Even if you are not 85 years old, your 28-year-old back may say otherwise. The reality is that the vast majority of people are sedentary, regardless of age, which contributes to back problems. An even bigger reality is that back pain is a leading cause of work limitations, with chronic back problems affecting nearly 8% of American adults. Health care costs due to back pain exceed $12 billion per year!

When people think of back pain, the first image that comes to mind is an older adult hunched over. Perhaps they move slowly and have to sit down very carefully to avoid worsening the pain. Although the risk of lower back pain increases with age, it doesn’t sentence a person to a life without exercise. In fact, there are many types of physical activity that are beneficial for people with lower back pain, even if modifications are necessary. 

The 4 Best Exercises For Low Back Pain

A recent study found that certain workouts can alleviate lower back pain. The review study, which was published in Front Public Health, found tai chi, yoga, Pilates, and sling exercises to be the most beneficial at reducing low back pain. The review looked at 75 randomized controlled trials with more than 5,250 participants. That provided study review authors with a significant amount of data to consider. 

Study authors noted yoga and tai chi to be the most effective for pain management. You and core stabilization exercises yielded better improvement in physical functions compared to standard rehabilitation methods. The theme across the four different modes of exercise is mobility and flexibility. There is no need to focus on intense muscle gains and lifting heavy weights. On the contrary, those types of workouts can increase the pain or worsen the injury, especially if form is incorrect. Tai chi, believe it or not, can improve muscle strength, balance, and endurance without putting too much pressure on the lower back. 

Sling exercises, or bungee workouts, were of particular interest to study authors. The reason for that is because they are underrated for incorporating more movement into an older person’s lifestyle. They are usually more fun than cardio- or weight-based workouts, too! Sling exercises also activate the core muscle groups, which help improve balance and the ability to control the neuromuscular system. That ultimately enhances the stability of the lumbar spine (low back), while simultaneously improving its function. 

Summary

This study was very large, considering that it is quite niche. That said, researchers believe more large-scale studies on this matter will help people make better, more educated decisions about exercising with lower back pain. Knowing which exercises are the best if you have back pain is quite useful, especially if you don’t want to worsen the pain or injury. 

The exercises you choose to do will depend on the severity of the pain and overall mobility of the spine. How did your pain start and are there other concerns you have about exercising with that pain? Depending on the severity of the pain, you may require physical rehabilitation in conjunction with the exercises mentioned in this article. It’s not always about choosing one or the other, but rather incorporating different modalities to recovery as quickly as possible. 

Back pain, much like many things in life, is unique. The best exercise plan will depend on various factors, so it may be wise to consult your physician or physical therapist before adopting a specific routine. Lastly, your muscles and joints change with age, but there are ways to support strength in the long term. These exercises are a great stepping stone to help you get to pain-free movement.

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According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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It is very easy to collapse on the couch and mindlessly watch TV shows or movies at the end of a long day. You probably scroll aimlessly through social media on your phone when you get bored of the TV. This is the common way to “wind down,” but all that blue light stimulation can make it more difficult to fall asleep once your head hits the pillow. How do you fix that? Are there more intentional ways to relax and calm down in the evening? 

Before you engage in the following evening wind down methods, take stock of how much time you have when you get home before you go to bed. If you only have a couple hours, you may have to pick and choose smarter strategies. The important thing is that you take the time to deliberately unwind. Whether you arrive home after a long day of work or a hectic class schedule, the following relaxing strategies can help you take it easy. 

Use Relaxation Tools

Use technology to your advantage during your unwinding routine. There are various meditation apps and other affordable gadgets that help promote relaxation. A diffuser can be a great choice because you can add different essential oils, like lavender, that help calm the mind. Acupuncture mats, scalp massages, and foot baths are other inexpensive methods to help you relax after a long day. Consider looking at acupressure socks because they offer comfort and help your foot muscles recover. 

Do Something Uplifting For Yourself 

We cannot give a one-size-fits-all answer here because everyone has their own personal preferences. After a long, busy, exhausting day, do something that uplifts you when you get home. Perhaps you make plans to partake in something like a 1,500-piece puzzle or have some friends over for a weekly book club meeting. If you need to go to the movies for a good laugh, play a video game, or paint on canvas, do just that! Look back to your childhood if you need some inspiration for activities that bring you joy. Just make sure to carve out time in your schedule to bring yourself a little joy. 

