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Fitness

Back Strengthening Exercises

Weak back muscle can cause serious pain
Weak Back Muscles Cause Pain

75% of Over 50s suffer from back pain

Back Strengthening Exercises. After 50, it is important to make sure that your lower back is strong enough. So then, this way you can avoid future injuries and keep your weight from shifting to other areas of your body.

Below are some simple exercises for seniors to strengthen the lower back. Some might seem easy, while others will require more effort and time. However, regardless of whatever exercises you choose to do, be sure to see a doctor before starting them. so that there are no potential health risks, or problems associated with doing them.

Benefits of Back Strengthening Exercises

Back Strengthening Exercises. Back pain is a common problem among seniors. Research shows that 75% of seniors suffer from this type of pain. And one way to relieve it is with exercises that is for seniors.

Some of the benefits of doing back strengthening exercises as a senior are:

1. It can help lower back pain relief.

2. It can improve your balance and awareness.

3. It can prevent injuries and also injuries in the future.

The Glute Bridge Exercise

Glute Bridge strengthens the back
Glute Bridge Exercise

The Glute bridge helps to reduce lower-back pain. It works the hamstrings, lower back, abs, in addition to the glutes. Also, with many of the benefits similar to that of a squat. Another plus for the glute bridge is that it does not place any pressure on the lower back.

This is also a great exercise for people who are unable to squat due to back, hip, or knee pain. With the bridge, a person can work on these muscles while lying down and avoid putting pressure on his joints.

How to do a Glute Bridge

1. Lie with your back on the floor, knees bent at 90 degrees, and feet flat on the floor.

2. Lie with your back on the floor, knees bent at 90 degrees, and feet flat on the floor.

3. Continue contracting as you lift your hips up off the floor, hold at the top for a moment, and then lower back to the floor with control.

4. Do not rush your bridges, take the time to pause at the top and feel your glutes kick in.

Prone Leg Raises

Prone Leg Raise exercise for the back
Prone Leg Raise

The prone leg raises exercise engages the butt muscles and low back muscles.

How to perform it:
1. Lay face down with your palms on the floor under your forehead.
2. Squeeze your glutes and straighten one leg, then lift it a few inches off the ground.
3. Hold the leg up for 3 seconds (isometrically) before bringing it down.
4. Lower your leg to the floor with your knee remaining straight, Switch Legs
Do 10 reps each side, for 3 sets.

Superman Exercise

Superman Exercise is a full core exercise that strengthens the back
Superman Exercise
What muscles does the superman exercise work?

Although the superman exercise will not enable you to jump over tall buildings in a single bound nor grant you the ability to soar through the air at the speed of light, it can give you the power to better strengthen your backimprove your posture, and build a better mind-muscle connection.

In particular, the superman exercise targets mostly the erector spinae muscles of your lower back. The erector spinae muscles include the spinalis, longissimus, and iliocostalis, which play a key role in back extension. This exercise also targets the glutes, hamstrings, upper back and shoulders, and abdominal muscles.

How to Do the Superman 
  1. Lie face down comfortably on the mat, forehead flat on the ground, and keep your arms and legs outstretched.
  2. Squeeze your glutes, low back, and core to raise your arms and feet approximately four to five inches off the floor — or however high you can fly — while keeping your core on the ground. 
  3. Hold this raised position for three seconds and then lower your hands and feet slowly back to the floor.
  4. Do this 10 times for 1 set try to do 3 sets

The Plank Exercise

The Plank Exercise is a full body exercise that strengthens the back
The Plank Exercise

This exercise is ideal for strengthening both your deep core and gluteal muscles.

How to do it:
1. Begin lying on your stomach with your forearms against the mat.
2. Engage your core and lift your body so that you are resting on your forearms and toes.
3. Hold the plank position for 30 seconds as 1 set, aim for 3 sets of this exercise.
4. When you’re ready, increase the intensity by increasing the time you hold the plank in 10 second increments.
** Important, ensure to keep your back straight throughout the entire exercise.

Do 3 sets Monday Wednesday and Friday for 2 weeks, or do what you can manage.

Video

In Conclusion

A strong lower back will prevent injuries and relieve or prevent pain. Also, it supports your posture, balance and mobility. Far too many older adults suffer with back pain especially the lower back. So then, these exercises will help to prevent you being one of them.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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