5 Essential Stretches for Senior Athletes to Relieve Lower Back Pain
If you're an older athlete over 55, you know the importance of leading an active lifestyle, but you can also suffer from back pain from time to time. This can be due to age-related diseases or physical stress caused by sports, specifically tennis, golf, pickleball, or adult league softball. However, incorporating regular stretching into your routine can help relieve back pain and ensure you perform at your best. In this blog post, we share five key stretching exercises that can help athletes over the age of 55, reduce back pain and improve spinal health.
Stretch 1: Hamstring Stretch
The hamstrings are the muscles that run along the back of the thighs, and tight hamstrings can contribute to lower back pain. To stretch your hamstrings, lie on your back with your legs straight. Lift one leg up and hold it behind your thigh with both hands. Slowly extend your leg as far as you can while keeping the other leg flat on the floor. Hold for 15-20 seconds and repeat on the other side.
Stretch 2: Hip Flexor Stretch
The hip flexors are the muscles that run from the hip bones to the thighs, and tight hip flexors can also cause back pain. To stretch your hip flexors, kneel on one knee with the other foot flat on the floor in front of you. Lean forward, and stretch your hip and thigh muscles. Hold for 15-20 seconds and repeat on the other side.
Stretch 3: The Baby's Pose
The Baby's pose is a relaxing yoga pose that helps release tension in the lower back muscles. Start on your hands and knees, then slowly lower your hips toward your heels. Stretch your arms out in front of you and relax your head and neck. Hold the position for 15-20 seconds.
Stretch 4: Cat and Cow Stretch
The cat and cow stretch is another yoga pose that helps relax the spine and reduce tension in the lower back. Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Inhale and let your back sink in like a cow or camel lifting your head and tailbone Exhale and curve your spine, bringing your chin to your chest stretch or arch your back upward as a cat would stretch. Repeat for 5-10 breaths.
Stretch 5: The Figure 4 Stretch
The Figure 4 Stretch is a great way to reduce stress on the hips and lower back. Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over the opposite knee, then gently bring the crossed knee back toward your chest. Hold for 15-20 seconds and repeat on the other side.
As a senior athlete, you deserve to be strong, healthy, and pain-free. By incorporating these five essential stretches into your routine, you can reduce back pain, improve spinal health, and dominate the competition. However, with an active lifestyle, prioritizing your body's needs and preventing injuries is very important. When you're burning with back pain (and not in a good way), getting help from a professional who knows sports injuries can make all the difference. By identifying the root cause of your pain and developing a personalized treatment plan, you can get back to doing what you love: on the court or on the field. Don't let back pain stop you from achieving your goals: take care of your back and see a doctor who can help you unleash the beast in you. Thanks for reading, and we wish you many more happy, healthy, and pain-free senior athletic years (and maybe a few more trophies in your case)!
