Lower-back pain is a common problem among older adults, especially those who are overweight or have osteoporosis. It can be caused by many factors including muscle strain and spasms in the back muscles, arthritis of the spine, bone fractures, herniated discs, spinal stenosis, pinched nerves, infections such as rheumatoid arthritis, cancerous tumors, kidney stones, slipped disks, etc.
The most effective way to treat lower-back pain is through exercise therapy. Exercise therapy includes stretching, strengthening, balance training, aerobic conditioning, flexibility training, core stability, and proprioception training.
These types of therapies help strengthen your body's musculoskeletal system which helps prevent future injuries from occurring. In addition, these therapies also improve blood flow throughout the entire body, increase oxygen levels in the brain, reduce stress on joints, decrease inflammation, and promote overall health.
If you suffer from chronic low-back pain, it may take several weeks before you see results with physical therapy treatments alone. However, if you combine this type of treatment with other complementary methods like acupuncture, massage therapy, chiropractic care, yoga, tai chi, qi gong, meditation, biofeedback, hypnosis, nutritional supplements, herbal remedies, homeopathy, and more, then you will find that your symptoms start improving much faster than they would otherwise.
Understanding the Importance of Back Strength in Older Adults
Older people often experience problems when performing activities involving lifting objects because their bones become brittle due to lack of calcium intake over time. This causes them to lose strength in their arms and legs. As a result, they cannot lift heavy items without experiencing severe pains in their backs. To avoid this situation, one should consume foods rich in calcium so that he/she does not develop any kind of weakness in his/her bones. One must also perform regular weightlifting sessions at least three times per week to maintain good posture and keep his/her bones strong.
Benefits of Back Exercises for Elderly
Exercise has been proven to be an important part of maintaining healthy living. The benefits of exercising include: improved cardiovascular function; increased energy level; reduced risk of heart disease, stroke, diabetes, obesity, high cholesterol, hypertension, depression, anxiety, Alzheimer’s Disease, Parkinson’s Disease, dementia, and even some cancers. Regular exercise reduces the chances of developing diseases associated with aging. These include osteoporosis, joint degeneration, cataracts, hearing loss, memory impairment, and cognitive decline.
Back Pain Home Remedies
There are certain things that we do every day that could cause us harm later down the road. For example, sitting all day long while watching TV or working on our computers can lead to serious issues like carpal tunnel syndrome, hip dysplasia, knee damage, and even nerve compression. If you want to stay safe, make sure that you get up once in awhile and walk around. You don't need to go out running but just walking briskly for about 20 minutes each day can provide great relief from back aches.
Another thing that you can try is taking frequent breaks during work hours. Try standing up and moving around every hour or two. Also, drinking plenty of water daily can help flush toxins from your body and relieve pressure on your organs. Finally, eating right is very important. Make sure that you eat lots of fruits and vegetables along with whole grains and lean proteins.
How often should seniors perform back strengthening exercises?
The answer depends upon several factors including age, gender, physical condition, health status, etc. Generally speaking, it's recommended that senior citizens perform lower back exercises 2 - 3 days per week. However, if you're suffering from chronic low back pain, you may require additional training. In such cases, consult your doctor before starting any new program.
What types of exercises are best for relieving back pain?
It really doesn't matter what type of exercise you choose as long as you stick to it consistently. Some examples of effective exercises include:
• Walking
• Swimming
• Cycling
• Stair climbing
• Rowing
• Dancing
• Jumping rope
• Playing tennis
• Squatting
• Pull ups
• Pushups
• Sit ups
• Weightlifting
• Yoga
• Tai Chi
• Pilates
What exercises should seniors avoid for their back health?
Avoid doing anything that puts strain on your spine. This includes lifting heavy objects, bending over too far, twisting, turning, reaching forward, pushing or pulling, and other activities which put stress on your back muscles. It also means avoiding repetitive motions and prolonged periods of time spent seated.
What are the best core exercises for older adults?
Core strength refers to the abdominal muscle area and pelvic floor region. Core stability involves maintaining proper posture throughout an activity by keeping these areas strong and flexible. The following exercises will strengthen your core abdominal muscles and improve balance and coordination. They'll also prevent injuries caused by poor posture.
