Lower Back Pain Exercises For Seniors

As someone who has dealt with lower back pain, I understand how debilitating it can be, especially for seniors over 65. Today, I want to share some effective lower back pain stretches that are specifically tailored for older adults. These exercises are not only safe but also highly beneficial in alleviating discomfort and improving mobility.

Before we dive into the stretches, it's crucial to understand why lower back pain occurs in the first place. Often, it's related to the hip structures of the body. As the expert in the transcript explains, "if you start to walk and you swing your leg forward like this and your hamstring gets stuck between your pelvis and the back of your knee... it's going to pull the pelvis backwards like this and put more pressure on the lower back." This pressure can lead to inflammation in the discs of the lower back, resulting in pain.

The first stretch we'll focus on targets the hamstrings. This exercise is designed to loosen up these muscles, allowing for better leg movement and reducing strain on the lower back. To perform this stretch, you'll need a towel. The expert recommends doing this stretch in bed, either in the morning or before going to sleep. Here's how to do it: "Loop it over the ball of your foot... straighten this bottom leg... and all you're going to do is pull your toes to your nose slowly straighten the leg and then take some deep breaths into the belly."

It's important to maintain proper form during this stretch. The expert emphasizes, "We want to make sure we keep that spine nice and neutral... we want to keep the lower back pressed into the ground, the upper back pressed into the ground and a very slight Arch where you can almost fit your fingers underneath your lower back." Hold this stretch for 60 to 90 seconds on each leg.

The second exercise focuses on hip external rotation. This movement is beneficial because it creates more space inside the hip joint, which can alleviate pain and improve mobility. The expert describes it as "one of my favorite lower back pain stretches for seniors." This exercise, known as lying clams, involves both stretching and strengthening.

To perform lying clams, start by lying on your back with your knees bent and feet close together. The expert instructs, "You're going to open the knees to the outside and let the ankles roll the outside... push your knees into the ground push the outsides of your ankles down there into the ground hold for a second." Then, "squeeze the legs together push the knees together and this time you're going to try to squeeze your legs together as much as possible for a few seconds."

For an additional benefit, the expert suggests incorporating a heel drag: "As you go out and as you go in I also want you to drag back with your heels... almost like I'm trying to pull my heels towards my tailbone." This motion helps create more space in the hip capsule. Perform this exercise for about a minute.

The final exercise isn't a stretch, but rather a core-strengthening move called the tuck hollow position. This exercise is crucial because a strong core helps protect your lower back from injury. The expert explains, "I'm going to basically start by pressing my lower back into the ground... bring both your knees off the ground and you're going to keep pressing the lower back in the ground as much as possible."

There are variations to this exercise depending on your strength level. You can start with one knee up at a time, progress to both knees up, then move to legs perpendicular to the ground, and finally to straightened legs at a 90-degree angle. The goal is to hold each position for 60 seconds while maintaining pressure on your lower back.

In conclusion

Consistency is key when it comes to these exercises. As the expert advises, "Practice these three movements every single day and watch your lower back pain go away almost instantly... The more consistent you are with this, the better your lower back will feel and the less likely you will be to injure your lower back in the future." By incorporating these exercises into your daily routine, you can significantly improve your lower back health and overall quality of life.