Back pain can result from an injury (strain) to a muscle or tendon in the back. Other causes include arthritis, structural problems or disk injuries. Pain can range from mild to severe. In some cases, pain can make it difficult to sleep, walk or perform activities of daily living. Back pain lasting three months or longer is a common chronic condition affecting one in three adults, particularly in the lumbar portion of the spine (Moore, G., Durstine, J. L., Painter, P., 2016). Persistent back pain can be a barrier to exercise for many older adults.
Exercise benefits:
- Improved core strength will decrease the likelihood of back pain.
- Improvements in flexibility can also contribute to improvements in low back pain.
Exercise guidelines:
- A strong core, including the abdominals, back and hip muscles, along with lower body strength are key to improving posture and movement patterns, which can decrease low back pain and increase motivation to exercise.
- Aerobic activity, strength training and flexibility exercises are important to decrease and manage low back pain.
SilverSneakers class recommendations:
- SilverSneakers Yoga and EnerChi can help with strength, flexibility and deep-breathing exercises to improve posture and reduce stress.
Instructor tips for participants with back pain:
- Teach exercises that strengthen the abdominals and lower back muscles.
- Include stretches for the hip flexor and hamstring muscles.
- Encourage participants to sit forward in the chair with a ball placed behind them for support.
- Remind participants to practice proper postural alignment and body mechanics for seated and standing exercises. Encourage the proper exercise technique.
- Avoid excessive or unsupported forward flexion from the hip or spine.