Exercises for Seniors with Chronic Low Back Pain

Elderly Care in Montauk NY: Exercises for Seniors with Chronic Low Back Pain

Chronic low back pain is a common complaint among the elderly and a leading cause of disability. It promotes a vicious cycle in which pain produces a sedentary lifestyle leading to loss of muscle tissue resulting in weakness and loss of flexibility. If the cycle persists, those affected will soon find themselves bed-bound or in need of a mobility device such as a walker or cane. The old adage, use it or lose it, is a proven fact.

The weight of gravity takes its toll on the body’s spine. The discs that lie between the vertebra and act as shock absorbers tend to become thinner and show age-related degenerative changes. Keeping surrounding muscles strong and flexible helps to support the body and spine when aging brings these inevitable changes. Be sure to check with your parent’s primary health care provider or physical therapist before they begin a new exercise regime. These gentle exercise that follow are designed with seniors in mind.

Pelvic Tilt

This exercise stretches the muscles in the low back without the twisting motions that can cause pain in an already inflamed back. It can even be done by those that are bed-bound. Simply lie on your back with knees bent and tilt your pelvis in toward your chest. Hold this position until you feel the muscles in the low back stretch and relax.

The Core

The core refers to those muscles that support and stabilize your body. It includes your abdominal, back and pelvic muscles. You do not need to do 100 crunches in order to maintain a strong core. Sometimes, gentler really is better.

• The Bridge. This strengthens your lower back, buttocks and abdominals. Remain in the same position as the pelvic tilt. This time, however, contract your core and raise your hips until they form a straight line from your knees through your hips and to your shoulders. Hold to the count of three before slowly lowering your hips back to the floor. Continue for five times, slowly working up to ten repetitions.
• Curl Ups. Maintain the same starting position as the other two exercises. Cross your arms in front of you, placing your hands on your shoulders. Focus on your abdominal muscles and slowly curl up until your head and shoulders are just off the ground. Hold for a count of three before slowly lowering your upper body back down to the ground. Build up to 10 repetitions.

Leg Lifts

This exercise strengthens your abdominal muscles as well as the muscles that surround your pelvis. Lie flat on your back with your body relaxed. Focus on your abdominal muscles. As you contract them, raise one leg slightly off the floor and hold for a count of three. Start by raising it just a few inches and work up to five inches. Perform with the other leg and repeat five times on each side. When done, feel your body fully relax as you lay on the floor, focusing on each group of muscles from your toes to your head.

Elderly Care Provider

If your parent’s pain makes it difficult for them to perform the daily activities of living, an elderly care provider can help. Not only can they assist with everyday tasks, they can also accompany your parent on daily walks and provide transportation to classes and appointments.. Having someone by your side can often diminish the fear that keeps one from performing the activities and exercises that can lead to a stronger body and a balanced life.

If you or an aging loved one are considering hiring professional elderly care in Montauk, NY, call the caring staff at Artful Home Care today at 631-685-5001.

Resources:

https://www.ncbi.nlm.nih.gov/pubmed/7660243