Help Your Aching Back with 3 Simple Exercises

Mar 16, 2022

Backache? Been there, done that. That’s what many of us would say. Who hasn’t experienced backache at least once in their lifetime? Sadly, it’s an ailment which many people suffer from on a daily basis – seniors especially – but there really isn’t an age limit. It can happen to anyone, at any time.

Should you be unfortunate to succumb to an aching back, there are a few exercises that can help alleviate your pain and get you up and moving again quickly.

If you want to avoid getting a back injury that could lead to aches and pains, try doing some exercises specifically aimed at targeting your back’s muscles. They can be a great way to warm you and your back’s muscles up prior to taking on any sporting activity, even if you’re pain-free.

Let’s Get Back in Action

Now then, get yourself into some comfy, preferably loose, workout clothes and let’s get started. And by the way, these are three exercises you can do in the comfort of your own home. No need to trudge over to the gym or rec centre.

Personally, I prefer to do these first thing in the morning – yes, every morning. However, if I have a tennis game or other sporty activity planned later in the day, I’ll do them an hour before heading out. All three will help strengthen your lower back, spine, and your buttocks. It’s worth a try, right?

1. Touch Your Toes

Yup, you’re going to bend down gently and reach for those tootsies. Toe touches are a good way to gently stretch out your back. Start out standing up straight with your feet together. Next, reach your arms up above your head and clasp your hands together, then lower them in front of you slowly and keep lowering them down past your hips, bending at the waist, and reach towards your toes keeping your knees straight (or flex them slightly). Go as far as you can without feeling discomfort and hold for about 10 seconds. You will feel a stretch in your back and the back of your thighs. Repeat 8-10 times.

2. Back Extensions

Back extensions improve not only your back strength but also your posture. Doing them is an excellent addition to any daily exercise routine, especially if you want to protect and build your back muscles. No one wants a back injury and this specific stretch/extension can ensure that injuries don’t occur while you’re enjoying your favourite sport. Begin in a face down position on the floor with your hands under your face and forearms flat on the floor. Slowly raise your head up and arch your back, and then push up onto your elbows. (As you get more adept, you can move to a fully extended arm position.) Hold for a few seconds, then lower yourself down again. Repeat doing eight to ten repetitions.

3. Cross Those Bridges

Finally, bridges are possibly one of the best stretches anyone could do to strengthen their back muscles. Lie down on your back on a firm surface. Bend your knees up while keeping your feet flat on the floor. Next, you’ll need to push through your feet to lift your pelvis up off the floor – keep your back straight and aim towards holding this position for 10 seconds if you can. Start out slowly and hold as long as you can. You’ll want to try to do 15-20 reps eventually.

Back to Basics

The more we move our bodies and stretch out their various parts, the better we’ll feel is my motto. More so now that I’m a senior and feeling the effects of aging on my own body.

Exercise doesn’t have to involve all sorts of machines and complicated routines. Use common sense when attempting any of these stretches for the first few times. And if you have any doubts, consult with your family doctor first to be sure they are suitable for you to do.

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