Skip to main content

Relieve Your Back Pain: 7 Key Exercises That Actually Work

Hello, I’m Álvaro Asensio, founder of Nordicfysio Clinics.

Back pain is one of the most common complaints I see in my patients, especially seniors. Over the years, I’ve learned how small changes, like incorporating the right exercises, can dramatically improve quality of life. If you’ve been struggling with stiffness, discomfort, or even sharp lower back pain, I want to share some effective exercises that can help.

These exercises are simple, safe, and can be done at home or integrated into a supervised program, like the ones we offer at the Nordicfysio Strength & Wellness Gym in Punta Prima.

Why Is Back Pain So Common in Seniors?

Aging brings natural changes to the body that often lead to chronic back pain. Here’s why it happens:

  1. Spinal Joint Degeneration: Conditions like osteoarthritis cause stiffness and discomfort.
  2. Disc Problems: Herniated or thinning discs can press on nerves, leading to pain.
  3. Muscle Weakness: Loss of core and back strength reduces spinal support.
  4. Poor Posture: Years of bad habits can add stress to the spine.At Nordicfysio, we frequently see seniors in Orihuela Costa (Punta Prima, Torrevieja, Ciudad Quesada) dealing with these issues. The good news? Incorporating the right exercises can reverse many of these effects and help you regain mobility and strength.

How Can Exercises Help Relieve Back Pain?

Exercise is one of the most effective tools for relieving back pain and preventing future discomfort. Physiotherapy programs designed for seniors, like the ones we offer, focus on:

  • Improved Flexibility: Stretching reduces stiffness in muscles and joints.
  • Strengthening Support Muscles: Stronger core and back muscles stabilize the spine.
  • Increased Circulation: Promotes healing and reduces inflammation.
  • Postural Correction: Helps you avoid movements and positions that strain the back.

At Nordicfysio, our specialists create personalized exercise plans to ensure each patient experiences both safety and lasting results.

The 7 Best Exercises for Back Pain Relief

These exercises are a great starting point for managing back pain.

1. Glute Bridge

  • How to do it: Lie on your back, knees bent, feet flat. Slowly lift your hips, hold for 5 seconds, then lower.
  • Benefits: Strengthens the glutes and lower back.
  • Repetitions: 10-12 reps, 2 sets daily.

2. Cat-Cow Stretch

  • How to do it: On all fours, arch your back up (cat), then dip it down (cow). Synchronize with your breath.
  • Benefits: Improves flexibility and reduces tension in the spine.
  • Repetitions: 8-10 cycles, 1-2 times daily.

3. Side-Lying Leg Lifts

  • How to do it: Lie on one side, lift your top leg, hold for 2 seconds, then lower. Switch sides.
  • Benefits: Strengthens stabilizing muscles in the hips and lower back.
  • Repetitions: 10 reps per side, 1-2 sets daily.

4. Plank

  • How to do it: Support your body on your forearms and toes, keeping your body straight. Hold for 10-30 seconds.
  • Benefits: Strengthens core muscles, reducing strain on the lower back.
  • Repetitions: 3 holds daily.

5. Hamstring Stretch

  • How to do it: Sit on the floor with one leg extended, the other bent inward. Lean forward over the extended leg.
  • Benefits: Relieves tension in hamstrings, reducing back pressure.
  • Repetitions: Hold for 20-30 seconds per leg, 3 times daily.

6. Lumbar Rotations

  • How to do it: Lie on your back, knees bent. Rotate both knees to one side, then the other.
  • Benefits: Improves spinal mobility and reduces stiffness.
  • Repetitions: 8-10 reps per side, once daily.

7. Child’s Pose

  • How to do it: Sit on your heels, stretch your arms forward on the floor, and rest your forehead down.
  • Benefits: Relaxes back muscles and enhances spinal flexibility.
  • Repetitions: Hold for 30 seconds, repeat 3 times daily.

Additional Tips for Preventing Back Pain

In addition to these exercises, here are some habits that can help protect your spine:

  1. Maintain Good Posture: Keep your back aligned when sitting or standing.
  2. Avoid Prolonged Sitting: Take breaks to move every 30-60 minutes.
  3. Use Ergonomic Support: Chairs, pillows, and shoes that promote proper alignment are key.
  4. Stay Active: Activities like walking, swimming, or yoga complement these exercises.

If you experience persistent or severe back pain, I encourage you to consult one of our physiotherapists for a personalized evaluation.

Personalized Relief at Nordicfysio

At Nordicfysio Clinics in Punta Prima and Ciudad Quesada, we specialize in helping seniors regain mobility and live pain-free. Our personalized physiotherapy programs incorporate targeted exercises like these, ensuring you get the best results safely.

Book your free consultation today and let us help you take the first step toward a stronger, healthier back.

– Álvaro Asensio, Founder of Nordicfysio Clinics

Book your free consultation

Leave a Reply

Open chat
Do you have questions? Write to us!