Share and Follow
Back pain is a frequent issue for those over 50, largely due to the cumulative effects of years of working, sitting, and standing. The primary concerns for this age group regarding back discomfort are stiffness in the lower back and poor posture. Incorporating daily exercises that emphasize mobility can boost blood circulation, enhance flexibility, and ultimately fortify the muscles that support the back. Neglecting regular movement can lead to stiffness and joint aches. Here are five straightforward daily exercises that can transform the way your back feels and operates within just 4 to 6 weeks.
5 Daily Moves to Strengthen Back & Prevent Pain After 50
Cat-Cow Stretch Loosens Up Your Spine
This move loosens up the spine, improves flexibility, and relieves stiffness.
How to do it:
- Get on all fours, with your hands and knees on the floor
- Inhale, arch your back and lift your head
- Exhale and round your spine, making sure to tuck your chin
- Repeat slowly for 8 to 10 reps
Easier version: If getting on the floor is tough, you can do the same motion standing with your hands on a countertop.
Common mistake: Try to avoid going through the movements too quickly. Slow, controlled movements and breathing are key for this stretch.
Glute Bridge Protects Your Lower Back
This stretch works your glutes and core, two muscle groups that protect your lower back.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor
- Push through your heels to lift your hips
- Squeeze your glutes and core muscles
- Lower hips back to the floor
- Do 10 to 12 reps
Easier version: For a beginner-friendly alternative, lift just a few inches off the ground until you build strength and can go higher.
Common mistake: Avoid overarching your lower back while in the bridge hold.
Bird Dog Builds Your Stability
The Bird Dog stretch builds stability in your core and back, helping to improve balance.
How to do it:
- Get on all fours
- Extend your right arm forward and left leg back so they are not touching the floor
- Hold this pose for 3 to 5 seconds
- Switch sides
- Do 8 reps each side
Easier version: For an easier version, keep your toes or fingertips touching the floor for balance.
Common mistake: Try to avoid rotating your hips while extending your arm and leg.
Seated Forward Fold Relieves Spine Pressure
This stretch focuses on the hamstrings and lower back, which relieves pressure on the spine.
How to do it:
- Sit on a chair, feet flat
- Slowly bend forward, reaching toward the floor
- Hold this position for 15 to 20 seconds
- Rise slowly
- Repeat 2 to 3 times
Easier version: For an easier version, reach towards the floor at your comfort level.
Common mistake: Avoid rounding your shoulders too much as you reach for the ground.
Standing Side Stretch Improves Your Posture
Â
This stretch opens tight muscles on the sides of the back and improves posture.
How to do it:
- Stand tall, with your feet hip-width apart
- Reach your right arm over your head and gently bend to the left
- Hold this position 15 seconds
- Switch sides
- Repeat 2 to 3 times
Easier version: For an easier option, keep your hand on your hip for balance.
Common mistake: Try to avoid leaning forward. Instead, remember to keep your chest open.
How to Fit These Moves Into Your Day
Many find that stretching in the morning is beneficial for loosening up after a night’s rest. Conversely, others might prefer to stretch in the evening to relieve tension before sleep. Whichever time suits you best, dedicating 10-15 minutes each day is all that’s required.
By consistently practicing these exercises daily, you’ll experience reduced stiffness, a stronger core, and improved posture. More importantly, you’ll feel more confident in your daily activities. Remember, stretching is about gradual improvement, but a commitment of 4 to 6 weeks can significantly transform how your back feels and functions.
Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
