Stretches/Exercises for Back Pain

Back pain is a common complaint among senior citizens. It can be caused by a variety of factors, including arthritis, osteoporosis, and muscle strain. However, stretching can help alleviate the pain and improve flexibility. Here are some stretches that senior citizens can do to help alleviate back pain.

1. Knee-to-chest stretch

• Lie on your back with your knees bent and feet flat on the floor.
• Bring one knee up towards your chest and hold it with both hands.
• Hold the stretch for 20-30 seconds, then release and repeat with the other leg.

2. Cat-cow stretch

• Get on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips.
• Arch your back up towards the ceiling, pulling your belly button in towards your spine.
• Hold for a few seconds, then release and let your back sag down towards the floor.
• Repeat the movement, going back and forth between the two positions for 10-15 repetitions.

3. Child’s pose

• Start on your hands and knees.
• Lower your hips back towards your heels and stretch your arms out in front of you.
• Hold for 20-30 seconds, then release.

4. Seated spinal twist

• Sit on a chair or the floor with your legs crossed.
• Place your left hand on your right knee and your right hand behind you.
• Twist your torso to the right, looking over your right shoulder.
• Hold for 20-30 seconds, then release and repeat on the other side.

5. Hamstring stretch

• Sit on the floor with your legs extended out in front of you.
• Reach forward and try to touch your toes.
• Hold the stretch for 20-30 seconds, then release.

It is important to remember to listen to your body while doing these stretches for back pain. If any of them cause pain, stop immediately. It is also a good idea to consult with your doctor or physical therapist before starting any exercise program, especially if you have chronic back pain or other medical conditions.