As we get older, many of us start to struggle to stay fit, while causing or worsening existing back pain in the process. However, you can take a few safe and simple precautions to prevent spine injuries while exercising.
There are also a few exercises that you can do to strengthen your spine and core. In turn, this will help prevent spine injuries and keep you mobile. Remember to do each exercise very carefully. If it’s uncomfortable or puts any strain on your back or hips, either try a simpler version or a different activity.
If you have problems getting up or down from the floor or seated position, make sure that there’s someone with you before exercising. You can also use a sturdy, non-slip chair to get up from the floor if needed.
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Pre-Exercise Preventative Measures
Before you start exercising, there are a few essential things to do to protect yourself from any back or spine injuries. Most importantly, speak to your doctor or chiropractor. If there are any specific activities you should avoid, they’ll note it for you.
You might also be able to use a compression back brace to help you with some exercises and protect your back. However, depending on the current condition of your spine, it might not be recommended. Always check with your physician before using any equipment, even a brace.
Finally, make sure that you warm up before any exercises. Doing simple things like shoulder, wrist, and ankle circles can help loosen your muscles before you attempt anything more strenuous.
Doing stretches every day is generally beneficial for your health. Just doing a few of the basic ones daily can strengthen your muscles, improve your posture, increase mobility, and protect your spine.
Safe Exercises
You might be excited to start exercising, but keep in mind that your body might not be as flexible as your mind may believe. Be very careful when you do your first few sessions, and never push your body harder than you should.
There are many myths about seniors exercising, the most common of which is that you might be too old to start. In fact, the right exercises can help you prevent spine injuries, or even strengthen your back.
Here are a few safe exercises you can try:
- Seated Row
- Lower Back Stretch
- Knee-to-Chest Stretch
- Spinal Twist
- Upper Back Stretch
- Shoulder Shrugs
- Pelvic Tilt
Remember, none of these exercises are supposed to hurt. While you can expect some discomfort, stop immediately if you feel any sharp or shooting pains in your back. It’s recommended that you don’t exercise alone for safety.
A great way to get exercise as a senior and prevent back injuries is to do your routines in a pool. The water will create natural resistance while preventing high-impact shocks.
Exercises to Avoid
Some exercises will always be risky, no matter how many precautions you take. High-impact sports like running, for example, can severely aggravate existing back pain or cause spinal injuries. Tennis, golf, and similar sports that involve sharp, quick twists can also damage your spine.
Extreme bending and heavy lifting aren’t recommended. Finally, exercises that involve bending forward for extended periods, such as cycling, can also hurt your spine or worsen back pain.
Post-Exercise
As with any other type of exercise, it’s essential to cool down. Try to do a few of the same gentle stretches that you use for warming up instead of doing nothing at all. It’s also a good idea to take a lukewarm shower to help your muscles relax.
It’s vital to be very aware of your body post-exercise. It’s natural to experience a little discomfort after doing your exercise routine, but it shouldn’t be painful. If you experience persistent or sharp back pain, immediately seek medical help.
Bonus Benefits
Regularly exercising and strengthening your spine has more benefits than just helping you prevent injuries. Some health insurance plans may award points and discounts, depending on how often you do your exercises and which ones you do. Some Medicare Advantage plans offer discounts on gym memberships, but this varies by insurance company.
Conclusion
There’s no reason why you can’t have a healthy exercise routine as a senior. By taking the right precautions and exercising carefully, you can prevent injuring your spine or back.
Always remember to check with your physician before you start exercising, and don’t forget to do gentle pre- and post-exercise stretches.
The benefits of regular exercise are numerous. You can improve your posture, strengthen your spine, and core, and even get extra health insurance benefits. Remember, it’s never too late to start enjoying the benefits of regular workouts, no matter your age.