Do A Brief Workout

Working out in the evening to wind down? Yes, indeed! It seems like a controversial suggestion, but working out is a great way to get you out of your own way, returning the attention to your body. Don’t choose a particularly strenuous exercise; rather, a light to moderately intense workout will suffice. Choose your own adventure depending on how much energy you have. The idea is to switch from your work brain to your home brain, and ultimately reconnect with your body. If you find that you lack energy, try a low-intensity workout like walking or Tai Chi. Yoga or Pilates can be beneficial if you want to both stretch and strengthen your body. 

Take A Warm Bath Or Shower

Some may think that this suggestion is a bit cliché, but it is easy to implement into your evening routine. Not only does a warm bath or shower get you clean, but it also helps loosen up your muscles, clear your head, and set the tone for your evening wind down. Warm water is naturally relaxing, with studies showing that it elicits feelings of relaxation and relief from exhaustion. Plus, taking a warm shower or bath a couple hours before bedtime can help lower your body temperature, which better prepares you for sleep. 

Read A Book

Not only does reading a book give your eyes and brain a break from screens, but it is also an excellent way to relax. A great book provides you with a temporary escape from reality, and a good book can grip your attention for hours. You don’t have to read War and Peace, but you can peruse a few books of interest and choose based on the genre you enjoy. If you want to double your relaxation efforts, consider reading a book while enjoying a warm bath. Just make sure that you don’t drop the book in the tub! Lastly, don’t read right as you get into bed because you may only last a page or two before you doze off. 

Eat A Comforting Dinner

There is a difference between comfort food and a comforting meal. That said, if a slice of pizza is going to help you wind down after a long week, allow yourself the opportunity to indulge. Some people enjoy a bowl of warm soup or a recipe for banana bread that has been passed down through the family. If cooking after a long day is only going to cause stress, stop by your go-to restaurant and grab a meal from there. That’s a great way to kick off your evening!

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Often described as “meditation in motion,” tai chi is an ancient Chinese mind-body practice. It was traditional a form of martial arts, but growing evidence suggests that tai chi may be an effective remedy for symptoms of various health problems. You can start practicing tai chi even if you aren’t in the best shape or health. It is a low-impact, slow-motion form of exercise that you can do at your own pace. 

As a moving mind-body exercise, tai chi introduces gentle, repetitive movements that you couple with breathing. During your movements, you integrate mental focus, body awareness, imagery, and visualization. The unique physical and mental element to tai chi is why it may benefit your overall health. Although it is best known for relieving stress, tai chi may also help reduce blood sugar and soothe pain and other related symptoms. The National Center for Complementary and Integrative Health (NCCIH) notes that tai chi is like other forms of exercise in that regard. 

You do not have to subscribe to or spend your years learning about tai chi’s roots in Chinese philosophy to enjoy the benefits. The following concepts, however, can help you make sense of the approach to tai chi. 

• Qi – an energy or life force that flows throughout the body. Tai chi is said to be able to unblock and encourage qi’s proper flow.
• Yin and yang – the belief is that these opposing elements make up the universe and should be kept in harmony. Tai chi is thought to promote this balance. 

May Reduce Risk Of Falling

According to the Centers for Disease Control and Prevention (CDC), 25% of adults over age 65 fall at least once a year. These types of falls send about three million older adults to the emergency room every year. Some falls are minor, while others lead to broken bones, hospitalizations, or traumatic brain injuries. Tai chi is a very effective exercise that helps improve core strength and balance. A systematic review and meta-analysis from 2017 observed nearly 4,000 people, half of which practiced tai chi while the other half were in a control group that didn’t practice. The group that practiced were 20% less likely to fall than the control group. 

May Contribute To Healthy Aging

Nobody wants to feel 75 when they are 40, which is why health experts always encourage people to exercise daily. If lifting weights is not feasible and you don’t want to run, tai chi is an excellent way to move your body as an older adult. It can help you build confidence in the body’s ability to carry out certain tasks with ease. In fact, a large-scale systematic review examined 89 studies that concluded tai chi was able to improve physical function, psychologic health, and mobility. Another systematic review indicated that tai chi may improve physical functioning in elderly individuals with sarcopenia (loss of muscle and strength with aging). 

May Improve Bone Health In Post-Menopausal Women

Menopause leads to bone loss, and about 50% of post-menopausal women will develop osteoporosis. Eating a balanced diet, prioritizing exercise, limiting alcohol, and other lifestyle changes can help preserve your bones. In regards to exercise, tai chi involves great low-impact movements that may enhance your wellness routine. A 2022 review found that practicing tai chi for at least six months minimized bone loss. More research is necessary, but the initial results are promising. Additionally, tai chi helps improve balance and overall strength, two things that reduce your risk of falls. 

