Hey guys, do you want to know which core exercises for seniors with back pain are the best? Keep on reading!
Several different core exercises can help seniors with back pain. However, it is essential to note that not all exercises are appropriate for everyone.
It is always best to consult a doctor or physical therapist before starting any new exercise routine. This blog post will discuss 11 core exercises to help seniors with back pain.
Let’s get started!
Best Core Exercises For Seniors With Back Pain
1- The Plank
The plank is a classic and one of the better-known core exercises for seniors with back pain. It targets your core muscles. Start out lying face down on the floor. Your body should form a straight line from head to toe.
Lift your hips off the ground until they are parallel to the floor. Hold this position for 30 seconds. Rest for 30 seconds and repeat.
The plank is one of the simplest and best exercises to strengthen the core and abs and is easy on the lower back.
2- Side Plank
Let’s work those oblique muscles with the side plank and build a strong core.
Start out lying on your left side. Place your right hand under your shoulder and raise yourself into a pushup position. Keep your elbow tucked close to your body. Raise your upper body until it’s perpendicular to the floor. Hold for 30 seconds. Switch sides and repeat.
3- Seated Russian Twist
Good core workouts should include the Seated Russian Twist. Fitness experts say that the movement helps improve mobility in the spine while also working the muscles in the lower back and abdomen.
To perform this exercise, sit on the ground with your knees bent and your feet flat on the floor. Place your hands on your thighs or crossed in front of your chest. Slowly twist your torso to the right, then to the left. Repeat this motion for 10-15 repetitions.
Variation: You can also perform this exercise with a medicine ball or dumbbell in your hands.
4- Pilates Scissor
The Pilates scissor is one of the core exercises for seniors with back pain that you must add to your repertoire. This exercise helps improve your spine’s flexibility and strengthens the abdominal muscles.
To perform this exercise, lie on a mat with your legs extended straight up in the air. Place your hands on your lower back for support. Slowly lower your right leg toward the floor, then raise it back up. Repeat this motion with your left leg. Do 10-15 repetitions of this exercise.
Variation: You can also perform this exercise with a resistance band wrapped around your ankles.
5- Seated Spinal Twist
Number 5 on our list of core exercises for seniors with back pain is the seated spinal twist.
This move is excellent for stretching and lengthening the spine and massaging the lower back. Not only that, but it’s often used as a therapeutic pose to help relieve back pain.
To perform this routine, sit on the ground with your legs extended in front of you. Place your right hand behind you and your left hand on your right knee. As you inhale, lengthen your spine. On the exhale, twist to the right, bringing your right shoulder toward your left knee. Hold for five to eight breaths, then repeat on the other side.
Variation: You can also make this move sitting in a chair. Sit tall with your feet flat on the ground and place your hands on the armrests. As you inhale, lengthen your spine. On the exhale, twist to the right, bringing your right shoulder toward your left knee. Hold for five to eight breaths, then repeat on the other side.
This variation of the best core exercises for seniors with back pain works wonders.
6- Cat-Cow Pose
Easy to perform, but one of the best core muscle exercises for seniors with back pain is the cat-cow pose. This pose is a great way to warm up the spine and prepare it for more advanced stretches. Plus, it also helps to massage the lower back.
To perform this pose, start on your hands and knees with your wrists directly below your shoulders and your knees below your hips. As you inhale, arch your back and look up towards the ceiling. On the exhale, round your back and tuck your chin towards your chest. Continue alternating between these two positions for 10-15 repetitions.
Variation: You can also do this pose standing up. Start with your feet hip-width apart and your hands on your hips. As you inhale, arch your back and look up towards the ceiling. On the exhale, round your back and tuck your chin towards your chest. Continue alternating between these two positions for 10-15 repetitions.
7- Child’s Pose
Don’t be fooled by the slightly weird name because it’s one of the most efficient core exercises for seniors with back pain. This exercise is a great way to stretch the lower back and relieve pain. In addition, the said routine helps to decompress the spine.
To do this, start on your hands and knees with your wrists directly below your shoulders and your knees below your hips. As you exhale, slowly lower your buttocks towards your heels and stretch your arms out in front of you. Hold this position for 30 seconds to one minute.
Variation: You can also do this pose with your arms by your sides.
8- Pelvic Tilts
Pelvic tilts are said to be one of the most popular and best core strengthening exercises to stretch the muscles in the lower back. This is one of the top 11 core exercises for seniors with back pain for a good reason. This exercise also helps to improve flexibility in the spine.
To perform this routine, on your back, lie on the floor with your knees bent and your feet flat. Place your hands on your lower back for support. As you exhale, tilt your pelvis towards your navel, tucking your tailbone under. Hold this position for five to 10 seconds. As you inhale, return to the starting position. Do 10-15 repetitions of this exercise.
Variation: You can also do this exercise with one leg extended straight out in front of you.
9- Cobra Pose
This pose is a great way to stretch the lower back and spine muscles and is one of the better-known core exercises for seniors with back pain. It also helps to strengthen the muscles in the back and shoulders.
Most fitness experts agree that this routine is a less advanced version of the Upward-Facing Dog Pose.
To perform this pose, lie on your stomach on the floor with your legs extended behind you and your palms flat on the floor beside your shoulders. As you inhale, press down into your hands, lift your chest, and head off the floor. Hold this position for five to 10 breaths.
Variation: You can also pose with your forearms on the floor.
10- Knee-to-Chest pose
Number 10 on our list of best core exercises for seniors with back pain is the knee-to-chest-pose.
This stretch is a great way to relieve lower back pain and improve flexibility in the spine. It also helps to stretch leg muscles and the gluteal muscles. With proper form, this routine can also help to relieve sciatic pain.
To do this pose, lie on your back with your knees bent and your feet flat on the floor. Place your hands on your lower back for support. As you exhale, bring your right knee to your chest and hug it with your arms. Hold this position for five to 10 breaths. Repeat on the other side.
11- Seated Forward Bend
The seated-forward bend is only doable if you are a flexible guy; it’s one of the top core exercises for seniors with back pain.
This pose is a great way to stretch the muscles of the back, shoulders, and hamstrings. It also helps to improve flexibility in the spine and build core strength.
To do this exercise, sit on the floor with your legs extended straight out in front of you. As you exhale, lean forward from your hips and reach your hands towards your feet. Hold this position for five to 10 breaths.
Variation: You can also do this pose with your legs bent.
Why are these stretch exercises so good?
Stretching is important because it improves flexibility and reduces stiffness. When you stretch, you release tension in the muscles surrounding your spine. This allows your body to move freely, decreasing the pressure on your joints and nerves.
Stretches also increase blood flow, improving muscles’ circulation and oxygen levels. This helps keep your muscles healthy and strong.
Infographic: Tips For Living With Back Pain
Conclusion
As you can see, various core exercises exist for seniors with back pain. I don’t expect you to do all the 11 exercises mentioned in this article. Pick out the one that suits you best.
Remember, building a strong core is a great way to prevent and help with back pain.
I will repeat what I said earlier. These exercises are not appropriate for everyone. Try them out individually and listen to your body while performing these exercises. If you feel any pain or discomfort, stop and go and see a specialist.
I’m 100% positive that you will find some great ones. The trick is to add two or three to your list of everyday activities.
You’ve probably noticed that most of the core exercises for seniors with back pain in this article are yoga exercises. If you want to know more about yoga. Just let me know. I’m happy to write more articles about it.
Do you have experience working out your core while having a back pain issue?
Would you add any core exercises for seniors with back pain to this list?
Please let me know in the comments below.
Stay Healthy and Strong!