1) Plank: Lie face down on the ground with your elbows directly under your shoulders and hands slightly wider than shoulder width apart. Your knees should be bent at 90 degrees. Keep your feet flat on the ground and lift yourself into pushup position so that only your forearms touch the ground. Hold this position for 30 seconds then rest for 10 seconds. Repeat 5 times.
2) Side plank: Place one hand on top of the opposite foot and hold onto something sturdy for support. Keeping both legs straight, raise them off the ground until they form a 45 degree angle with the torso. Then slowly return to start position. Do 15 reps on each side.
3) Bridge: Stand tall with your arms hanging loosely beside your sides. Lift your hips toward the ceiling and keep your chest lifted. Slowly bend your knees and bring your heels towards your buttocks. Return to upright stance. Perform 8 repetitions.
4) Crunches: Lie facedown on the floor with your palms facing upward. Curl your upper abdomen away from your thighs and pull your navel toward your spine. Contract your abs and tighten your stomach muscles without allowing your head to move. Hold this contraction for 1 minute. Relax and repeat 4 more times.
5) Leg lifts: Standing next to a wall, place your left leg against the wall and extend your right arm outward. Bend your elbow and reach behind you with your fingers pointing downward.
What are some good stretches for your lower back?
Stretching can help alleviate soreness after exercising. Try this simple routine to loosen up tight muscles and increase flexibility.
Lie down on your stomach. Place one hand behind your head while extending the opposite arm straight out in front of you. Hold this position for 10 seconds then switch arms. Repeat 5 times.
Stand tall with feet shoulder width apart. Bend at knees slightly and place hands on hips. Slowly raise both legs off the ground until they form 90 degree angles. Keep them there for 30 seconds. Then slowly return to standing position. Do five repetitions.
While sitting upright, cross your left ankle over your right knee. Lean forward so that your torso forms a 45 degree angle with the floor. Extend your arms toward the ceiling. Hold this position for 15 seconds. Switch sides and repeat three times.
Cross your ankles and hold each foot with your palms facing upward. Keeping your heels together, lift your toes away from your shins. Hold this position for 20 seconds. Return to original position. Perform two sets of ten reps.
With your knees bent, grasp your thighs just above the kneecap. Lift your upper body off the chair seat and extend your elbows outward. Hold this position for 60 seconds. Lower yourself into the chair again. Perform four sets of 12 reps.
Sitting comfortably, bring your fingertips to touch your nose. Raise your shoulders off the desk surface and look directly ahead.
When to get professionsal help from a chiropractor?
If you're experiencing chronic low back pain, it may be time to see a professional about getting treatment. A visit to a chiropractic doctor could provide relief without medication.
Chiropractic doctors use gentle manipulation techniques to realign vertebrae in the spine. This helps relieve pressure on nerves and reduce inflammation. It can also ease muscle spasms and stiffness. Chiropractic care has been shown to decrease symptoms associated with neck and back problems such as headaches, numbness, tingling, weakness, and loss of sensation.
How do you know if you need to seek medical attention for your back pain?
The most important thing to remember when dealing with any type of injury is to consult your physician immediately. If you wait too long, you risk worsening the condition. LJ Chiropractic believe preventative chiropractic care and management prior to pain determines the longevity of joint movement and prevents from injuries occurring, allowing you to lead an active lifestyle .
LJ Chiropractic offers tailored treatment plans to accommodate the varied needs of our patients. As a friendly female chiropractor with years of experience under her belt, Li Jen assists many different individuals in Caringbah (Sutherland Shire) and Kensington (Eastern Suburbs) and the surrounding areas eg Maroubra, Kingsford, Randwick, Eastgardens, Rosebery, Mascot, Bondi, Waverly, Clovelly.
From lower back pain (sciatica), neck pain or headaches migraine, we treat patients from all walks of life including pregnancy care for pelvic and hip pain, elderly patients or atheletes to enchance their sports performance. LJ Chiropractic can develop a treatment course to suit you.
