycling, or playing with your grandchildren, I don’t want your back pain to be an obstacle to your daily life.
Bonne nouvelle!
It doesn't matter if you're 20, 60, or even 80 years old: back pain is reversible in the majority of cases. It is possible to relieve symptoms and live actively without being constantly hampered by pain.
Warning !
Before you begin, if you have severe symptoms such as unexplained weight loss, a constant pain that does not vary with movement, or a anesthesia around the genitals, consult a doctor immediately. These symptoms may require urgent medical attention.
Exercise 1: Leg raises to improve balance and back stability
This exercise is designed for strengthen the hip flexor muscles and improve your balanced, two crucial elements for preventing falls and stabilizing the spine.
How to do :
- Place two chairs on each side to ensure stability.
- Stand up straight, lean lightly on the chairs, and lift one leg forward.
- Hold the leg raised for 5 seconds, then gently put it back down.
- Repeat 10 times, then switch legs.
This exercise helps tone muscles and stabilize the lower back region.
Hint: If this exercise is too difficult, try an easier version:
- Get on all fours on a mat, then raise one knee toward the sky.
- Hold the position for 5 seconds and repeat 10 times before changing sides.
Exercise 2: Seated core stretch
This exercise will help to stretch the muscles of the trunk and back region, relieving tension while improving your flexibility.
How to do :
- Sit on a chair with your arms at your sides.
- Lean gently to the side stretching one arm towards the ground.
- Hold this position for 3 to 5 seconds, then return to the starting position.
- Repeat 10 times on each side.
This exercise allows you to maintain your flexibility and lubricate your joints without creating excessive tension.
Exercise 3: Trunk rotation to improve spinal mobility
La trunk rotation help to mobilize the vertebrae and stretch the muscles, while strengthening the stabilizing muscles of the back.
How to do :
- Sit on a chair with your arms crossed in front of you.
- Slowly rotate the trunk to the right, hold the position for 3 seconds, then return to the center.
- Repeat on the other side.
- perform 10 repetitions on each side.
Over time, you can try going a little further into the rotation for a deeper stretch.
Exercise 4: Wall push-ups to strengthen the core
This exercise aims to strengthen core muscles and stabilize your spine while remaining gentle on your back and joints.
How to do :
- Stand facing a wall with your feet slightly away from the wall.
- Place your hands against the wall and make a pump against the wall, a bringing your chest closer to the wall then pushing you away.
- Maintain your core right throughout the exercise.
- Repeat 10 to 20 fois, depending on your tolerance.
If this exercise becomes too easy, you can increase the difficulty by finding a lower surface, such as the edge of a balcony.
Conclusion
Here I have introduced you 4 effective exercises to relieve and prevent back pain, while toning your muscles et improving your balance. If you are over 60, these exercises can be adapted to your abilities and condition.
For further information: Free 21-day program against back pain
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For a more comprehensive approach, discover Lombafit Studio, a platform dedicated to guided exercises to relieve and prevent back pain.
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References
Arnold YL Wong, Jaro Karppinen et Dino Samartzis (2017) Low back pain in older adults: risk factors, management options, and future directions.
My name is Anas Boukas and I am a physiotherapist. My mission ? Helping people who are suffering before their pain worsens and becomes chronic. I am also of the opinion that an educated patient greatly increases their chances of recovery. This is why I created Healthforall Group, a network of medical sites, in association with several health professionals.
My journey:
Bachelor's and Master's degrees at the University of Montreal , Physiotherapist for CBI Health,
Physiotherapist for The International Physiotherapy Center