Table Of Content

Back Pain Exercises for Seniors: Simple Movements to Decrease Back Pain, Improve Posture, and Prevent Injury After 60 (Strength, Yoga & Core Training for Seniors) Scott D. Murray All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Copyright © Scott D. Murray, 2022. Table of Contents Chapter 1: Our Bodies and Ageing Back Pain: Is it a Normal Part of Getting Older What Causes Back Pain? Chapter 2: The power of your core Everyday Core Training Benefits of a Strong Core How to Strengthen your Core Chapter 3: Specific Exercise Strategies for Back Relief Chapter 4: Exercise and Back Pain Benefits of Exercise Exercise as Prescription for Back Pain Maintaining the Exercise Program over Time Why Exercise is Necessary for Your Back Pain Exercise and Fitness to Help your Back How Exercise Helps the Back Chapter 5: The power of Stretching for Back Pain Relief General Tips for Stretching to Reduce Back Pain Stretches for Low Back Pain Chapter 6: Back Strengthening Exercises Physical Therapy Programs Common Forms of Strengthening Exercises Chapter 7: Low-Impact Aerobic Back Exercises Benefits of Aerobic Exercise Types of Low Impact Exercise Chapter 8: Healing your Back with Yoga Healing Benefits of Yoga Main Components of Yoga How Yoga Helps the Back Mental benefits of Yoga Yoga Poses for Your Back Chapter 9: Core back exercises for Seniors Chapter 10: Back Bracing for Lower Back Pain Relief Types of Back Braces used for Lower Back Pain Relief When to Consider a Back Brace How to Use and Wear a Lower Back Brace Chapter 11: Pilates Exercise System to Promote Back Health Pilates Exercise and Back Pain Chapter 12: Best Back Strengthening Exercises for Seniors Best Back Exercises to Help Seniors Things to Avoid Chapter 13: Simple Daily Habits to Stop Back Pain 10 daily habits to stop back pain Chapter 14: Natural Ways to Relieve Back Pain Chapter 1: Our Bodies and Ageing Back Pain: Is it a Normal Part of Getting Older Similar to graying hair and losing track of where you put your keys, back or neck pain seems to become more common as we age. But it is an issue of degree. What level of back discomfort is abnormal? Is that piercing, stabbing sensation just "creakiness" brought on by ageing, or might it be a sign of something more serious? This is a common query, according to Penn Medicine doctor Alexis Barry, MD, CAQSM. Along with some symptoms that may point to illness or damage, Dr. Barry talks about several markers of an ageing spine. Normal or Not It's common to experience neck or back pain as you become older. According to Dr. Barry, back discomfort and aches are inevitable parts of life. "Back and neck pain are exceedingly prevalent; according to some estimates, 85% of people will have back or neck discomfort at some point in their lives. Dr. Barry claims that between the ages of 40 and 60, most people begin to experience back pain. Although some people experience the consequences of an ageing spine as early as age 30, there isn't necessarily cause for alarm if it starts earlier. While a small amount of back pain is completely natural, there are a number of indicators that your neck or back pain is coming from something more serious, like a tumour or infection. A doctor should be consulted if back or neck discomfort becomes incapacitatingly severe, advises Dr. Barry. "Make sure you consult a doctor if you experience substantial pain while you engage in routine activities, such as working out or exercising." If you experience any of the following symptoms in addition to neck or back discomfort, you should visit a doctor: ● Fevers ● Unaccounted-for weight loss ● Nighttime pain that worsens ● Bowel or bladder leakage ● Leg pain that travels downwards sharply ● Tingling or numbness ● Weakness ● Severe pain that doesn't go away even after resting ● The discomfort you feel after falling or getting hurt Even if you don't have these symptoms, it won't hurt to visit a doctor if you have neck or back pain. Even while back or neck pain is unavoidable, you don't have to tolerate it, explains Dr. Barry. "If you don't treat it, you run the risk of losing your ability to function as you once could. You can find it challenging to carry out your duties or take pleasure in your pastimes. Your doctor might suggest the following to treat pain: ● Medications ● Injections ● Surgery ● Physical therapy What Causes Back Pain? Discs Back or neck pain frequently results from discs, the gel-like cushions that sit between the vertebrae (bones in the spine). They enable your back to flex or bend and assist in maintaining the natural curve of your spine. Most significantly, discs cushion the impact of walking or running. A herniated disc is one that has ruptured, oozing its jelly-like center and causing adjacent nerves to tingle. Herniated discs are probably the most frequent cause of back pain in younger people, but they are still a major source of discomfort in older patients, according to Dr. Barry. The discs dry out and lose some of their malleable and spongy qualities as you age, he claims. "They stiffen up, which raises your chance of developing a herniated disc. Arthritis Another typical reason for back or neck pain is osteoarthritis, a kind of arthritis characterized by "wear and tear." A flexible, elastic substance called cartilage lines the joints between the vertebrae. The cartilage deteriorates with aging. The discs also start to dry up and get smaller, which increases pressure on the joints. Back discomfort may result from the inflammation that this pressure generates. Cervical spondylosis may be to blame when neck pain is the primary location of spine pain (arthritis of the neck). When the bones and cartilage in the neck experience abnormal wear, cervical spondylosis results. Spinal Stenosis Spinal stenosis patients visit Dr. Barry frequently complaining of pain. When the spine narrows in one or more places, it develops spinal stenosis. The compression on the spinal cord or nerves due to the constriction results in pain, numbness, or cramping. One of the major risk factors for spinal stenosis is aging, although other variables that can contribute to this illness include: ● Joint (arthritis) and bone disease ● Herniated discs ● Tumours ● spinal cord injuries Can you maintain a young spine? There is a technique to lessen your risk of experiencing severe back pain, even if some back discomfort is normal as you get older. Dr. Barry says, "I always say—weight, weight, weight." According to Dr. Barry, "every pound you carry exerts pressure on your musculoskeletal system." Generally speaking, each pound places 4 pounds of pressure on the system when walking and 8 pounds of pressure when running. It's crucial to keep a healthy weight since the less strain you put on your back, the better. Dr. Barry advises regular aerobic exercise, such as riding, jogging, or walking, in addition to consuming a balanced diet. He asserts that exercise supports weight loss and back health. Just be cautious—if exercise is making your pain worse, consult your doctor. Dr. Barry declares that "everything that produces pain is wrong." Pain is the body's natural, inbuilt signal that something is wrong with what we're doing. Never entertain any form of pain," he added.