May Improve Heart Health

According to several studies, most exercise benefits heart function. A 2021 randomized trial observed middle-aged to older adults who practiced Wu-style tai chi for six weeks, in addition to their regular medicine plans. The results indicate a greater improvement in LDL (bad) cholesterol levels and systolic blood pressure, compared to the group that practiced a more simplified style of tai chi. A systematic meta-analysis from November 2022 looked at seven randomized controlled trials of 503 hypertensive participants. The participants that did five 60-minute sessions of tai chi per week lowered both systolic and diastolic blood pressure numbers. 

May Boost Cognitive Function

As stated throughout the article, tai chi is a mind-body exercise. It has been known to help reduce stress and improve symptoms of depression and anxiety. A past meta-analysis confirmed the mood-boosting benefits of short-term and long-term tai chi practice. For most of those studies, people practiced tai chi two to three times per week for 40-60 minutes per session. Researchers observed psychological benefits across healthy individuals, and those who had pre-existing health problems. Although tai chi may benefit psychological health, more research is necessary to determine how it can boost cognition with aging. 

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One of the most difficult things about cleansing your body (aside from being a bore at a potluck) is maintaining healthy energy levels. Most people are used to unhealthy, sugary, and caffeinated sources as pick-me-ups, or they rely on meat and salty snacks to power them through the day. All of those things can create toxic build-up. Now that those things are out of your diet, though, you may find it difficult to bring yourself to exercise.

Before we continue, congratulations on your decision to participate in our Full-Body Cleanse (or any cleanse of ours as a matter of fact). You are well on your way to a healthier, toxin-free lifestyle. When it comes to exercising, it is an additional way to detoxify the body. Exercising boosts the body’s systems by allowing blood to properly circulate and bring nutrients to all the organs and muscles, while carrying away and filtering out poisonous waste products from every cell, tissue and organ. That said, you don’t want to overexert yourself on the cleanse. At the end of the day, your body is detoxing and you can use light exercises to help with that process.

Jogging/Cycling

When it comes to doing aerobic exercises such as jogging or cycling (riding an exercise bike is great too), it’s important to eat solid raw foods. Making fruit or vegetable smoothies, especially green smoothies, are great sources of potassium, but you need raw solids to make up for the burned calories. Raw almonds, avocados, freshly made almond milk, whole fruits like bananas, vegetables, or nut butters (excluding peanut butter as it is hard on the digestive system) should be consumed before and after workouts, and sometimes even during.

Swimming

If jogging or cycling isn’t your cup of tea, swimming laps will dramatically increase your heart rate. To avoid feeling winded after a lap, it’s best to consume a smoothie with superfoods like kale and raw almonds, spirulina, and goji berries before plunging into the water. Make sure you don’t burn yourself out while swimming. Take it slow because you are using your whole body and engaging a lot of muscle groups.

Yoga

Yoga is an ideal exercise to do during your cleanse. This calming exercise can increase your metabolism and stretch your muscles, all the while contributing to your general well-being. Because there are many different types and levels of yoga, it’s beneficial to take an introductory class to get help from an instructor. You can also look on our website or check in your cleanse booklet for different yoga routines. The Sun Salutation, Bow Pose, Child’s Pose, Bridge Pose, Seated Sage Twist, Head to Knee Forward Bend, or the Plow Pose are great poses that can help detox different parts of the body.

Walking

A simple walk can be beneficial in promoting proper circulation. Believe it or not, a simple 30-40 minute walk can burn calories. Making a juice with dark leafy greens, organic unsweetened coconut water, jalapenos, or system purifiers like cilantro and chlorophyll can provide you the energy you need for your walks.

Breathing Exercises

Tai Chi is one of the best breathing exercises that involves slow, fine, and short breaths. A huge part of Tai Chi is having a firm grip on your mind and body. There are many beginner classes and exercises that you can do to get going. You can also practice yoga breathing, which takes a controlled approach to breathing just like Tai Chi. Yoga breathing involves longer breaths, pausing between each inhale and exhale. Sit up straight and have your back against the wall when doing this exercise.

Rebounding

Rebounding is actually a great exercise for your lymphatic system. What is rebounding, though? You essentially bounce on a mini trampoline to create an increased G-force resistance. It stimulates a ton of one-way valves in your lymphatic system, which helps to promote better circulation. This is a great, low-impact aerobic exercise that helps strengthen your bones, connective tissue, and muscles without causing oxidative stress.

