Back pain can be a real pain in the…well, back! It’s not uncommon for people to experience back pain. In fact, Statistics Canada tells us that “back problems are among the most common chronic conditions in Canada. Four out of five adults will experience at least one episode of back pain at some time in their lives, although occurrence is most often between the ages of 30 and 50.”
It should come as no surprise that, the older we get, the more susceptible we are to pains in the back. Especially for seniors, it’s crucial to find effective ways to alleviate discomfort, strengthen muscles and improve posture. Don’t let back pain hinder your golden years! There are many ways for seniors to find back relief and improve posture.
Engage in low-impact exercises to provide relief from back pain.
Low-intensity workouts can be your best friends when it comes to back pain relief. Think walking, swimming or tai chi. These activities provide the dual benefit of boosting cardiovascular health while gently strengthening your core and back muscles. Regular exercise increases blood flow to the area, promoting healing and reducing stiffness.
“Get some type of aerobic exercise, such as walking, every day,” encourages HealthLinkBC, “Even a couple of minutes will be helpful, and you can gradually increase your time. Choose a couple of stretching and strengthening exercises that you enjoy doing, or vary them from day to day.”
Stretch it out.
The importance of stretching is so underrated. It is highly recommended before and after every workout, no matter your age. However, don’t think that stretching should only be reserved for times when you exercise. You should incorporate stretching into your daily routine. Doing so will improve flexibility and reduce muscle tension. Simple stretches like the cat-cow stretch or the seated forward fold can do wonders for your back.
Hold each stretch for about 15-30 seconds and perform them regularly. Stretching not only eases muscle tightness but also enhances your overall range of motion, making it easier to move without straining your back.
Maintain a healthy weight.
Carrying excess weight can exacerbate back pain. The heavier you are, the more stress you place on your spine. Focus on maintaining a healthy weight through a balanced diet and regular exercise. Consult a healthcare professional for guidance on the best weight management approach for your individual needs. Shedding even a few pounds can significantly reduce the strain on your back and improve your overall well-being.
Winnipeg’s River East Physiotherapy reports the findings of a recent study. It surveyed a group of 46 obese adults with mild-to-severe back pain and moderate-to-severe loss of function. “Everyone followed a diet and exercise plan for a full year,” their website reveals, “After 14 weeks, 98 per cent of the group had lost a significant amount of body weight. Half the group reported major pain relief. Function improved for almost three-fourths of the group (73 per cent).”
Visit a chiropractor.
Chiropractors focus on drug-free methods of improving spinal health. They adjust the spine in order to keep it aligned, correcting dislocations known as “subluxations”. With regular treatments, they can help to both significantly reduce back pain and improve overall health.
Via Newswire.ca, the Canadian Chiropractic Association reveals that more than 11 million Canadians suffer from an injury or disorder that affects their movement. One in eight of them have reported a chronic back problem and almost one-third indicate activity limitations due to back pain. Of the approximately 4.5 million Canadians treated by chiropractors each year, 90 per cent believe that it improved their overall quality of life, more than any other method.
Stay hydrated.
Believe it or not, staying hydrated plays a role in back pain management. Proper hydration supports the soft tissues in your back, keeping them flexible and reducing the likelihood of stiffness. Aim to drink enough water throughout the day to stay hydrated. As well, incorporate hydrating foods like fruits and vegetables into your diet.
“The small discs in your spine link dehydration and back pain,” informs Michigan’s Shields Chiropractic, “Those discs are filled with a jelly-like substance that is almost 75% water…When your spinal discs aren’t hydrated, they can’t protect and support your spine as they should. These jelly-like discs are between every two vertebrae of the spine and they absorb much of the shock from day-to-day movements while also protecting your spine.”
Sleep smartly.
Your sleeping posture matters more than you might think. Invest in a mattress and pillows that provide adequate support for your spine. If you’re a side sleeper, place a pillow between your knees to maintain spinal alignment. Back sleepers can put a small pillow under their knees. These adjustments keep your spine in a neutral position, reducing the risk of waking up with a stiff back.
At Advantage Home Health Solutions, we proudly offer support pillows, support beds and adjustable beds. They work wonders in helping people get sound sleeps at night. In addition to improving breathing, comfort and safety while sleeping, electric adjustable beds make eating, writing, reading and watching television more comfortable.
Use a power lift recliner.
We also proudly offer power lift recliners that come in a wide variety of sizes and styles as well as contemporary fabrics and colours to match your home decor. A great recliner is all about comfort. It helps to reduce pain by letting you find your most comfortable position with just the touch of a button.
Some lift chairs recline all the way back to a sleep-ready position. Other models even offer additional recline positions to increase circulation and provide hidden pleasures like heat and massage. When you’re done relaxing, the same button that got you there will lift you right back up to your feet again!
The Advantage Home Health Solutions team always ensures that you have the complete picture to make an informed decision. You’ll know all of the possible options so you can choose which solution is best for you. To learn more about our power lift recliners, please don’t hesitate to give us a call at 403-460-5438. You may also email us by filling out the form on our Contact page!
