Get Your Back on Track

November 30, 2022 50Plus Magazine

by Liz Kiren

www.kirenfit.com

Back pain often sneaks up gradually, so you learn to live with it until you realize just getting out of bed hurts, as does putting on shoes, getting up off the floor, and picking up your grandchild.

But back pain is not inevitable — stretching and strengthening your back with simple exercises will help you regain mobility, improve balance, and reduce discomfort.

The reverse crunch is an easy stretch you can do before getting out of bed. Then seated limbering stretches once you’re up and about. Combine these with planks, one of the most effective full-body strengthening moves; planks can be modified for any fitness level by using a wall, counter, or floor. Contrary to popular belief, we can develop muscle at any age, and a strong, flexible back makes daily life easier.

The basic plank is a great all-body exercise ideal for strengthening your back and core. Try holding this position for 10 to 30 seconds, longer as you gain strength.

If you are not yet strong enough to do a plank, use a wall (or a countertop or sturdy table) for support.

Using your knees to support your plank can help you transition into the more-challenging full-body planks.

The reverse crunch position stretches the lower back and is easy to do even before getting out of bed, but do it during the day as well.

See the moves demonstrated in the video below.