Lower Back Exercises for Seniors | Simple Lumbar Spine Exercises

G'day everyone, I'm Mike Physiotherapist and your seniors health and fitness coach and welcome back to another exercise video

Now today's video, we are going to go through, I've had many requests for and that's exercises for the lower back What we're going to go through are exercises to keep your back moving well and to help decrease pain Before we get into the exercises however, for a free four week exercise ebook for seniors, head over to morelifehealthcom and sign up to the mailing list and I'll send you a copy Which will keep you in great shape

Also, for weekly exercise videos press the "SUBSCRIBE" button and if you have got any questions drop a comment in the comment box or you can shoot me an email at mike@morelifehealthcom Now before we get into the exercises, I just want to go through a few things in regards to back pain That being there's more to helping with back pain than just doing exercises We want to make sure we keep in mind our posture Now the reason I say this is during the day, we spend a lot of time in this forward flex position or this bent over position, making your bed, doing the washing, doing the dishes, cooking dinner, mowing the lawn, even sitting down in a chair

A lot of these activities you do during your day to day life is putting extra strain on your lumbar spine So what you want to be doing is getting yourself in an upright posture as much as possible Also check out my posture video, go through the posture exercises to help work on that overall posture, not just the lower back, but your upper back, and your lower body as well Also check out my core strengthening video because we want to be keeping that core nice and strong With that in mind here are the best exercises you can do for your lower back to keep it moving well and also decrease lower back pain

Let's get into it The first exercise we're going to do is a lumbar extension exercise So lying down on your stomach with your elbows bent up to your sides just like this Ok then what you're going to do in this position, you're going to arch your back up, bringing those arms out a little further in front of you so your elbows are in line with your shoulders and then you're just arching your back up, looking the way you're going and feeling that stretch in your lumbar spine and you want to hold this for about 20 to 30 seconds, feeling that stretch, come into that stretch a little bit further and you will feel those muscles in your lumbar spine stretching out Ok holding his position for another 15 seconds

Following along with me Getting that arch in your back and let's go for 10 9 8 7 6 5 4 3 2 1 Excellent job Now coming down Now for those that are more flexible you can put your hands on the mat, just like this, inline with your shoulders and what you're going to do is push up as far as you feel comfortable If you are flexible in that lumbar spine you can come all the way up with your elbows locked in the extension position

Again you want to hold this for 20 to 30 seconds Your pelvis on the floor, feeling that stretch in your lumbar spine Only perform this exercise if you do have the flexibility in your spine, otherwise stick to the exercise before, using your elbows on the mat Ok lets hold this for another 10 more seconds and 10 9 8 7 6 5 4 3 2 1 Excellent job Coming up onto those knees, taking a deep breath in and out

The next exercise we are going to do is a cat stretch or a cat exercise You'll see why exactly it's called a cat stretch in just a moment We are going to come down on all fours So follow along with me, making sure your hands are in line with your shoulders and the knees are in line with the hips as well What we are going to do is keep that stomach tight

We're going to draw our buttocks up and bring our stomach to the ground Ok so your getting that arch just through the lower back We are going to be feeling a stretch in the lumbar spine muscles Remember to breathe throughout this exercise, don't hold your breath Pulling that stomach down, bringing your buttocks up and following along with me and 10 9 8 7 6 5 4 3 2 1 Excellent job

Now we are bringing that stomach up, dropping the buttocks and what I'm doing now is bringing my head down and lifting my upper back up just like this, so follow along with me Bringing those buttocks down, bring the back up as far as you can, again we're holding for 15 seconds, feeling the stretch and 10 9 8 7 6 5 4 3 2 and 1 Excellent work Taking a seat Shaking out those arms, taking a deep breath in and out

Great job guys Now we're going to get onto the next exercises These next exercises we will be lying down on our back So we are going to get into that lying position Keeping your knees bent lying down

Keeping your arms by your side Bringing your head to the ground as well Keeping all your muscles of your shoulders relaxed What we are going to do now is draw our buttocks into the ground Ok just like this

Keeping your head relaxed on the ground and you're bringing your buttocks into the ground You're going to feel the stretch in your lower back Now you're not going to see much going on with me now But what I'm doing is bringing my buttocks into the ground and I can feel the stretch in my lumbar spine So really focus on drawing that butt to the ground and we're going to hold this for another 15 seconds, keeping the stomach tight as well, and let's go for 10 9 8 7 6 5 4 3 2 1 Excellent job

