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5 Solutions to Lower Back Pain Using Our Grannies’ Experience

5 Solutions to Lower Back Pain Using Our Grannies’ Experience

Seniors are always under the threat of losing movement ability. Many of them face dementia after severe injuries; others become unable to move on their own due to other reasons. Because of this, elderly people know how to fight back pain for sure.

All in all, these are the most common reasons for reduced hip mobility:

  • Traumas and injuries
  • Specific disorders
  • Sedentary life (passive lifestyle)
  • Lack of motivation
  • Regular car drives
  • Frequent stresses
  • Problems with back or coordination

Each of these problems can be solved or minimized with the help of our grannies’ experience.

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Various life transitions lead to such consequences as depression and inability to move. This article reviews the top pieces of advice tested by their grandparents.

Before You Begin

Before we start discussing the series of physical exercises for improved movement, take into account that you can purchase some equipment which also cures your inability to move. Those who demand some assistance can order shower stools, special massagers, or walkers for seniors for affordable prices. These tools will minimize the pain and increase ability to move all alone.

Complex of stretching exercises is one of the best methods to increase body flexibility and freedom of movement. The National Institutes of Health offers the following elementary tips shared by our grannies before starting any practices.

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1. Set the appointment at your doctor’s office.

You can set the appointment with your doctor in order to evaluate your health condition and find out which stretching exercises are safe for you. It is especially crucial for people over 60. You may think that old people prefer using traditional medicine and recovering on their own. However, experienced grannies turn to modern technologies when it comes to serious treatment.

Modern seniors are well aware of the technical progress and efficiency of contemporary practices, so they recommend using special tools and take corresponding drugs prescribed by professional. But you should start with the in-depth medical examination. Even if your back is okay, you may find other areas to be improved.

2. Do not ignore warming up sessions before beginning stretching exercises.

For instance, you can do arm-pumping first. Grannies are not that lazy, so they do not ignore the importance of warming-up or relaxation methods. Yoga and other meditation-related practices are an important base for every set of physical exercises. Youth often avoids this stage, but you should try to include at least 7-10 minute meditation for the first few times.

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3. Mild discomfort is okay, but stretching itself does not have to cause any discomfort or unpleasant feelings.

It is fine to go in sweat, but any pain is unacceptable. Your granny will prove that she stops working each time when she feels pain. And it is not caused by her laziness or lack of motivation; if you do something against the will of your body, it may hurt even worse. Your grannies also would recommend applying special ointment for back pain.

4. Conduct slow and steady movements to make it possible for your muscles to stretch naturally.

Smooth movements are not always an indicator of an old person. It is a wise method to overcome harsh consequences.

5. Know your diagnosis and specific health problems!

Sit down with your healthcare provider and choose one of the categories listed below.

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  • Balance exercises (designed to stimulate leg muscles; as reported by NIH, American hospitals have 300,000 admissions for broken hips annually).
  • Stretching exercises can give you more independence during your senior years. However, for improved endurance or strength, one has to choose another category.
  • Endurance exercises refer to simple walking, jogging, swimming, etc. They motivate human to breathe for an extended period of time.
  • Traveling for aged people. Any sort of recreation, especially the one by the sea, is an excellent alternative for the retired people to recover their movement ability.

Conclusions

Depending on your diagnosis strength exercises are perfect for building seniors’ muscles and improve metabolism. It all assists in regulating weight and sugar level in blood. Exercises mentioned above may even prevent diabetes. But the primary goal is to prevent young people from facing back pain in their senior life. Good luck with implementing these simple but useful pieces of advice!

Featured photo credit: DDS via discdiseasesolutions.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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