It's not uncommon for older women to suffer from lower back pain, which, according to the University of Michigan Medical Center, can sometimes be prevented with exercises that improve flexibility and strengthen the core. There are exercises that even inactive older women can perform to help alleviate pain and get in shape. If you have intense pain or an established condition such as a herniated disc, you should see a medical professional before beginning any exercise program.
Lying Hamstring Stretch
If the hamstrings are tight, they pull the pelvis into a position that stresses the lower back and causes pain. To perform the lying hamstring stretch, lie on your back with your legs straight. Keep your leg straight and lift it up off the floor. Interlock your fingers around your leg and pull it toward your chest. Pull it as far as you comfortably can, until you feel a slight stretch. Hold the position for 30 seconds and then lower your leg slowly toward the floor. Complete five repetitions on each leg.
Pelvic Tilt
The pelvic tilt strengthens deep abdominal muscles, which are used to maintain posture. Lie on your back with your knees bent and feet flat on the floor. In this position, there's a small arch in your back. Push your lower back into the floor to take away the arch. Hold your lower back down for 10 seconds, then relax. Complete three sets of 10 repetitions.
Abdominal Curl
Improving abdominal strength ensures that you can maintain a healthy and safe posture. Lie on the floor with your knees bent and your feet flat on the floor. If it's more comfortable for you, you can lift your feet and hold your knees at 90 degrees, as this takes pressure off the back. Hold your arms out in front of you. Slowly curl upward from the abdominals, and then lower your head and shoulders slowly to the floor. Complete three sets of 10 repetitions.
Bridge
The bridge develops strength in the lower back, glutes and hamstrings, which is essential to protect the lower back. Lie on your back with your knees bent and feet flat on the floor. Allow your arms to rest down by your sides. Drive your heels into the floor and pick up your hips as high as possible. Hold the position for five seconds before lowering your hips back down to the floor, slowly and under control. Complete three sets of 10 repetitions.
Cat And Camel Stretch
The cat and camel stretch develops the strength of the postural muscles and also improves flexibility in the back and abdominals. Get down on all fours, onto your hands and knees. Drop your head down and tuck your chin while you raise the middle of your back as high as possible. Hold the position for five seconds. Then raise your head up while you allow your stomach to drop toward the floor, and arch the back. Hold the position for five seconds before raising your back up. Complete two sets of 10 repetitions.
Cardiovascular Exercise
Cardiovascular exercise is essential in developing and maintaining heart health and an appropriate body weight. It also improves flexibility and helps to alleviate back pain that's caused by inactivity. While the impact from running may cause more pain, the University of Michigan Medical Center advises that walking and swimming are considered safe if you suffer from lower back pain.
