7 Best Lower Back Stretches For Seniors
As we age, the likelihood of developing lower back pain increases. One way to combat this issue is by regularly performing lower back stretches. Here are 7 lower back stretches that are specifically designed for seniors:
- Knee-to-Chest Stretch: This stretch helps relax the hips, glutes, and thighs. Lie on your back with both knees bent and feet flat on the floor. Bring one knee towards your chest and hold for 30-60 seconds before repeating on the other side.
- Child's Pose: This traditional yoga pose gently stretches the glutes, thigh muscles, and spinal extensors. Start on your hands and knees and lower your hips back towards your heels while stretching your arms forward. Hold for 30-60 seconds.
- Lumbar Cat-Camel: This exercise targets the lumbar spine and can help improve mobility. Begin on your hands and knees and round your back up towards the ceiling before lowering it down towards the floor. Repeat for 15 reps.
- Piriformis Stretch: This stretch targets the piriformis muscle which can often contribute to lower back pain. Lie on your back with both knees bent and feet flat on the floor. Cross one ankle over the opposite knee and pull the knee towards your chest. Hold for 30-60 seconds before repeating on the other side.
- Lower Back Flexion: This stretch helps relieve tension in the lower back. Lie on your back with both legs straight. Slowly bring your knees towards your chest while flexing your lower back. Hold for 30-60 seconds.
- Seated Spinal Twist: This stretch targets the lower back and can also improve spinal mobility. Sit on a chair with your feet flat on the floor. Twist your torso towards the right while holding onto the back of the chair with your left hand. Hold for 30-60 seconds before repeating on the other side.
- Back Extension: This stretch helps strengthen the lower back muscles. Lie face down with your hands under your shoulders. Slowly push up through your hands while keeping your hips and pelvis on the ground. Hold for 30-60 seconds.
Remember to always consult with your healthcare provider before starting a new exercise routine. Additionally, if you experience any pain or discomfort during any of these stretches, stop immediately and seek medical advice.
