Lower back pain is one of the most common physical complaints among people in their 50s and 60s. It’s so common that many people would consider it to be a natural consequence of getting older. But that is a fallacy.
There are things you can do now to prevent lower back pain in the years to come. The stronger the muscles surrounding your back and neck, the more support your spine will have as you sit, stand, and move around.
By incorporating a regular core exercise program into your routine, you will be able to give your back the support you need to stave off that debilitating pain.
Here are three exercises[1] that you should consider regularly doing. If you have any pre-existing health conditions be sure to check with your doctor before undertaking them.
- Cat/Cow Stretch
Get on the floor on all fours, with your hands lined up with your shoulders and your knees lined up with your hips. You should look like a table. Inhale deeply. As you exhale, start the movement by tucking your tailbone under, lifting and rounding your back, and bringing your chin toward your chest. You will look like a cat stretching. On your inhale, tilt your tailbone up, releasing the abdomen down toward the floor and bringing your torso forward, raising your head slightly. You will resemble a cow with your belly hanging down. Repeat for five or six deep, full breaths.
- Pilates Swimmer
Begin by lying on the floor, face down, with your arms extended above your head about shoulder-width apart. Your legs should be spread about hip-distance apart. Keep your chin on the mat as you look forward. Inhale as you lift and stretch your right arm and your left leg at the same time. Exhale and lower them. Then inhale and lift your left arm and right leg. Exhale and drop them. Repeat five or six times.
- Crunches
Begin lying on your back on the floor with your knees bent and feet flat about hip-distance apart. Inhale deeply and then exhale as you squeeze your abdominal muscles to raise your upper body slightly off the floor. Hold this position for two seconds. Lower yourself back down to the floor slowly. Repeat. Note that you can either place your hands on your belly or your chest during this exercise. Repeat 10-12 times.
This three-exercise core routine will take no more than five minutes to complete. Yet, if you’re able to add it to your routine three times per week, you will go a long way toward warding off lower back pain in the years to come.
Written by Steve T.
As well as being an author, Steve is experienced in helping people to reach their physical goals.
References
[1] Health. 5 Quick Ways to Stop Back Pain. 2014-04-01
All articles are provided as general information and are not intended, nor may it be construed, as medical advice or instruction. Information and opinions expressed are believed to be correct and accurate to the best knowledge and judgement of the authors. Readers should consult their appropriately qualified health care professional prior to taking any action or inaction.