Tips and Tricks for Seniors to Improve Back Health
Home care assistance helps aging seniors with mobility and back issues with daily activities and support.
Maintaining a healthy back becomes even more important with age. Back pain can impair mobility, lower quality of life, and cause seniors to avoid participating in certain activities. The good news is that seniors with support from loved ones and home care assistance providers can work on improving their back health by focusing on a few simple tips and tricks, as noted below.
Practice Good Posture
Posture really does matter. In fact, maintaining proper posture is an essential step in promoting back health. With this in mind, it’s important to gently encourage seniors to sit with a straight back and relax their shoulders.
At the same time, they should keep their feet flat and avoid crossing their legs when seated. Family members might also consider upgrading the seating in their loved one’s home to ensure they have ergonomic options.
Stay Physically Active
While it might seem odd to suggest staying active to seniors with back issues, the truth is that regular low-impact workouts can help to strengthen and stretch the back muscles, which should alleviate some of the pain. Some of the best activities to recommend include walking, swimming, yoga, or pilates.
Additionally, with home care assistance, seniors can incorporate gentle stretching exercises throughout the day to enhance mobility and reduce stiffness.
Use Proper Lifting Techniques
Improper lifting poses a significant risk of back damage for seniors, which is why lifting should be left up to home care assistance providers or loved ones when possible. However, if seniors need to lift something, they should be encouraged to bend at the knees and not the waist, as well as keep the objects they’re lifting close to their body and avoid twisting.
Strengthen Core Muscles
A strong core stabilizes the spine and lowers the risk of back discomfort. For seniors, exercises like seated leg raises or using resistance bands can help strengthen their core and give their back the support it needs.
As with other exercises, they should be encouraged to start slow and gradually do more as they gain confidence and strength.
Focus on Quality Sleep
Seniors might not realize it, but their back health is associated with sleep quality. With this in mind, it’s important to make sure they have a supportive mattress. Also, sleeping on their side with a pillow between their knees can balance their spine.
In addition, getting the right amount of sleep promotes recovery and lowers inflammation.
Maintain a Healthy Weight
Excess weight, particularly around the midsection, causes additional tension on the lower back. Seniors with home care assistance can take steps toward maintaining a healthy weight by eating a balanced diet high in fruits, vegetables, lean proteins, and whole grains as well as getting the right amount of exercise.
Be Mindful During Movement
As mentioned above, seniors need to be mindful when moving around and completing tasks, such as not twisting when lifting. Additionally, they should wear footwear with strong arch support and avoid sitting for too long.
Improving back health requires a combination of healthy habits, physical activity, and mindfulness. With home care assistance and incorporating some of the tips and tricks mentioned above, seniors can better manage and possibly prevent back problems, improving their quality of life.
If you or someone you know needs help with Home Care Assistance in Kentwood, MI, contact Gauthier Family Home Care. We provide quality and affordable home care services in our community. Call us at (616) 560-4057 for more information.
Sources:
- https://www.hingehealth.com/resources/articles/back-strengthening-exercises-for-seniors/
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/back-pain-self-care-tips#:~:text=Avoid%20slouching%20and%20standing%20or,spine%20care%20specialist%20near%20you.
- https://odphp.health.gov/myhealthfinder/healthy-living/safety/prevent-back-pain
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