As a 53-year-old fitness instructor, I've seen the impact of exercise on women over 50 firsthand. And one of the most common complaints I hear is back pain.
If you're experiencing back pain, it may be related to your lack of exercise. When you don't use your muscles regularly, they become weak and tight, leading to poor posture and strain on your back.
But don't worry, there are simple exercises you can do to alleviate back pain and prevent it from coming back.
Strong core and glutes = a healthy back
First, it's important to strengthen your core muscles. The muscles in your abs and back work together to support your spine and improve posture. Try this stretching routine:
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Stretching for back pain. Click here to do the workout.
Try incorporating exercises like planks and bridges into your routine. If you don’t know how to do a glute bridge correctly check out these instructions:
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How to do a glute bridge correctly? Click here to see the workout.
Improve your flexibility
Focus on exercises that improve flexibility in your hips and legs. Tightness in these areas can also contribute to back pain. Try incorporating stretches like the seated forward fold and the pigeon pose into your routine.
Lastly, make sure you're doing exercises that promote overall strength and endurance. A balanced workout routine that includes cardio and strength training will help improve your overall fitness level and prevent future back pain. For this I highly recommend joining my beginners pilates program that is perfect for someone who experiences back pain.
Remember, it's never too late to start exercising and taking care of your body. By incorporating these simple exercises into your routine, you can alleviate back pain and improve your overall health and wellness.