4 BEST Stretching Exercises for Seniors To Cure Lower Back Pain

As you start to age the body loses its flexibility, giving rise to chronic pain, triggered in your joint and muscles. In most cases, the pain is manageable so it might feel like a moving pain in a few regions that will go away after a few minutes or when you move.

This pain is could be because of the low blood circulation that develops over the years as you get into the aging phase. However, sometimes the shooting pain arises at the joint-based body parts like the lower back, legs, or shoulders.

This pain stays and as you move it becomes extreme. This pain is linked with rapid aging and the loss of flexibility in muscles as well as weaker bones. According to the American chiropractor association, the most common pain that brings people to hospitals is lower back pain.

Back pain is the most common issue because of multiple reasons. One of the leading reasons is arthritis which focuses mainly on joint inflammation making simple movement extremely painful. The second biggest issue is blood circulation.

As you start to age, blood circulation becomes less rigorous so the body doesn’t receive as much fresh, nutrient-filled, and oxygenated blood that is required for the proper functioning of the body.

Eventually, you will notice that every time you move or try to lift things, the pain will become worse. Another important factor that plays an important role is the fact that the spine is the most important part of the skeletal system which will eventually support your whole body weight.

As the muscles around it start losing flexibility and the inflammation in the spine region gets worse with time, so even simple movement will become painful. To deal with these issues experts believe that stretching workouts that can support the blood flow in the body are very important. 

With the help of this article, we will mainly highlight some of the basic exercises and tips that can help you slow down the painful aging process and then list down some fun and easy strengthening workouts that will focus on curing back pain.

Executing Low Back Stretching Workouts

For the lower back stretching workouts, you can divide it into phases. For the first phase, your workout should be chair based so you do not have to focus too much on the intensity. Here are some of the best yet simplest workouts to include in your routine:

Backbend Stretch

This is the very basic stretch that will help you work on the strength of your lower back and the spine area. For this workout, you will start by sitting on the chair and then gently bend backward while supporting your lower back with your hand. Rather than pushing too much, the process should be gentle and the overall workout should be slower so you do not get injured. If you need support take help from the chairs back.

Cow-Cat Sitting Pose

Very easy yet simple, this is the workout that you can use for strengthening your back right from the shoulder area back to your hip. You will sit straight keeping your neck erect and then gently focus on the shoulders taking the movement back. Your focus should be on simple wave-like movement that would travel from the shoulders back.

Upper Body Twist Workout

For this workout stretch, you will hold the back of your chair for support and turn 180 degrees to the left. Now gently repeat the same on the right side and notice the shuffle. While performing this workout you also need to make sure that you are not pushing your body too hard rather you are making semi-circles intending to stretch rather than challenge your body.

Left and Right Stretch

Another very fun and simple stretching workout is the left-right stretch where you will lift the hands above your head and then use your lower back as a pivotal point to stretch left and then right. Some people do not like to hold their hands above their head and this is also fine, however, it is advised to keep your hands away from the body so the stretch is effortless.

Tips To Slow Down the Aging Process

The aging process can take a toll on your simple daily tasks. However, experts believe that if you try to help your body with the right exercises and right supplements you can not only slow down the aging process but also see age reversal.

Here are some of the most effective steps you can take for slowing the aging process:

  1. Switch to a nutrient-rich diet that will support your muscle strength as well as help you cure the bones fragility
  2. Add some basic cardio in your workouts that will get your heart pumping, and improves blood circulation so the body gets a rich supply of blood.
  3. If your doctor recommends it, you can start using supplements to help your body heal better in your late thirties
  4. Drink more water to help stay hydrated and regular.
  5. Focus on easy stretching-based workouts that can help in boosting the flexibility of the weight-handling regions.
  6. Add in some with low-impact workouts that can facilitate mobility and boost the strength of the bones and muscles.
  7. Also work in with dynamic stretching so you become more flexible while moving.
  8. Add fun exercises like swimming and golfing to your daily routine for a much better and effortless movement

Bottom Line

To sum it all up, while choosing your workouts you cannot straight away jump to extreme and intense workouts. Instead, your focus should be on low-impact yet simple workouts that can help you stay productive throughout the day. Also, stretching should be added to your daily routine at a very young age so that mobility can stay effortless. Simple workouts like golfing and swimming that can help you focus on joint-based movement are very important for your body so make sure you are not pushing yourself too hard with extreme workouts. Instead, your workouts should be simple and less intense to support flexibility. Also, your workout should be followed by the simple cool down method so the process is less intense and your body gets to heal as well.

This article was written as part of a guest blogging series by Mike and his team at elitesports.com.

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