A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Help for Lower Back PainOne of the most common challenges I help clients overcome is lower
back pain—and the good news is, there’s a path to relief. If you have experienced this, you are not alone. According to studies, about 25-30% of older adults experience back pain, with the prevalence increasing with age. For example: - A study published in the Journal of Pain Research in 2017 found that 25% of adults aged 65 and older report persistent lower back pain.
- The Global Burden of Disease Study identified low back pain as
one of the leading causes of disability worldwide, particularly among older adults.
- Research indicates that nearly 36% of older adults over 80 experience chronic back pain, often due to age-related conditions like degenerative disc disease, osteoarthritis, or spinal stenosis.
Back pain is a significant issue that can affect mobility, quality of life, and independence, making it important to
address. |
What Types of Back Pain Can Be Addressed Through Exercise?Exercise can address several
types of back pain, particularly those caused by muscle weakness, poor posture, or lack of flexibility. Here are some common types of back pain that can benefit from exercise: 1. Muscle Strain or Weakness- Cause: Overuse, improper lifting, or weak core and back muscles.
- How Exercise Helps: Strengthening the core and back muscles can provide better support for the spine, reducing strain and pain.
2.
Poor Posture or Alignment Issues- Cause: Sitting or standing in poor posture for extended periods, often exacerbated by muscle imbalances.
- How Exercise Helps: Posture correction exercises, stretches, and strengthening muscles that support the spine can improve alignment.
3. Degenerative Disc Disease- Cause: Age-related wear and tear on spinal discs.
- How Exercise
Helps: Gentle strengthening exercises and low-impact activities like swimming or walking can help reduce pressure on the discs and improve spinal stability.
4. Osteoarthritis of the Spine- Cause: Wear and tear of cartilage in the joints of the spine.
- How Exercise Helps: Low-impact exercises, like stretching and swimming, help maintain mobility, reduce stiffness, and strengthen supporting
muscles.
5. Sciatica (from Mild Nerve Compression)- Cause: Compression of the sciatic nerve, often due to tightness in the piriformis muscle or spinal misalignment.
- How Exercise Helps: Stretching and strengthening the hips, glutes, and lower back muscles can relieve nerve compression and pain.
6. Spinal Stenosis- Cause: Narrowing of the spinal canal, often
due to aging.
- How Exercise Helps: Flexion-based exercises (like forward bends) and core strengthening can relieve pressure on the spine.
7. General Stiffness and Reduced Flexibility- Cause: Sedentary lifestyle or aging-related loss of mobility.
- How Exercise Helps: Stretching and mobility exercises, such as cat-cow stretches or pelvic tilts, can improve range of motion and reduce
stiffness.
When Exercise is Not AppropriateSome back pain, such as that caused by fractures, infections, or severe herniated discs, requires medical intervention and should not be addressed solely with exercise. If you have one of these conditions, reach out to your healthcare professional to ensure that exercise is safe and suitable for your
condition. Back Exercises For YouHere are some exercises that have helped my clients experiencing lower back pain. Many people have successfully reduced or even eliminated their back pain by consistently incorporating these exercises into their routines. In most cases, these exercises can be done daily, but at a
minimum, aim to perform them three times a week to see noticeable improvements. NOTE: I have attached a printable version of these exercises at the bottom of this email. If for some reason you can't download it, email me at Kristen@Togetherwon.com and I'd be happy to send it to you! |
Exercises for Lower Back Health |
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| - Start: On hands and knees, wrists under shoulders, knees under hips.
- Cat Pose:
Exhale, round your back, tuck your chin, and draw your belly in.
- Cow Pose: Inhale, drop your belly, lift your chest and tailbone, and look up slightly.
- Repeat: Flow gently for 5-10 rounds, syncing with your breath.
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- Start: On hands and knees, wrists under shoulders, knees under hips.
- Extend: Lift your right arm and left leg until they're straight.
- Hold: Keep your back flat and core engaged for a few seconds.
- Switch: Lower and repeat on the opposite side.
- Repeat: 8-10 times per
side.
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- Start: On your side, knees bent, forearm under your shoulder.
- Lift: Raise hips until your body forms a straight line.
- Hold: Keep core tight for 10-20 seconds.
- Switch: Lower and repeat on the other side.
- Repeat: 2-3 times per side.
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- Start: Lie on your back, one knee bent, the other leg straight. Hands under your lower back. Engage core.
- Lift: Raise your head, neck, and shoulders slightly off the floor.
- Hold: Keep neck relaxed for 5-10 seconds.
- Lower: Gently return to the floor.
- Repeat: 8-10
times.
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- Start: Lie on your back, knees bent, feet flat, arms at your sides.
- Lift: Press through your heels to raise hips until your body forms a straight line.
- Hold: Squeeze glutes for 5-10 seconds.
- Lower: Slowly return hips to the floor.
- Repeat: 8-10 times.
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| - Start: Lie on your back, knees bent, feet flat.
- Cross: Place your right
ankle over your left knee.
- Stretch: Gently press your right knee away from your body with your hand.
- Hold: Feel the stretch in your right hip for 20-30 seconds.
- Switch: Repeat on the other side.
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- Start: Kneel on your right knee, left foot forward with the knee bent at 90 degrees.
- Lunge: Shift your hips forward until you feel a stretch in your right hip.
- Hold: Keep your chest tall and hold for 20-30 seconds.
- Switch: Repeat on the other side.
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- Start: Stand in a doorway with your arms bent at 90 degrees, hands on the doorframe.
- Stretch: Step one foot forward and gently press your chest through the doorway.
- Hold: Keep your shoulders relaxed and hold for 20-30 seconds.
- Switch: Step back and repeat as needed.
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Note: Always perform these exercises gently and within your comfort level. If you're unable to do these exercises as shown, there are modifications available to suit your needs. Feel free to reach out if you have any questions or require assistance with adjustments. As always, consult with a doctor or physical therapist before
starting if you experience significant pain or have medical concerns. Have a Wonderful Week! Kristen
Nielsen |
Start Your Freedom JourneyWant to improve
your body, sharpen your brain, and find better balance? Togetherwon offers personalized, in-home fitness training tailored to your unique needs. Call today to schedule a FREE consultation and balance assessment to learn more! |
Avocado and Chicken Salad Lettuce WrapsServes: 2-3
Prep Time: 10 minutes Ingredients:- 2 cups cooked, shredded chicken breast (or rotisserie
chicken)
- 1 ripe avocado (healthy fat source)
- 2 tablespoons olive oil (or avocado oil for extra flavor)
- 1 tablespoon fresh lime juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon paprika
- Salt and pepper to taste
- 1/4 cup diced red onion (optional)
- Butter lettuce leaves or romaine lettuce (for wraps)
Instructions:- Prepare the dressing: In a large bowl, mash the avocado until
smooth. Mix in olive oil, lime juice, garlic powder, paprika, salt, pepper and onion. Adjust seasoning to taste.
- Combine with chicken: Add the shredded chicken to the avocado mixture and stir until the chicken is fully coated.
- Assemble the wraps: Spoon the chicken salad into lettuce leaves and fold into wraps or cups.
- Serve immediately
Macronutrients (Per Serving - ~2
wraps):- Calories: ~300
- Protein: ~25g
- Carbohydrates: ~3g
- Fats: ~20g
This recipe is creamy, filling, and packed with healthy fats from avocado and olive oil, making it a perfect choice for brain and heart health! |
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