Column Can something be done about the weakening of the lower back caused by aging? Simple exercices that can be done even in your 70s
August 1, 2024
It is a well-known fact that the spine supports the body and plays a vital role in human activities.
As we get older, degeneration occurs in the vertebrae and intervertebral discs that make up the spine. The lumbar spine bears the most weight, and in many cases, lower back pain is caused by its deterioration as a result of aging.
In this article, we will introduce some simple training exercises to help prevent lower back pain.
Training exercices to prevent back pain
Exercises to make the pelvis and the lumbar
spine more mobile
If the mobility of the pelvis and the hip joints is reduced, the strain on the lower back will in turn increase.
By doing these exercises, you can improve the movement of your pelvis and hip joints and reduce the strain on your lower back.
1. Sit cross-legged
2. Tilt your pelvis backwards and then round your back
*When rounding your back, make sure your body doesn’t tilt forward too much.
3. Raise your pelvis forward and straighten your back
*When straightening your back, be careful not to arch your back or put too much strain on your back.
Exercises to move the thoracic vertebrae
(the backbone area at chest level)
If the movements in the thoracic vertebrae becomes too rigid, this will also put more strain on the lower back.
By doing this exercise, you can reduce the load on your lower back.
1. Sit cross-legged
2. Place your hands on your chest
3. Move your upper body from side to side, sliding your hands along your body.
*When moving your upper body sideways, be careful not to twist your body.
Exercise to make the pelvis and the entire
vertebral column more mobile
The aim of this exercise is to make the movement of the pelvis, lumbar spine and thoracic spine smoother
1. Sit as shown in the middle image (start position)
2. Tilt your pelvis backwards, round your lower back, and round your chest so as to look at your stomach (as shown in the image on the left)
3. Return to the starting position
4. Raise your pelvis, straighten your back, and raise your chest so that your nose sticks out diagonally upwards (right image)
Points of caution when doing the exercises
When doing the different exercises, move gently without exerting yourself too much.
The exercises should be done for 2 to 3 minutes.
There may be areas that are more difficult to move than others, but be sure to move those too while exercising caution.
The treatments at our clinic
Although these exercices are effective for preventing back pain, for cases where you already have pain and have been diagnosed with a condition such as disc herniation, treatment may also become necessary.
We perform the Cellgel method to repair damaged intervertebral discs, and the Florence method and Q-Florence method to widen narrowed spinal canals.
All these treatments are minimally invasive and are performed under local anesthesia. They do not require hospitalization and can be done as a day procedure.
The Cellgel Method
The Florence Method
The Q-Florence method
(in Japanese)
We also offer rehabilitation specifically tailored for lower back pain and can address a wide range of lower back pain in patients of all ages.
ILC’s specialized pain
rehabilitation
OJ Wellness Center
If you are suffering from back pain, please consider taking a consultation at our clinic.
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