In this article, we’ll be exploring the best back strengthening exercises for seniors and how to perform them. Whether you’re looking to relieve chronic pain or simply want to maintain your mobility, this guide has exactly what you will need to get started.
As we age, it’s natural for our bodies to experience changes that can impact our strength, mobility and overall quality of life. However, regular exercise can help combat these changes and significantly improve our day-to-day wellbeing. In particular, focusing on lower back muscle strength can be especially beneficial for elderly individuals.
EXERCISES
We’re going to go over the exercises that you can do to improve the strength, flexibility and mobility of your back. However, before any workout, you’ll need to first do a quick warm-up.
WARM UP
Before starting any exercise routine, it’s important to take a few minutes to properly warm up the body, as this can prepare the muscles, joints, and cardiovascular system for more intense activity and reduce the risk of injury.
A warm up can be as simple as 5-10 minutes of light cardio, such as walking, riding a bike, or even marching in place. The goal here is to increase your heartrate, increase blood flow to the muscles, and even build up a light sweat.
By taking just a few minutes to complete this simple warm-up routine, you can help prepare your body for exercise and enjoy a safer, more effective workout.
WORKOUT
Here are the strengthening exercises that you can do at home with no equipment. When put together, these movements offer a well-rounded approach to strengthening the muscles of the back and those that surround it. Keep in mind that if any movement is too difficult, you should modify it to fit your current strength level. Similarly, if you need to modify any movement to work around a previous injury or problem area, it is a good idea to do so to prevent further complications.
Superman
The Superman exercise is a great way to strengthen the muscles of the lower back. Here’s how to do it:
Step 1: Lie face down on the floor with your arms extended out in front of you and your legs straight.
Step 2: Lift your arms, chest, and legs off the floor at the same time, using your lower back muscles to lift your upper body and legs.
Superman Exercise for a stronger lower back.
Step 3: Hold the position for a few seconds, then slowly lower back down to the starting position.
Superman Exercise for a stronger lower back.
To make the exercise easier, you can start by lifting just your chest and arms off the floor, while keeping your legs on the ground. If that is still too difficult, you can also use your arms to help push off the floor and aid in the movement – but only the minimum amount necessary, so that your back is still doing the majority of the lifting.
If you’re looking for more of a challenge, you can try holding the position for longer periods of time, or adding ankle weights for extra resistance.
Bird Dog
The Bird Dog exercise is a great way to strengthen the muscles of the lower back and improve balance and coordination. Here’s how to do it:
Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
Lift your right arm and left leg off the ground at the same time, extending them out straight.
Hold the position for a few seconds, then lower back down to the starting position.
Repeat on the opposite side, lifting your left arm and right leg off the ground at the same time.
It is encouraged to do this movement on a carpeted floor or with a cushion below the knees. This way, you can reduce the pressure on your knees as you perform this exercise.
To make the exercise easier, you can start by lifting just your arm or just your leg off the ground, rather than both at the same time. If you’re looking for more of a challenge, you can try holding the position for longer periods of time, or adding ankle weights for extra resistance.
Glute Bridge
The glute bridge exercise targets the muscles in your glutes, hamstrings, and lower back, which can help to improve your posture and reduce the risk of lower back pain. Here’s how to do it:
Lie flat on your back with your knees bent and your feet flat on the floor, hip-width apart.
Place your arms at your sides with your palms facing down.
Engage your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Pause for a few seconds at the top of the movement, squeezing your glutes and keeping your core engaged.
Slowly lower your hips back down to the starting position.
Make sure to keep your feet firmly planted on the ground and avoid arching your back or overextending your neck.
To make the exercise easier, you can try lifting your hips only a few inches off the ground or using a cushion or yoga block under your hips for support. To make the exercise more challenging, you can try lifting one leg off the ground and holding it up while you perform the exercise, or adding resistance by placing a weight or resistance band across your hips.
For each exercise, you should repeat the movement for 8-16 repetitions, for 2 to 3 sets. As you develop the muscles involved, you’ll need to increase the number of repetitions you perform for each set, as well as the number of sets you perform.
When starting out, try to perform these exercises 2 days a week at a minimum. As you become stronger, and your body adapts to the workout, you can increase that to 3, or even 4 days a week.
CONCLUSION
It’s important to note just how important maintaining strong back muscles is as you age. By doing so, you can improve your posture, reduce the risk of back pain, and enhance your overall day-to-day wellbeing. While it’s common for our muscles to weaken as we age, incorporating regular exercise into our routines can help prevent this.
We urge our readers to start incorporating back exercises into their daily routines. It’s important to start slowly and listen to your body, gradually increasing the difficulty of exercises as you build strength. Also, be sure to consult your doctor prior to beginning a workout regimen in order to assess your ability to perform the exercises, and consider any other risk-factors.
We hope this article has provided valuable information and inspiration for you to take action towards your health. Strong back muscles are a key factor in maintaining a healthy and active lifestyle as we age, and we encourage you to start your journey towards a stronger, healthier back today.
