It is important for everyone, especially senior citizens, to make exercise an everyday habit of your routine. When you are not active and you have a sedentary lifestyle, over time you will tend to get stiff, loose muscle mass, and risk becoming even more sedentary. Keeping muscle strength throughout life helps you maintain your ability to do activities of daily living, and one of the most important muscle groups to keep strong as you get older is your abdominals.
Having a strong core enhances your balance and stability to prevent falls and injuries that might occur. Abdominal strengthening with appropriate lower back pain exercise is important for the overall health of your back.
Posture and stretching exercises are important for the safety and range of motion during lower back pain exercises.Spinal extension exercises are a good choice in strengthening the low back and have been shown effective in reducing symptoms.
CAUTION: Anyone with existing back problems should consult a doctor before attempting these exercises.
Let us have a look at the back and core exercises:
Straight leg raises: This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair, and maintain your posture, which helps back muscle pain.
Steps:
1.Make sure that you tuck your shoulders down and orient your palms to the sky.
2.Keep your knees well bent while you support your low back.
3.Slide-out the leg you are going to raise.Keep your toes pointed towards your nose and raise your leg.
4.Lift your leg no higher than the opposite thigh.
5.Pause.Bring the leg down in a controlled manner (do not drop!)
6.Pay special attention to your breathing through the movement and make a point of not holding your breath.
Bent knee raises: This exercise works on your abdominal muscles and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair, and maintain your standing posture.
Steps:
1.Lie down on your back with knees bent.
2.Tighten your abdominal muscles.
3.Think of your belly button pressing on your spine
4.Lift your knees one at a time toward your chest. Hold for 5 seconds.
5.Return both legs to the floor. Repeat 10 times.
Cat and Camel: The purpose of this exercise is to stretch and extend the lower back and mid-back muscles. It is also a great exercise for loosening up the pelvic area and learning the pelvic tilt.
Steps:
1.Begin by getting on your hands and knees on your bed or the floor, but only if you can safely get back up.
2.Keep your back in a neutral position.
3.Round your back up and bring your head down to make the cat arching his back.
4.Then reverse by allowing your back to relax forming the valley between the camel’s two humps.
5.Return to the starting position and repeat 10 times.
Back extension: To stretch and extend the lower back and mid-back muscles. It can also help with back pain associated with postural strain.
Steps:
1.Begin by lying face down on your bed or the floor with your hands palm down by your face.
2.Begin to bring your head up and slowly arch your back.
3.Push up to your elbows.
4.Return to the starting position and repeat 10 times.
Bridging: This exercise helps strengthen the hip extensors, buttock muscles, and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.
Steps:
1.Lie down on bed or floor with knees bent.
2.Your hips are neutral.Lift bottom as high as comfortable off floor.
3.Pause, then return to the starting position and repeat 10 times.
Core exercises for seniors are great because they allow older adults to maintain their strength without causing pain or muscle damage.
You can practice them at home for 20 minutes a day a few times a week for better results.
Strengthening the core is all about providing you with a stronger, more stable body and will lead to a better sense of independence as you can walk, lift, and move freely.I hope these exercises will help you to improve your core muscles.
Keep Going
Stay fit, Stay Strong
BY DR. KIRAN ANIL PALANDE
(CARDIOPULMONARY PHYSIOTHERAPIST)