When you are exercising on the cleanse, it is extra important that you consume the right amount of water every day because it helps remove toxins. Eight 8oz cups of distilled or alkaline water per day is a good rule of thumb, or you can drink half your body weight in ounces of water. If you weigh 150lbs, then you should drink 75oz of water every day. If you want something to give you a boost before you cardio workouts, you can try an all-natural pre-workout energizer.

Exercising truly helps detoxify the body, in addition to your cleanse regimen. Just remember to eat solid raw foods to give yourself the proper nutrients and energy you need to fuel your workouts. You don’t have to do extreme exercises, but every little bit helps cleanse the body.

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Balance may be defined as being in a state of bodily equilibrium or being at a state of rest given opposing forces. It also can be defined as a state of mental steadiness or emotional stability, but that is a different issue.

In this article I will investigate why we should seek ways to enhance our physical equilibrium and offer ways to improve yours.

Let’s get personal right from the start.

Test Your Balance

Stand up right now, and see if you can stand on one leg for 30 seconds without holding on to anything (but please stand near a wall that you can help yourself if you feel that you might be falling).

Try this first with your eyes open and then try it with them closed. If you cannot do this for at least 15 seconds on either leg without falling, you really should keep reading and begin taking some steps towards improving your balance.

Body balance is important for being able to walk and play, and engage in activities and sports without losing balance and falling.

Falling is a significant medical issue.

In general, balance starts deteriorating after age 40 and over 40% people over the age of 65 fall each year. Only motor vehicle accidents surpass falls as the leading cause of accidental death. Nearly 700,000 bone fractures result from falls, and these certainly happen more with advancing age and an increasing likelihood of osteoporosis.

Normal balance results from an integration of three types of information:

1. Visual information (which can decrease with age related visual problems)
2. Vestibular information (inner ear/where you are in relationship to horizontal)
3. Somatosensory information from joint, tendons, muscles, etc.

Any decrease in the ability of these three arenas to send accurate data to the brain can result in a compromised ability to maintain proper and steady balance.

How to Improve Your Balance

This is where chiropractic has its primary effect.

According to the classic Guyton’s medical text, “By far the most important proprioceptive (positional) information needed for the maintenance of equilibrium is that deriving from the joint receptors in the neck.”

Spinal adjustment of the neck region can have a significant effect on improving balance by correcting forward head posture. Forward head positioning from years of slumped desk posture can put a lot of abnormal stress on the entire body. Your posture is how you balance your body, especially while standing.

It is also a key player in balance.

Hand in hand with poor posture, such as standing with a rounded or slouched position or kyphotic posture, is the shifting of weight and compensations that are required to maintain balance.

So then what are things you can do to improve your posture and balance?

Here are a few simple exercises that you can do at home to improve each of these.

1. To improve your posture, place your back against the wall, with your heels 2-3 inches away. Look forwards with your chin tucked straight back. Maintain a steady pressure against the wall with your buttocks, shoulder blades and the back of your head, without tipping your head up or downwards.
2. Stand near a wall, (so that you could reach out to stabilize yourself if you needed to) with your hands at your sides. First, with your eyes open and your body stiff like a plank of wood, shift your weight in several different directions, feeling your weight pressing on changing aspects of the bottom of your feet. Do this for 30 seconds.
3. Stand on 1 leg and work up to being able to do this for 60 seconds on both sides without teetering and wobbling with your eyes open. Then progress to doing it with eyes close. This helps to build your capability to have balance with less reliance on your visual clues.
4. Progress to standing on one leg and move and hold yourself in positions other than neutral standing, i.e. tilt your head to the side, swing your non-standing leg out or back, raise your arms above your head, etc and do this for 30 seconds each side.
5. Take a Tai Chi or Yoga class.

Try it, they are wonderful and have a significant degree of excellent scientific research validating their efficacy in improving balance and reducing falls.

If you take just one of these steps today and continue it each day, you may very well be one of the people whose balance does not decline after the age of 40, but actually improves.

Craig Weiner DC is a Washington Chiropractor, creator of The Transformational Dialogues, creator of webinars on relationship with his partner Alina Frank, including The Relationship Nexus Point and Path 2Passion and author of numerous articles on mind-body and integrative medicine.

Dherbs Solutions:

• Brain Booster
• Central Nervous System
• Nerves Formula
• Calming Inhaler

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