Exercise for Lower Back Pain for Seniors With Limited Mobility

Exercise for lower back pain for seniors can be effective in treating pain and discomfort, which can hold you back from daily activities. Effective exercises include seated pelvic tilts, knee-to-chest stretch, and seated forward bend.

According to the National Council on Aging (NCOA), 45.6% of people aged 65 and older have chronic back pain. This affects mobility, and it also puts seniors more at risk of depression, anxiety, and social isolation. Not to mention, it may also lead to higher healthcare and caregiving costs.

So if you could do something about it, wouldn't you? Luckily, for seniors in Boise, ID, you can. With exercise for lower back pain for seniors, you can relieve pain and discomfort. And as a result, you can regain control over your life with better mobility and independence.

What Is the Most Common Cause of Lower Back Pain in the Elderly?

The most common case of lower back pain in the elderly is age-related degeneration of the spine. Over time, the spinal discs naturally lose moisture and cushioning, which can lead to:

• Osteoarthritis
• Spinal stenosis
• Herniated discs

When you have these conditions, inflammation and pressure on surrounding nerves are common, which can then cause pain, stiffness, or radiating discomfort. Add on everyday factors (such as decreased flexibility, reduced activity levels, and long-term wear-and-tear), and it's the perfect recipe for lower back pain.

What to Do for a Back Injury?

If you have a back injury, it's important to respond promptly and stop the issue from worsening.

The first thing to do is to rest for a short period. Make sure it's no longer than one or two days, as this can be more detrimental than helpful.

Use ice during the first 48 hours to help minimize swelling. Then, follow with heat to relax tight muscles.

You should then gradually reintroduce light movement to promote circulation and prevent stiffness.

What Are the Big Three Exercises for Lower Back Pain?

Just because you have pain doesn't mean you can't do physical activity. In fact, here are three ideas for limited mobility exercise, which can also help with fall prevention.

1. Seated Pelvic Tilts

Seated pelvic tilts can help with core support for seniors, which can then alleviate back pain. It's especially helpful if you have discomfort when standing.

To do seated pelvic tilts, sit upright in a chair with your feet planted on the floor and your hands resting on your thighs. Slowly tilt your pelvis forward to arch your back slightly, then tilt it backward to round your spine. Make sure to use a slow and controlled rhythm while keeping your shoulders relaxed.

Do ten to 15 repetitions, but stop if your pain increases.

2. Knee-to-Chest Stretch

If you have limited movement and joint pain, then a modified knee-to-chest stretch can help gently lengthen your lower back and hips, all without you having to lie on the floor. This exercise can help:

• Relieve pressure in the lumbar spine
• Ease tight hip flexors
• Improve circulation to the lower back muscles

While seated in a chair, slowly lift one knee toward your chest, using your hands to hold beneath the thigh or shin for support. Hold the stretch for ten to 20 seconds, then lower your leg and switch sides.

If you do this stretch daily, it can help reduce stiffness. It's especially good after long periods of sitting.

3. Seated Forward Bend

For more seated pain relief, do a modified seated forward bend. This exercise can gently release tension in the lower back and relieve tightness after sitting.

The seated forward bend is, of course, done in a chair; sit on the edge of it with your feet hip-width apart. Slowly hinge forward from the hips (don't round the upper back), which should allow your chest to move toward your thighs. 

During this move, rest your hands on your knees or shins for added support. Take slow breaths, hold the position for ten to 15 seconds, and then return upright.

Frequently Asked Questions

How Do You Treat Lower Back Pain in a 70-Year-Old?

To treat lower back pain in a 70-year-old, you'll need a gentle, multi-step approach. The goal is to relieve discomfort while protecting mobility.

Most older adults benefit from low-impact exercises that can strengthen the core and improve posture. That includes walking and water aerobics.

They can also benefit from heat therapy, as this eases muscle stiffness. This should be alternated with ice, which is good for recent inflammation. Taking over-the-counter medications (such as acetaminophen) can help, but only do so with your doctor's approval.

If the pain persists, see your doctor. They may recommend targeted treatments, such as steroid injections or supervised rehab programs.

What to Avoid During Lower Back Pain?

If you have lower back pain, you need to avoid activities that put extra pressure on the spine. This includes:

• Heavy lifting
• Bending forward repeatedly
• Twisting movements that strain the lower back muscles

Also, prolonged sitting can actually worsen stiffness and discomfort, so you need to be moving. But don't do high-impact exercises until your symptoms improve.

Is It Better to Stretch or Rest a Sore Back?

For most older adults, it's better to do gentle stretching than take extended rest if they have a sore back. This is because light movement helps increase blood flow, and it can relax tight muscles and keep your joints flexible.

To ease stiffness without overexertion, try:

• Knee-to-chest movements
• Pelvic tilts
• Slow trunk rotations

Do note that stretching should never cause sharp or worsening pain, so you should stop if you experience these things. The best thing to do is to alternate gentle activity with brief rest periods.

Do Exercise for Lower Back Pain for Seniors

If you have lower back pain, you might think it's permanent, and it's something you have to live with forever. But that's not the case at all.

With exercise for lower back pain for seniors, you can get relief and experience better mobility. It can make a huge difference in your quality of life, so make sure to do our suggested exercises regularly to practice good lower back care in aging.

At Overland Court, we offer complimentary happy hours and chef-prepared meals with tableside service to truly pamper our residents. Get in touch with us now if you want more information about senior living in Boise, ID.