7 безопасных и эффективных упражнений от боли в спине для пожилых людей

Anyone can suffer from back pain, but for some older adults, it can be an everyday battle. The good news is that there are many simple spine exercises that can help relieve the pain. 

You won’t need any special equipment or a gym membership. Gentle movement alone can help increase mobility and strengthen your muscles. It may also reduce discomfort for those who suffer from stiffness, soreness, or sciatica (pain running from the back down your leg).

This guide explores the safest, most effective back pain exercises for seniors, which can be done easily at home. These exercises, when done correctly, can increase your range of motion and may make daily tasks feel easier. 

Besides physical well-being, you also stand to gain the mental benefits of these exercises, which include sharper focus, better sleep, and a more positive outlook.

Best Back Pain Exercises for Seniors

These are some of the top back-friendly exercises. They are pictured as being done on the floor or standing, but may also be performed on a stable, level surface on which it is possible to lie down, such as a bed. 

• Cat-cow stretch 
• Pelvic tilts 
• Seated forward bend 
• Bird-dog 
• Wall angels 
• Bridge pose 
• Child’s pose 

1. Cat-Cow Stretch

The Cat-Cow stretch is a gentle movement that increases the flexibility of the spine and relieves lower back tension. To do the cat-cow stretch:

• Start in a squared-off position on your hands and knees, called the tabletop position, with your wrists under your shoulders and your knees under your hips. 
• Take a breath in, arch your back, and lift your head and tailbone. This is the cow position. 
• Then exhale, round your spine, tuck your chin to your chest, and draw your belly in. This is the cat position.

Repeat the sequence slowly for 8–10 rounds.

2. Pelvic Tilts

Pelvic tilts are a simple but powerful way to strengthen the lower back and core muscles. Here’s how they are done:

• Lie on your back with your knees bent and feet flat on the floor, arms relaxed at your sides.
• Gently flatten your lower back against the floor by tightening your abdominal muscles and tilting your pelvis upward slightly.
• Hold for a few seconds, then release and return to the neutral position.

Repeat 10 – 15 times at a slow, controlled pace. Pelvic tilts are convenient and easy to do. You can do them while lying in bed or on a mat.

3. Seated Forward Bend

The seated forward bend is a gentle stretch that works the lower back, hamstrings, and spine. To do this stretch: 

• Sit on the floor with your legs together and extended straight in front of you. 
• Reach your arms straight out to the sides and then up overhead
• Hinge forward at the hips.
• Lead with your chest, aiming to bring your abdomen toward your thighs. 
• Reach your hands toward your feet, ankles, or shins
• Throughout the stretch, keep your back as straight as possible. 

Hold the pose for 20 to 30 seconds and breathe deeply, then return to a seated position.

If you cannot reach your feet, loop a towel or soft belt around your feet and use it to gently pull your body forward. 

4. Bird-Dog

The bird-dog exercise helps to make the lower back stronger. It also improves your balance and engages core muscles.

• Start by positioning your body in a tabletop form with your hands and knees on the ground. 
• Stretch one arm forward while extending the opposite leg straight back.  Keep your back flat and balance your hips throughout the movement. 
• Maintain the position for several seconds with controlled breathing before moving back to the initial tabletop position. 
• Repeat on the opposite side. 

Perform 8–10 repetitions on each side. 

5. Wall Angels

The Wall Angels exercise enhances chest mobility and builds upper back strength, which ultimately reduces back strain. To perform this exercise: 

• Stand with your back to the wall and your feet a few inches away from the wall but close enough to lean back on it. Bend your knees slightly so you can flatten out your entire back against the wall, including your lower back, by pushing slightly with your legs. 
• Raise your arms level to your shoulders like goalposts, with elbows bent and hands pointing up at 90 degrees. 
• Make sure your head, shoulders, and lower back stay as close as possible to the wall, ideally flat against the wall, during the exercise. Only move your arms; do not shrug your shoulders.
• Gently move your arms up and down against the wall in smooth movements similar to creating a snow angel.

Repeat 8–10 times, breathing evenly. This motion also helps correct posture. It helps work against the forward slump caused by weakness, sitting for long periods, or loss of bony support.

6. Bridge Pose

The bridge pose is a floor exercise that builds strength in the buttocks, lower back, and core muscles, which are essential for maintaining spinal health.

• Start your exercise by lying on your back and bending your knees so your feet remain flat on the floor while they stay hip-width apart. 
• Make sure your arms remain loose along your body while your palms point downward. 
• Push your feet into the ground and raise your hips until your body forms a straight line from shoulders to knees. 
• Keep your hips raised while squeezing your buttocks together for a few seconds before slowly returning to the starting position.

Repeat 8 – 10 times. While you do the bridge pose, keep your gaze upward and avoid turning your head so that you don’t strain your neck.

7. Child’s Pose

Child’s Pose is a soothing yoga stretch that helps alleviate tension in the lower back, hip, and spine. 

• Begin in a tabletop position, then sit back on your heels.
• Extend your arms forward on the ground. 
• Place your forehead softly against the ground or cushion. 

Maintain the stretch for 20 to 30 seconds while taking deep breaths. You may place a folded towel under your knees or between your thighs and calves to reduce knee pressure discomfort.  

Заключение 

Regular use of these simple back pain exercises for seniors can improve back flexibility and strength without damaging other joints. They are low-impact and easy to follow yet highly effective for reducing tension and strengthening the muscles that support your spine. Simple, regular movement can transform back pain from a lifelong condition into a manageable issue.