5 Best Exercises for Lower Back Pain for Seniors

Do you know that Americans spend over $100 billion a year on lower back pain-related healthcare? 

What if there is an inexpensive – or even free – way to alleviate the pain and preserve function? What if the answer is exercise?

Exercises for lower back pain for seniors has several benefits – it reduces the need for powerful prescription painkillers or invasive surgery, it’s convenient because you can exercise anytime and anywhere, and it’s extremely cost-effective.

Let’s explore some of the best exercises for lower back pain for seniors.

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Common Causes of Lower Back Pain in Seniors

People at any age can experience lower back pain from an injury or soreness from overuse, but what are some of the conditions that are predominantly found among seniors?

Unlike adults who haven’t yet reached retirement age, seniors tend to suffer from non-specific lower back pain, meaning the pain isn’t the result of overuse or a recent injury. Instead, the pain is usually caused by age-related conditions.

After a lifetime of wear and tear, different components of the spine can start to deteriorate. Some common conditions seen in the elderly include:

• Osteoarthritis: Degeneration of the cartilage between the spine’s facet joints.

• Lumbar Spinal Stenosis: Narrowing of the spinal canal that puts pressure on the nerves.

• Degenerative Spondylolisthesis: A vertebra slips out of place and presses on the one below it.

• Degenerative Disc Disease: Damaged discs press on spinal nerves.

Older people, especially post-menopausal women, are also at risk of osteoporotic fractures due to the decreased bone mass that occurs with age. 1 in 4 American women over the age of 50 will suffer at least one vertebral compression fracture.

Finally, muscles weaken with age, making them more susceptible to injury and chronic soreness, even from minor use.  This phenomenon, known as sarcopenia, starts at about age 40 and accelerates after the age of 75.

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Easy Lower Back Stretches for Seniors

One of the best ways to alleviate chronic back pain among seniors is by stretching. Muscles shorten with age and inactivity, so lower back stretches deliver several benefits:

• Increased blood flow to the soft tissues and joints of the back
• Better flexibility
• Greater range of motion
• Improved posture, which reduces pressure on the lower back

 Here are three gentle stretches for seniors with lower back pain.

 Seated Ceiling Reach Stretch

1. Sit up in a sturdy chair, keeping your back as straight as possible.
2. Join your hands together over the head with palms towards the ceiling.
3. Slowly stretch upwards the ceiling as far as you can.
4. Hold the position for a few seconds, then slowly release. 
5. Repeat.

Seated Leaning Stretch

1. Sit down in a sturdy chair, keeping your back as straight as possible.
2. Slowly lift your left arm over your head and towards the ceiling.
3. While reaching, bend towards your body’s right side.
4. Keep the position for a few moments, then slowly release.
5. Switch to the other side and repeat the exercise.

Seated Hamstrings Stretch

1. Sitting on a sturdy chair’s edge, put your feet on the floor, making sure they’re flat.
2. Keeping your heels on the floor, straighten your legs.
3. Slowly reach for your toes. NOTE: To avoid lightheadedness, keep your head higher than your chest.
4. Keep this position for a few moments.
5. Repeat.

Considerations About Stretching Exercises for Seniors

Proper technique is much more important than speed. In the beginning, focus on performing the stretching exercise correctly. This helps prevent fatigue and injuries, and maximizes the benefits. The number of repetitions depends on how long the stretch is held. 

Comfortable Exercises for Lower Back Pain for Seniors

A 2016 systematic review found that people suffering from chronic lower back pain enjoy significant benefits from exercises that focus on increasing flexibility, aerobic fitness, or muscular strength. The  benefits include: 

• Increased blood flow and nutrition to the spinal joints and surrounding tissues
• Strengthened spinal muscles
• Increased back mobility
• Improved posture and balance
• Lowered pressure from the spinal discs and facet joints
• Reduced stiffness
• Improved circulation
• Elevated endorphin production, which naturally relieves pain

 Here are two easy exercises that help lower back pain in seniors:

Knee Pulls

1. Stand and steady yourself on a sturdy table.
2. Bend a knee slowly, bringing it to the level of the hip.
3. Hold this position for a few seconds.
4. Slowly lower your knee and repeat the steps with your other leg.
5.  Do this 5 times.

Side Bends

1. Sit up straight in a sturdy chair, while ensuring your feet are flat against the floor.
2. With a hand behind the head, reach for the floor with the other one.
3. While leaning, make the muscles of your waist, hips, and ribs tight.
4. Move back to the initial position.
5. Repeat for the other side.
6. Do this 5 times.

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Considerations About Exercises for Lower Back Pain for Seniors

While there are plenty of benefits of lower back pain exercises for seniors, trying to work out with stiff muscles can lead to injury. Always warm up and stretch before exercising.

Avoid exercises such as standing toe touch, sit-ups, and double leg raises, because they can actually cause further injuries.

Precautions

DISCLAIMER: The above information is presented for educational purposes, and does not replace the advice of a physician.

ALWAYS consult with your personal physician before starting lower back pain exercises for seniors. They are aware of any underlying health conditions, medications, and special precautions you should take.

Technique is more important than speed or reps. Doing an exercise improperly can lead to further injury. NEVER try to push through pain. Start slowly, do what you are capable of, and if you feel a sudden pain, dizziness, or lightheadedness, stop immediately, and if necessary, see your doctor.

How Nurse Next Door Can Help

Besides being uncomfortable, lower back pain interferes with your daily activities, ability to socialize, mental health, and overall quality of life.

Certain lower back pain exercises for seniors can help, but starting a new exercise routine can be challenging. This is where a professional caregiver from Nurse Next Door can help. We understand how important physical activity is and the vital role that exercise plays in relieving pain, boosting your mood and overall mental health, and enabling you to live your best life.

Our caregivers are trained, experienced, and knowledgeable. They can help you achieve your desired results safely and without risk of injury or falls. Some of the ways that we can help include:

• Helping you establish a workout schedule and routine
• Physical assistance while you are doing an exercise
• Fall prevention
• Keeping you motivated
• Monitoring your health while you exercise
• Transportation to exercise sessions 
• Companionship and personal care

Conclusion

While it is true that a large number of people will suffer from lower back pain as they age, it is also true that there are things you can do to alleviate that pain and restore function. Stretching and other exercises are important tools to maintain your health.

The good news is you do not have to do it alone – Nurse Next Door is your most trusted resource when you need to find ways to ease your lower back pain and regain your strength, mobility, balance, peace of mind, and overall health.

To find out more about what Nurse Next Door can do for you, book a Caring Consult today!