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Low back pain is one of the most common health problems among older people. It can vary from a slight stiffness to an excruciating pain that takes your breath away.
Whether you have minor discomfort or a more serious condition such as sciatica, you can improve your back health by increasing the strength and flexibility of the muscles that support your back. One of the best ways to do this is to practice exercises that target the area.
1. Camel pose:
While kneeling, place your hands behind you on the bottom of your feet and push your hips up and forward. Make sure you do not put pressure on your lower back. This stretches the abdominal muscles, which increases the stability of your heart and can improve your posture.
2. Wide fold forward:
Start by placing yourself on the floor with your knees bent and your spine upright. Straighten your legs slowly and turn your back when you reach your feet with both hands.
If you are unable to reach your feet, try to lean as far forward as possible. This stretch is good for opening the hips, which can increase mobility and prevent back strain or sprains.
3. Pose frog:
Crouch down by placing your hands and knees on the floor. Widen slowly your knees until you feel tension in your groin muscles. Slowly and carefully push against the floor with your hips to open them more.
4. Side Slot Installation:
Start with both feet forward in a wide position, keeping your legs as straight as possible. Use your hands to "walk" on your right foot and bend your right knee while rotating your left foot so that the toes point upwards.
Make sure your right foot stays on the floor. Repeat on the opposite side. This not only opens the hips and allows more mobility, but it also extends to the back of your leg as your sciatic nerve passes through.