For overall health, strengthening of the abdominal muscles along with lower back strengthening exercises for seniors can be extremely beneficial. Here, we’re going to examine a handful of exercises in the hope of assisting you or your loved one to maintain healthy and happy lower back muscles.
Weight Loss, Posture, and Stretching
To reduce lower back pain, a positive impact has been shown by strengthening the lower back through spinal extension exercises. You can also reduce lower back pain by losing weight through a workout that includes low-impact exercises. Naturally, exercise will need to be coupled with a proper diet for healthy weight loss to occur. Consider one-hour workouts, 3 to 5 times per week, involving regular aerobic exercises.
Core Strength
To maintain good core strength, exercises for the buttock, hamstrings, and shoulders are also important. Exercises in this category can include pelvic tilts, hip extension, bridging, and arm lifts.
To help strengthen and stabilize your lower back, core exercises can be beneficial. Here are some tips:
- When your legs are straight, never lift them both at the same time.
- When bending forward from the waist, support your back with your arms.
If an activity causes pain, stop. Before beginning any lower back exercise program, always warm up.
Strengthening the Lower Back
Exercises that offer an appropriate lower back workout, along with abdominal strengthening, can include doing leg lifts, crunches, and more. The correct position for doing exercises such as these is usually with the knees.
Here are some lower back strengthening exercise suggestions:
- Hip flexion – improves flexibility and range of motion in your lower back
- Arm raises (while on your knees) – improves shoulder and upper back stability
- Arm raises (while on your back) – in your shoulders and upper back, improves range of motion
- Sit backs – firms your abdominal muscles and strengthens your back
- Pelvic tilt – helps strengthen hip and lower back muscles
- Bridging – helps strengthen the hamstrings, buttock muscles, and hip extensors
- Leg extensions – extends and stretches hip and lower back muscles
- Back extension – extends and stretches mid back and lower back muscles
- Cat and camel – strengthens mid back and lower back muscles
- Curl ups – strengthens core muscles to help with balance and posture
- Bent knee raise – works your hip flexor and abdominal muscles
- Straight leg raise – also works your hip flexor and abdominal muscles
Note: Instructions and/or videos for any of the above-stated exercises can be easily found through an online search.
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