Exercise for Lower Back Pain for Seniors That Boosts Circulation and Comfort
The best exercise for lower back pain for seniors focuses on low-impact, immobile exercises. Seated spinal twists, leg raises, and trunk rotations are some of the most common. These will help provide back pain relief for seniors while also keeping them safe.
Are you getting enough exercise in your golden years? Studies from the CDC suggest that seniors should have at least two and a half hours of exercise a week. That 150-minute tally gives you plenty of time to rest while still enjoying the health benefits of exercise.
Anderson, SC, is a perfect city to spend your retirement, no matter what you're passionate about. Known as the Friendliest City in South Carolina, we're an ideal community for familial southern hospitality. Whether you're here for the historic downtown or to rest by Lake Hartwell, we're proud to have you.
If you're curious about lower back care for older adults, we're here to help. Read on for a quick overview of gentle mobility exercises.
Why Gentle Movement?
First, what do we mean when we say gentle movements? As the name hints, these are movements that aren't intense, jerking, or sudden.
One common version is aerobic exercise. The Cleveland Clinic defines aerobic exercise as exercises that use rhythmic, continuous movement to work out large muscle groups at once.
Another term for these movements is low-impact exercise. The "impact" of an exercise is how much strain it puts on your body. Think of a high-impact exercise as weightlifting or jumping.
These exercises are also often much safer than high-impact workouts. That makes them perfect for seniors in assisted living who are struggling with their fitness due to movement limitations.
Some common gentle movements include:
- Tai Chi and Yoga
- Meditative movements
- Walking and other basic cardio
- Swimming and water-based exercises
In short, gentle movement is easy on your body while helping your physical fitness. These all make for a great exercise for lower back pain for seniors, and will fit perfectly into your senior stretching routines.
How Does It Help?
Exercise will help to build your body's core strength and stability. It's also ideal for improving your average level of mobility.
These exercises also help immensely with blood flow and circulation. In doing so, they help with easing stiffness, which often is what's causing your back pain.
That isn't to say that exercise is a substitute for medical attention. Always speak to your doctor about what exercises you can do without issue.
It's also important to know what programs your community offers. Many communities offer amenities focused on fitness.
Starting Off
Before you begin exercising, you need to warm up. Warming up helps to keep your muscles loose and increases your circulation. In doing so, it reduces your risk of injury.
Focus on using slow, controlled movements. Above all else, prioritize your comfort and safety. If it isn't comfortable, consider what's making it uncomfortable.
If you feel pain, stop! You may have heard that pain is "weakness leaving the body," but when it comes to exercise,it's usually just a sign that you're doing something wrong. Understand when you need to modify your workout.
Finding the Right Exercise
Now that you're warmed up, let's look at some exercises. These are great exercises for back pain relief for seniors.
Seated Spinal Twist
Stretching and loosening your back is a great way to start your senior stretching routines. The spinal twist isn't nearly as painful or extreme as it sounds. By doing it seated, you're adding an extra level of security and stability to the exercise.
Start by sitting in a comfortable chair in an upright position with your back straight. Keep your arms at chest height and turn to the side until you've reached a comfortable rotation. Repeat this in the opposite direction.
Doing this will help with circulation and aging muscles. Your lower back will loosen up, helping to stop much of the stiffness.
Knee-to-Chest
Another great stretch is the knee-to-chest stretch. Using this exercise, you'll again want to find a chair or bench to sit in. Keep your back straight and upright.
Raise your right leg as high as you can to get your knee close to your chest. Once you've reached your limit, lower it down and repeat with your other leg.
Using this exercise, you'll keep your lower body and back looser and more limber.
Frequently Asked Questions
These Exercises Hurt! Do I Continue?
There's always a level of pain and discomfort to an exercise, but it's important to know what kind of pain you're talking about.
If you feel a sharp, intense pain, absolutely stop the workout. Pressing yourself past your limits will only make your future workouts harder, if they're even possible.
A dull muscle ache often means that you're just sore post-workout.However, keep track of this soreness. Remember to rest up!
Should I Consult My Doctor About Exercising?
Yes! Your doctors are a crucial source on your body and exercising properly. Speak to a medical practitioner about what sort of exercises you can safely do.
You can also discuss suggestions for workouts with them. They know the best exercises for circulation and aging out of all of us!
How Many Days Should I Rest?
Resting is a crucial part of your exercise. It's important to get enough rest to let your body heal. Not getting enough rest not only increases your chance of injury, but it also makes it harder for your results to show up.
It's generally recommended to rest for 24-48 hours after a workout. According to GoodRx, about one to three rest days per week is ideal.
Understanding Exercise for Lower Back Pain for Seniors
Finding the right exercise for lower back pain for seniors means understanding which exercises work the best. We recommend seated stretches and low-impact aerobic exercises to reduce the risk of injury.
Here at Morningside of Anderson, we know there's more to your health than fitness. Our comfortable assisted living community focuses on your mental and emotional well-being, from our Sensations Dining program to our Celebrations Activities. Contact us today to schedule a tour.