5 Easy Tips for An Aging Back

iStock_000016426262XSmallThe chance of suffering from back and neck pain increases with age as the body becomes weaker and more fragile, so it is important to maintain a healthy lifestyle, full of exercise, to lower your risk of pain.

Below are 5 exercises to help strengthen and support your back and a more active lifestyle!

  • Core Exercises: One of the best ways to strengthen your back is by doing abdominal or, most commonly referred to as, core exercises. A strong core will help support the back. While lying on your back with your knees bent and feet on the ground, tighten your stomach by drawing your belly button towards your spine.  Don’t hold your breath, but hold for 12 seconds or less depending on your ability.  Repeat this exercise 10 times if you are able.


  • Leg Exercises: Exercising the legs is important to keep them strong enough to hold your body upright and help keep you balanced. Also, when lifting objects, the weight should be on the legs, not the back. An easy and effective leg exercise is the knee raise. While on your back, bend your knees and place your feet flat on the ground. While pulling in your core, lift your knee, one at a time towards your chest. Repeat 12 times on each leg


  • Back Exercise: This next back strengthening exercise is also done on your back with knees bent and feet on the ground. Keeping your body straight and your core tight, lift one arm at a time to a 90 degree angle with your body. Repeat this 12 times on each arm.


  • Warm Up: Always remember to stretch and warm up before ANY activity. Walking is a great activity for both exercise and bone health.  Walk with a partner and remember to watch your step!


If you are unable to get to the floor to perform these exercises, consider doing them on your bed, as long as it is firm and allows support for your back.

Take into account your current state of health and don’t push yourself too hard, causing further injury or pain. Stop any activity if it causes discomfort.

Depending on the severity of your pain, you should consult with your doctor, chiropractor or physical therapist before starting any exercise routine. Your physical therapist or chiropractor can help you choose the right exercises for your condition and show you how to properly do each one so that you can even continue the routine at home.

Try these exercises and let us know what you think!

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