As we age, lower back problems are one of the common health problems in older adults. Lower back pain and discomfort can seriously affect the quality of life in older adults. Therefore, proper lower back care is essential for the health of the elderly.
Maintain proper posture
Maintaining proper posture is the key to preventing lower back problems. Older people should maintain an upright posture when standing, walking, and sitting, avoiding hunched backs or excessive bending. When you need to sit for a long time, you should choose a comfortable chair and use a lumbar cushion to support your waist.
Strengthens the lower back muscles
The strength of the lower back muscles is very important to support the spine and reduce pressure on the lower back. Older adults can strengthen their lower back muscles by doing some simple lower back exercises. For example, lumbar stretch exercises, lumbar rotation exercises, and lumbar scoliosis exercises can be performed. These exercises can help increase flexibility and stability in the lower back.
Pay attention to weight management
Excessive weight will increase the burden on the lower back, which can easily lead to pain and discomfort in the lower back. Older adults should take care to control their weight and maintain an appropriate weight range.
Avoid staying in the same position for long periods of time
Holding the same position for a long time can put pressure and burden on the lower back. When sitting or standing for long periods of time, older people should change their position frequently and stretch and move appropriately. If you need to sit for long periods of time, you can stand up and walk around every once in a while to move your lower back and leg muscles.
Pay attention to the method of lifting heavy objects
Older people should pay attention to the correct method when lifting heavy objects to reduce the pressure on the lower back. When lifting heavy objects, you should squat down and use your leg muscles to support the weight, rather than relying too much on your lower back. If it is not necessary, the elderly should not lift heavy objects themselves.