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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 December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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