Tips and Tricks to Help Seniors With Lower Back Pain

Lower back pain can be hard to deal with and significantly affect seniors’ daily lives. Even though it’s important to see a doctor to get a good diagnosis and treatment plan, there are some things they can do with the help of elder care to also ease the pain. However, it’s important to remember that these ideas might only work for some and that encouraging seniors to get professional medical care when needed is key.

Helping Seniors With Lower Back Pain Feel Better

Both the elder care team and loved ones can play a significant role in helping seniors work through their back pain. They can also encourage seniors to follow the care plan from their doctor or advocate for themselves if something isn’t working, in addition to discussing the following tips with them.

• Maintain good posture by sitting and standing the right way. Seniors have probably heard "don’t slouch" their entire lives, but it’s true. Slouching can put stress on the lower back and ultimately cause a lot of pain. When possible, seniors should use chairs that are made for their body or back supports to keep their spine’s natural curve.
• Regular exercise can help strengthen the back and abdominal muscles supporting the spine. Walking and swimming are good examples of low-impact exercises that can be very helpful and are often easy for seniors. If seniors have any concerns, they should talk to a doctor or physical therapist about other exercises that might be a better choice. Loved ones and the elder care team can help seniors start a walking routine by walking with them when they’re in the home.
• Doing gentle stretches can help ease tension and make the lower back more flexible. Seniors should also consider adding knee-to-chest stretches, hip tilts, and hamstring stretches to their workout routine. Again, talk to an expert to ensure they do the right exercises for their situation.
• Too much weight can put pressure on the lower back. By keeping a healthy weight through a balanced diet and regular exercise, seniors can lessen the stress on their backs and possibly eliminate some of the pain. The elder care team can help with meal planning, prep, and cooking to ensure they get the most nutrients.
• Stress and anxiety can cause muscle tightness and make back pain worse. Seniors can learn about deep breathing exercises, meditation, yoga, or tai chi by following phone apps, attending a class, or watching videos online. Yoga and tai chi can also increase their flexibility, which is often essential for senior health.

If back pain doesn’t go away or worsens after trying these tips and tricks, it’s essential that seniors return to their doctor to determine the root cause. They can reassess the diagnosis, offer more treatment options or change their medication. With the right support in the home through elder care and loved ones focused on empowering seniors, they can take necessary steps to ensure they’re doing all they can to manage their lower back pain effectively.

Sources:
https://www.healthline.com/health/back-pain/stretches-for-seniors
https://www.spine-health.com/conditions/lower-back-pain/general-remedies-low-back-pain-older-adults
https://health.clevelandclinic.org/back-pain-your-spine-and-father-time/