Back pain can be one of the most debilitating conditions for older people. It can impact mobility, sleep, and even mood.
Luckily, there are many gentle stretches that can help ease back pain in seniors. But you should always consult with your doctor before trying a new stretching or exercise routine.
1. Knee-to-Chest Stretch
The knee-to-chest stretch is a great stretching exercise for back pain in senior citizens. This simple static stretch is often recommended by physical therapists for its lower back benefits.
To perform this exercise, lie on the floor and bend your knees. Pull your right knee towards your chest and hold for 10 seconds.
This stretch can help ease pain in the lower back and hamstring. It also lengthens your legs.
This is a gentle exercise that can be performed in the comfort of your own home. Just be sure to do it slowly and avoid leaning forward, which can exacerbate pain.
2. Child’s Pose
The Child’s Pose is one of the most gentle and relaxing stretches in yoga. Aspadol tab helps relieve back pain, thigh pain, and hip pain.
It also teaches us to breathe differently and develops awareness of our breath. Our breath gets compressed in this pose, which makes it slower and more intentional.
Come to hands and knees on the mat, big toes touching, to enter child’s pose. Spread your knees wide apart if you’d like.
3. Lower Trunk Rotation Stretch
A lower trunk rotation stretch is a great way to improve your back and hip flexibility. It also increases mobility and strength in the muscles of your abdomen, shoulders, and chest.
To do the exercise, lie on your back with both feet flat on the floor and your arms out to your sides. Slowly rotate your knees from side to side until you feel a stretch in your lower back and hips.
To make the exercise more challenging, try holding a weighted medicine ball (right in front of your chest or extended out from your chest) while performing the exercise. This will increase the intensity of the movement and put more pressure on your abdominal muscles.
4. Piriformis Stretch
The piriformis muscle is a small muscle in your lower back that helps keep your hips and legs off your lower back. However, if the piriformis gets too tight or weak, it can put pressure on your sciatic nerve and cause sciatica symptoms like numbness, tingling, and pain that travels down one leg.
The condition is known as piriformis syndrome, and it can be a very serious problem. Fortunately, piriformis syndrome can be effectively treated with stretches and exercises.
5. Ankle-to-Knee Stretch
As we age, tendons and ligaments get tighter, limiting joint mobility. Stretching exercises improve flexibility, which decreases seniors’ risk for muscle damage and back strains.
Seniors should be cautious when performing stretches for their backs, as certain types of stretching can worsen pain for people with spinal stenosis or other health issues.
One gentle stretch for your back is the ankle-to-knee stretch, which improves hip mobility and Pain O Soma 500 can help reduce lower back pain. To perform the exercise, sit with your legs crossed over each other, grabbing one foot with your hand. Use your other hand to bend your foot downward, like you’re pointing your toes.