Back pain in the elderly tends to occur as a result of the deterioration of various musculoskeletal structures, such as ligament damage, muscle weakness, damaged disks and bone degeneration that causes osteoporosis. The latter is responsible for back pain that results from sitting for long periods, from straining the back or frequent use of the back muscles. This may cause the patient’s back to cease up completely, making it difficult to move at all. Additionally, the patient may experience pain in certain areas of the back due to osteoporosis while being free from pain in any other areas.
Carry out these stretches in the morning and before going to bed, 10 times per stretch.
Calf pain, numbness in the legs and tightness in the hips are all a part of reaching old age, but these stretches can help you.
Lift up your ankle and then bend it down as far as it will go, holding each position while you count from 1-5.
Bring your knee to your chest and hold it while you count from 1-5.
Cross your legs over and pull both knees into your chest, holding that position for a count of 1-5.
Lift your leg while keeping a straight knee as high as possible and count to 5.
Raise both knees, keeping your feet flat on the ground, and then open your knees away from each other. Start slowly and open them up as far as they will go, holding that position as you count from 1-5.
* This exercise is of particular importance in the care of your back. The back should be kept straight, without needing to tense the muscles, to help relieve back pain. *
Lie on your back with your knees bent. Tie a piece of cloth around your abdomen or waist and pull away from yourself, holding the position while you count from 1-5. Then gradually lift your shoulders a little off the ground and keep your head still while you count from 1-5.
The Degree of Doctor of Medicine (with license from Thai Medical Council), Faculty of Medicine, Siri