Relaxing the stretch, taking a deep breath in and then out Okay so the next exercise we're going to get into, is known as a bridging exercise What we're going to do is bring our feet up a little bit towards our buttocks We're going to keep our hands on the floor We're keeping that stomach tight, dropping our head to the floor, keeping everything of the upper body, the shoulders and the neck and the head relaxed and I'm going to push through my feet and it's coming up as far as you can, squeezing the glutes and coming down

Let's go for 10, following along with me and 10, squeezing the glutes and down and up as far as you can, squeezing the glutes, coming down and up squeezing the glutes and coming down and that's 7 to go and seven squeezing those glutes and down and six and five and four and three and two and last one one Excellent work, sitting up, taking a deep breath in and out Ok the next exercise we are going to do we need to be seated in a chair I'm just going to grab a chair and I'll be back with you in just a moment Ok so seated in your chair, we're going to start with a buttock stretch

So bringing one leg over the other leg like this Your hands on your shins, sitting up nice and tall and what we're going to do is lean forward and you're going to feel that stretch in your glutes, the side of your glutes and you're going to hold this for 30 seconds each side So you're going to follow along with me, making sure your shoulders are parallel to the floor, hands on your shins, leaning as far forward as you feel comfortable Ok lets hold the stretch for another 20 seconds Making sure you're not holding your breath, remember to breathe and let's go for 10 9 8 7 6 5 4 3 2 and 1

Excellent job Changing legs Doing the exact same thing on the opposite leg Hands on your shins Leaning as far forward as you feel comfortable and again holding for 30 seconds and you're going to feel that stretch in your glutes, the side of your glutes or your buttocks and let's hold for another 20 more seconds

Again remembering to breathe throughout this exercise and lean as far forward as you feel comfortable and let's go for 10 9 8 7 6 5 4 3 2 1 Excellent job Shaking out those legs, taking a deep breath in and out Now we are going to get onto the next exercise which is stretching the muscles of the back of the upper thighs, also known as the hamstrings We are going to sit up nice and tall in our chair We are going to move forward in the chair, we're going to place one leg out in front of us

My leg is straight so you're keeping your legs straight throughout this exercise and your toes are facing towards the ceiling and you're going to lean as far forward as you feel comfortable Keeping the shoulders parallel to the floor You're going to feel the stretch in the back of the upper legs and you're going to hold this for 30 seconds So following along with me, we've got about another 20 more seconds to go Again making sure you're breathing throughout this exercise

If you can get as far as your toes, go as far as your toes, we don't want to be pushing into any pain Holding the stretch and let's go for 10 9 8 7 6 5 4 3 2 1 Excellent work Coming up, taking a deep breath in and out Changing legs, exact same thing, bringing that leg out in front of you, keeping the legs straight Coming down as far as you feel comfortable, not pushing into any pain, remembering to breathe throughout this exercise

Feeling the stretch in the back of that leg Let's hold for another 20 more seconds, following along with me, excellent work guys and let's go for 12 11 10 9 8 7 6 5 4 3 2 1 Great job guys Coming up Take a deep breath in and out Ok now I'm going to get onto the last stretch

This is a stretch in standing So what I'm going to do is stand next to the chair This next exercise is one of my favourite exercises I recommend to people for stretching out their lumbar spine The reason why I recommend this exercise is because as I said earlier in the video, we spend a lot of time in that forward flex position and this next exercise we can do throughout the day to get that extension in the back or to stretch out that back to relieve a lot of tension How we do this exercise, you can be seated in a chair as well

We take the palm of our hands, we place them in the small of our back like this and then we just lean back into the palm of our hands Like this and holding for 30 seconds If you do have trouble bringing the palm of your hands around, you can use the back of your hands instead of the palm of your hands Ok lets hold this for 30 seconds Feeling the stretch, making sure you breathe throughout this exercise

Remember not to hold your breath and we're going to feel that stretch in the lumbar spine If you have got a lot of tension in the lumbar spine you're really going to feel it stretching out in this exercise Ok let's go for another 15 more seconds 15 14 13 12 11 10 9 8 7 6 5 4 3 2 and 1 Excellent work Shaking out those arms

Taking a deep breath in and out And there you have it the best exercises for your lower back to keep your lower back strong, to keep it moving well and to also decrease back pain If you've got any questions drop a comment in the comment box If you like this video make sure you press the "thumbs up" Also for more weekly exercise videos press the "SUBSCRIBE" button and for a free four week exercise ebook, head over to morelifehealth

com and sign up to the mailing list and I'll send you a copy I'll catch you next week guys Thanks for following along! (Music plays)

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