4 Back Pain Management Tips for Older Adults

For many seniors, back pain can become a chronic source of discomfort. If you’re a family caregiver whose elderly relative experiences back pain, there are some steps you can take to help him or her relieve some of that soreness. Read on for four strategies that may reduce senior back pain.

1. Rest

Making sure your elderly relative gets enough rest is key in helping him or her find relief from back pain. As seniors may strain their back muscles without realizing it, getting sufficient rest can allow injured back tissue and nerves to heal. However, more than a few days rest can actually harm the body, as the muscles will begin to deteriorate from lack of use. Rest should always be the first thing your loved one tries when looking to relieve back pain, but if he or she continues to experience pain after a couple of days, it may be time to visit a physician. 

If your senior loved one needs help managing an illness or assistance with daily tasks, make sure you choose a top-rated provider of home care. Assisting Hands Home Care Fremont is here to help your loved one live a happier and healthier life in the golden years.

2. Lower Back Exercises

As lower back exercises strengthen the back, they can prevent injury and poor posture, which can lead to backaches. Assist your loved one with lower back exercises on a daily basis for the best results. To start, have your loved one do the following three exercises:

• Partial crunches – Have your loved one lie flat on his or her back and slowly raise shoulders off the ground for sets of 10. 
• Floor-press back extensions – Ask your relative to get on his or her stomach, place his or her hands under the shoulders, and press up to extend arms slightly. Repeat 10 times. 
• Pelvic tilts – Your loved one should lie flat on his or her back with knees bent and tighten his or her lower stomach muscles for 10 seconds to tilt the hips upward and then relax. Have your loved one repeat this 10 times.

A professional home caregiver can help your loved one exercise in safety and comfort. Seniors can face a variety of challenges as they age, many of which can be mitigated with the help of professional in-home caregivers who provide high-quality elder care. Trust Assisting Hands Home Care to help your elderly loved one age in place safely and comfortably.

3. Massage Therapy

Massage therapy can relieve back pain by boosting blood circulation, increasing endorphins, and relaxing muscles. Arranging for your loved one to regularly receive a massage that concentrates on the lower back may help him or her feel better. Especially when done regularly, massages can also prevent future muscle tension and lower back problems.

4. Heat & Ice Packs

Alternating between applying ice and heat to the lower back can reduce inflammation and relieve pain. As immediately applying ice and heat after each other can lead to muscle spasms, remember to wait 20 minutes between switching temperature packs. While alternating between cold and hot generally has the best results, if your loved one doesn’t like one or the other, you may use just one. 

Chronic back pain can make it challenging for a senior to age in place without assistance. Living independently is important for seniors who want to maintain a high quality of life. For some, this simply means receiving help with tasks that have become more challenging to manage over time. Even when families have the best intentions, they may not have the time to provide the care their elderly loved ones need and deserve. If your loved one needs help for a few hours a day or a few days a week, reach out to Assisting Hands Home Care, a trusted provider of respite care Fremont seniors can depend on. Call one of our friendly Care Managers to learn about ways our experienced caregivers can help your loved one.