My Mausi (Aunt) is 65 now. A month back, she slipped near the bed, her left knee hit the floor and her right shoulder knocked on the bed edge. She thanked her Surya Namaskar routine, which keeps her limbs flexible so that this fall incurred no fracture.
Dr. Vimal Patel, Faculty of the Spine Care Yoga and Posture Program suggested these low back pain exercises and stretches are for a fit and young spine in the elderly.
Low back pain exercises and stretches to prevent the risk-factors
- After waking up, don’t rush to get out of bed. Practice some stretches to warm up your body.
- Stretch your body from head to toe while your back is on the bed like in pandiculation or अँगड़ाई.
- Lie on the back and lift your right leg at a right angle to the floor while keeping your leg straight from the knee. Take a few breaths. Relax. Now practice with the other leg.
- Pawanmuktasan or Wind-relieving pose
- Setubandhasana or Bridge pose
- Vishnuasana or Lying down on the sides
- Sit up cross-legged and stretch on right from your waist with your hands pulled upward and fingers interlocked. Repeat it on the left side.
- Hastapadasana or Standing forward bend
Safety measures to prevent lower back pain in old age
Dr. Vimal mentioned these safety measures can prevent lower back pain (LBP) risks in the elderly.
Give movements to your joints by practicing body rotation.
Walking on flat or level surfaces is recommended. Avoid walking on irregular surfaces, uphills and downhills, as it affects your knee and the lower back.
Walking for 30 min on five or more days a week and strength exercises on two or more days per week lowered the risk of persistent LBP.
If you walk uphill, your body tends to bend forward, while downhill your body slants backward, which happens involuntarily. It is good for the body as the space between two bones keeps the disc safe.
Rest is good in case of a herniated disc problem.
Lifting a watering can and a few kilos of vegetables and fruits keep your muscles in shape.
Menopause in females causes lower back pain. So they should include weight lifting in their exercise regime.
Under the observation of a physiotherapist, go for resistance band exercises using band weights and a loop band for building strength in your arms, legs and back. This training can help to improve muscle size, strength, and tone.
If your hamstrings are stiff or suffering from sciatica pain, a gentle massage with warm desi ghee made from Gir cow milk will be soothing.
Raw sesame seeds have 40% more calcium than milk. Mix jaggery to it and form a paste. This strengthens your bones and prevents fractures.
The cartilage fades away as you grow old. The discs lose water and become narrow, resulting in more pressure on the joints. This pressure causes inflammation and can lead to back pain. Keep yourself hydrated to prevent the severity of pain.
Did you know that every body part is connected to the spine? Our spine care experts in a Free Webinar on Spine Care will help you to learn to maintain a healthy spine and correct your spine issues.
Based on inputs from Dr. Vimal Patel, Spine Care and Posture Program
Written by: Pratibha Sharma
Related link
Risk of lower back pain in the elderly
FAQs on lower back pain in senior citizens
- Balance the weights on both sides
- If possible, break down weight into smaller units
- Stand close to the object
- Kneel and rest one knee on the floor to pick up the weight
- Don't lift from a standing position
- Don’t bend your waist or lock your knees
You can sleep both on the back and the sides. While sleeping on the back, you may place a pillow/cushion under the knees. You can relax the lower back by placing a small pillow/cushion between your legs while sleeping on the sides. Avoid sleeping on your stomach as it strains the lower back.
Yes, it is true. But senior citizens should ensure that they use both hands while lifting weights.
Yes, an osteopath can help with degenerative scoliosis. Their treatment comprises physical manipulation of the joints by gentle mobilization and articulation, massage and muscle energy techniques and spinal adjustments like high velocity and low-amplitude techniques.
Generally, chiropractic care relieves pain in the joints and muscles. Chiropractors use their hands or a small instrument to apply a controlled, sudden force to a spinal joint. They do spinal manipulation to improve spinal motion and improve your body's physical function. Sometimes elderly patients can't practice stretching on their own. Then chiropractic care can help to relieve pain in the lower back.
