Back strengthening exercises for seniors
4 Back Strengthening Exercises for Seniors to try at home
The back muscles are among the essential areas of the body to strengthen and keep active for older adults. This is because the back muscles play a large role in enhancing major body movements- from bending, to standing and walking.
Strengthening your lower back as an older adult goes a long way in facilitating your movements and staying active. They prevent future injuries that may leave you inactive and give you the balance and flexibility you need to perform your daily tasks independently.
However, not all back strengthening exercises are suitable for seniors, which is why it’s good to know the suitable back strengthening exercises for seniors and how to practice them.
In this article, we will discuss seven back strengthening exercises you can try at home and in the gym.
Let’s dive right in.
Simple back strengthening exercises for seniors to keep the muscles active
Below are four back strengthening exercises you can perform as a senior. We recommend you hire the services of an at-home personal trainer to guide and support you as you perform each exercise. You can also make a local gym near me queries to perform these exercises at the gym. Note that these exercises are beginner-level exercises, so they are easy for seniors to perform.
1. Bridging
Bridging is a back strengthening exercise for seniors that target the core, abs, and your lower back. It improves your balance to walk and stand comfortably.
You can perform the bridging exercise three to five times a week to get the best results with the support of the best personal fitness trainer results.
How to perform the bridging exercise:
- Bend your knees on your exercise mat, place your arms by your sides and flatten your feet on the floor.
- Raise your hips from the ground so that your spine is no longer on the floor.
- Tighten your butt muscles and bring your hips back on the floor.
- Repeat
2. Sit-backs
Sit-backs are a type of back strengthening exercise for seniors who have difficulty with sitting and getting up from a chair or their bed.
They help strengthen your back muscles and improve your abdominal strength. You can perform sit-backs exercises on the mat or on the bed.
How to perform sit-backs exercises:
- Sit on the floor; bend your knees, and straighten your back.
- Cross your arms over your chest and place your palms on your shoulders.
- Lean back and lift with your abdominal muscles.
- Ensure your feet are placed on the ground and straighten your back.
- Repeat 10 times.
3. Bent Knee Raise
Bent knee raises are back strengthening exercises for seniors that you can perform during personal training at home. It works mainly to improve your lower and abdominal strength. With constant practice, you will see noticeable improvements in your balance and stability as well.
How to perform the bent knee raise:
- Lay back with your knees bent and your palms placed on both sides of your body.
- Lift one of your knees slowly towards your chest, breathe in as you do this.
- Lift your second knee slowly towards your chest so that both knees meet; breathe in as you do this.
- Keep your knees up for about 6 seconds, then take them back to their original position while breathing out.
- Repeat 10 times
4. Arm Raises
Arm raises are effective back strengthening exercises for seniors. They are easy to perform and work to enhance your posture and flexibility in your upper back and lower back muscles.
You can perform this exercise during fitness personal training at home, or you can make outdoor fitness classes near me queries to perform the arm raises under a fitness trainer’s supervision.
How to perform the arm raises exercise:
- Lie back, bend your legs, and keep your palms facing downwards on both sides of your body.
- Raise your arms up and straighten them in the air; breath in. Lower your arms and breathe out.
- Repeat the action for the second arm and repeat the exercise 10 times.
FAQs
How can I make my lower back stronger?
You can make your lower back stronger through back strengthening exercises. Consider doing bridges, pelvic tilts, knee-to-car stretches, lying lateral leg lifts, and more.
How do you get rid of back pain fast?
The best way to get rid of back pain fast is to perform back strengthening exercises such as bridging, arm raises, sit-backs, and more. Although, this also depends on the cause of the pain.
What exercises are bad for lower back pain?
The exercises to avoid your lower back pain include crunches, running, biking off-road, among others.
What are the best exercises for lower back problems?
The elliptical machine is regarded as among the best machines to reduce back pains. It comes with a separate foot platform that goes back and forth to give your back a smooth feeling.