Three Back Pain Relief Exercises for Seniors

middle age woman trainer helping senior woman stretch arms and back

During the winter months, it is easy to become more sedentary and as a result experience an increase in stiffness and back pain.

According to physical therapist Dr. Michael Kaspin, doing basic daily exercises correctly can help alleviate a lot of that back pain without the addition of pain medication. Here are three exercises he recommends:

Isometric Heel Bridge: Lay down flat on your back. Raise your knees by moving your feet so that your heels are closer to your buttocks, about a 45% angle. Keeping your feet flat to the floor, and press your feet down to raise your hips up in the air. Hold this pose for a minute. Do this three times if possible.

Child’s Pose: Do this exercise on a soft surface like a soft carpet, blanket or rug. Get on your hands and knees, with your arms and thighs as close to perpendicular to the floor as you can. Slowly lower your hips towards your heels and hold that pose for a least 45 seconds. This is a great gentle lower back stretch.

Squat: Standing with your feet shoulder width apart, go down into a squat. Use your arms for balance, by either raising them in front of you or holding on to something. Do your best not to allow your knees to go any further than your toes. Do this stretch three or four times if possible.

Be sure to consult your physician or therapist whenever trying out a new stretch or exercise to ensure proper form. Adding these routines to your daily plan can loosen up the muscles which help your back to move as it was designed to function, and help to keep everything working properly.

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