Lower back pain is a problem that may affect seniors at an older stage. To prevent lower back pain in seniors, they can adapt to different ways to reduce strain on their back. A good posture, healthy weight, and strong muscles may prevent lower back pain in your loved one. Here are a few ways for your loved one to prevent back pain.
1. Use a Comfortable Chair That Provides Support
If your loved one sits for the whole day then he or she can use a chair that provides good lumbar support. In this way, your loved one may sit with a good posture. The proper way of sitting is to straighten your upper body at a 90-degree angle with the thighs. To maintain a good posture, the knees and hips should be parallel to the ground.
Your loved one should keep his or her feet in front of his or her knees to exert less pressure on the back. Ask your loved one to walk around for a minute after every hour of sitting. Your loved one can put a pillow or a small towel behind his or her back for extra support. Place a short stool to elevate the feet which may provide comfort to the back.
2. Support Your Spine & Sleep in a Proper Position
Your loved one can practice to sleep sideways, with his or her hips, legs and back aligned. If it’s hard for your loved one to align his or her body then he or she can place a pillow between his or her thighs. Your loved one can pull the knees up a bit, so his or her body is in the best position for sleeping. This position may help your loved one to relieve pressure on his or her back by reducing the spine’s curve.
Buy a firm mattress for your loved one so he or she can sleep can sleep on an even surface. Your loved one should not sleep on his or her stomach because it put a strain on his or her back. If your loved one likes to sleep on his or her back then place a pillow under his or her knees for extra support.
3. Start a Passive Stretching Routine
Stretching exercise may prevent and relieve back pain in your loved one. Seniors may reduce their chance of injury by stretching once in a day. Your loved one should consult the doctor before starting a major stretching routine. But, there are many safe stretching exercises which your loved one can start doing.
Stretching may help your loved one to increase his or her flexibility and mobility. Passive stretching may help your loved one to relax and straighten his or her back. Seniors should stop any exercise immediately if it is causing them pain. Your loved one can stretch several times a day if he or she is comfortable with it.
4. Perform a Light Cardio after Long Periods of Inactivity
There are many low-impact exercises which may help your loved one to prevent back pain. Ask your loved one to do a gentle cardio if he or she spends the whole day sitting. Swimming or riding a stationary bike is an example of a light cardio exercise.
These light cardio exercise may strengthen your loved one’s lower back. Your loved one can talk to the doctor about what type of cardio may suit him or her. Exercise may differ according to a senior’s fitness and medical conditions.
Alexis Rodgers is a passionate writer and loves dogs. He has been writing since his teenage and now enjoying a flourishing career with Home Care Assistance of Bethlehem. Alexis’s writings are a clear reflection of his love for people that emit strong vibes of positivity to let others know there is light and hope to find happiness in even the little things in life.
