Back Pain Stretches for seniors
Posted on March 14 2018
Stretching is more important than you think
It’s a widely known notion that exercise is an essential part of healthy living. And one of the most effective ways to live a healthier life, especially as we age, is to keep our muscles strong and our spine supple. All of this can be achieved with simple soft stretching.
However, the majority of people don’t consider stretching to be vital for their exercise program. Many studies today show that stretching is actually quite beneficial and very important for flexibility, injury prevention, and range of motion. Learning to stretch is extraordinarily simple, regardless of age, and incorporating it into your daily routine is crucial.
Are you suffering from back pain?
You’re not alone. According to research, 80% of all Americans suffer from back pain at some time in their lives. As we age, our mobility becomes restricted due to decreased activity levels, prolonged bed rest and extended wheelchair use. This might result in stiffness and pain. It’s should be comforting to know that it’s not the end of the world and that there are multiple ways to relieve that pain. Instead of spending thousands of dollars on treatments that you’re not sure they’ll work, why not try back pain relief tactics at home?
Stretching for back pain can benefit everyone, relieving pressure and strain on the muscles and soft tissues in your back. Back pain stretches at home will help with myofascial release, tension, and mobility. Regularly stretching will lead to:
●Reduced tension in muscles supporting the spine
●Improved range of motion and mobility
●Reduced risk of disability caused by back pain
●Improved energy levels
●Increased blood circulation
Keep in mind that if you’re suffering from severe back pain , it’ll take months of regular stretching to successfully reduce pain. Depending on the severity of the pain, your doctor might advise you to sign up for a physical therapy program or recommend to do soft stretches from the comfort of your home on a daily basis.
Are there any recommended tips for a safe stretching?
In order to get the maximum benefit from stretching and to avoid injury, incorporating proper techniques is of vital importance. Keep these tips in mind when practicing stretching:
●Wear comfortable clothing that won’t restrict your movement.
●Try wearing a posture corrector that is recommended by doctors to correct posture and provide support for the abdomen, lumbo-sacral, and middle and upper back areas. If you’re hesitating on which posture corrector to get, take a look at Gabrialla's posture correctors that are comfortable to wear daily and are unnoticeable under clothes.
●Alleviate pain when stretching by wearing a warming support binder. Warming support binders are designed to provide natural warmth, alleviate stress from your body, and help you live a healthy and comfortable day-to-day life. Consider Med+Barn’s warming support binders that provide light support and therapeutic warmth to the abdominal region, and protect the lower back, abdominal and hip areas from cold and humidity.
●Don’t force your body into difficult positions that can cause muscle strain.
●Practice soft stretching to the point of mild tension, not to the point of pain.
●Hold each stretch for 15 to 30 seconds in order to lengthen your muscles and improve range of motion.
●Inhale deeply before each stretch and exhale during the stretch.
●Repeat each stretch between 2 to 5 times since your muscles reach maximum elongation after about 4 repetitions.
●Try starting at the neck and work each muscle group down the body.
●Alternate muscle groups and alternate sides.
●Stretch for 10 minutes every day.
What are some of the best stretches for seniors?
Elongate your muscles, increase your range of motion, reduce your stress, and improve your mood by practicing these 8 stretches intended for people 50 years of age or older:
- Triceps Stretch: this stretch is great for improving flexibility and mobility in the arms and upper back.
- Back Stretch: this back stretch is great for gaining greater mobility in your spine, and can even help with rounded shoulders. It will also get your blood flowing.
- Hippie Stretch: it can balance your hips, stretch your legs’ hamstrings and alleviate your lower back pain.
- Yo-Yo Stretch: it can align your spine and improve your posture.
- 90 Lat Stretch: this posture is great for stretching your back.
- Cat-Cow Stretch: this pose is a dynamic yoga stretch, great for increasing mobility and flexibility in the spine.
- Low-Back Stretch: this soft stretch can alleviate your lower back pain, caused by prolonged sitting and/or poor posture.
- Seated Gentle Backbend : this stretch uses your spinal extensors, anterior neck muscles, and pectorals.