Lower Back And Hip Pain Exercises For Seniors And The Elderly

(Scroll down for the exercise video)
Picture37-lower-back-and-hip-painLower back and hip pain  exercises for seniors and the elderly include the leg extension exercise  below.

This is a great exercise not only for the low back but also the buttock muscles and hip.

Try these exercises 3 – 5 times per week to decrease your symptoms and increase your strength and endurance all day.

If you have trouble getting up off the floor, you may want to perform this exercise on your bed or couch.

If able to do this on the floor, try kneeling on gardening pads.

This helps protect painful knees from  pressure.

Also for those with arthritic hands, investing in a pair of inexpensive push-up handles will bring your wrists into a neutral position and decrease wrist pain.


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Lower Back And Hip Pain – Leg Extensions


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Purpose of this exercise:

  • To stretch and extend the lower back and hip muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

How to do it:

Step 1

leg extension starting position

  • Begin by getting on your hands and knees, place your pelvis in a neutral position.

Step 2

leg extension end

  • Begin to bring your right leg back, extending it as far as comfortable.
  • Return to starting position and repeat 10 times.

Breathing:

  • Exhale during the backward movement phase.
  • Inhale during the forward movement phase.

Tips:

  • Keep breathing in through your nose and out through your mouth
  • Don’t let your legs get away from you.
  • Try to keep your hips as still as possible. This will assist with  pelvic stabilization and strengthening.

Take it up a notch:

  •  Make it a little harder by lifting your foot toward the ceiling.

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Back Exercises

Watch These Exercise Videos


1. Eccentric Straight Leg Raise

  • This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.

2. Bent Knee Raise

  • This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.

3. Curl Ups

  • Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your
  • abdominal muscles are strong.

4. Cat and Camel

  • To stretch and extend the lower back and mid back muscles. Exercises for back pain and loosening up the pelvic area and learning the pelvic tilt.

5. Back Extension

  • To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and
  • standing.

6. Leg Extensions

  • To stretch and extend the lower back and hip pain muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

7. Bridging

  • These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

8. Pelvic Tilt

  • To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore backs after a long day of walking!

9. Sit Backs

  • This back strengthening exercise will firm your abdominal muscles.
  • It will help your ability to get out of bed or up from a chair.

10. Arm Raises On Back

  • This back muscle exercise improves the range of motion in your upper back and shoulders.
  • When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominal muscles.

11. Arm Raises On Knees

  • This back pain and exercise movement will improve your upper back and shoulder stability.
  • It is also helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

12. Hip Flexion

  • This lower back exercise will improve your lower back range of motion and flexibility.
  • It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.

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