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The physical aging process is inevitable for those lucky enough to grow old. Among the most common signs of aging is a change in posture. However, all hope isn’t lost; healthy lifestyle choices can improve posture for the elderly.
When an elderly person can’t sit straight, they should maintain a healthy weight, exercise regularly, and eat a calcium-rich diet. Doing this can target poor posture and possibly reverse its effects.
Unfortunately, several health risks are associated with poor posture for the elderly. It’s essential to take notice once an older person starts hunching over more than usual. The rest of this article will discuss tips for improving the elderly’s posture and when to see a doctor.
Tips for Improving the Elderly’s Posture
When it comes to improving the elderly’s posture different options will work for different people. Therefore, it’s vital to consider the preexisting conditions of that particular senior citizen. Additionally, caregivers must consider factors, such as diet or physical limitations, before they employ specific methods to stop the progression of poor posture with the elderly.
Some tips to improve the elderly’s posture include:
Maintain a Healthy Weight
Obesity can cause individuals to bend their spine and joints to balance the excess weight. Maintaining a healthy body mass index (BMI) doesn’t stress your spinal cord unnecessarily. When you don’t have added weight pushing down on your spinal cord, it can more easily maintain its structure.
Excess stomach fat is what puts the most strain on the spinal cord, as it causes you to lean forward gradually, and a slope appears on the upper back. Continuous pressure can lead to chronic back pain, drastically reducing the quality of life.
Get the Necessary Nutrients
Calcium and Vitamin D are essential for strong bones and muscles. It’s best to get calcium and Vitamin D from the foods we eat, including dairy and green vegetables. When there’s a deficiency, the elderly should take supplements as recommended by a doctor.
Additionally, plant proteins are proven more beneficial for the spinal cord than meat proteins. Plant foods that are rich in protein needed to maintain a good posture include:
- Beans
- Lentils
- Avocados
- Chia seeds
Perform Mobility Exercises Regularly
There are a variety of activities one can do to improve posture. There are different exercises for different degrees of mobility and even options for those that use a wheelchair.
Check out this YouTube video to see how to perform some safe exercises:
Strengthening exercises tone your back and stomach muscles. Therefore, when these muscles are strong, they can better support your spine. Elderly individuals need to start slowly to avoid injury.
Use a Posture-Correcting Device
A posture corrector can help you find your best posture by manually holding your shoulders and back. They come in the form of braces or belts and usually strap on like a backpack. This is a great device, as it reminds the person to sit up straight and makes it challenging to recline with the device on.
When selecting a posture-correcting device for an older person, make sure it’s:
- Adjustable
- Comfortable
- Hypoallergenic
- Not rigid
- Easy to put on and take off
I recommend the Truweo Posture Corrector For Men and Women from Amazon.com. This posture corrector is adjustable and comfortable, and it can easily be worn under your clothes.
Use a Walker
An upright walker is helpful when an elderly individual is on the move. As people age, they sometimes struggle to maintain their independence. The ELENKER Upright Walker from Amazon.com eases mobility while improving posture at the same time. The idea is if you can improve your posture while walking, you can also train your muscles to sit upright.
If elderly parents complain of back pain while using a walker, you should find out why. A walker doesn’t injure the user’s back if chosen correctly. I’ve written another guide to discuss types of walkers and how they may impact someone’s back. Can Using a Walker Cause Someone Back Pain?
Adverse Effects of Bad Posture
The elderly need our care and respect. It’s essential to communicate with them clearly and gently when it comes to issues of their health. We must speak to them about how improving their posture will enhance their comfort and health.
We should also communicate the adverse outcomes of poor posture, which include:
- Back pain: Back pain from poor posture can usually be felt around the tailbone and below the neck. Pain radiates there when you’re not sitting up straight. Anyone who has experienced back pain knows it can range from mild to excruciating.
- Headaches: The strain on the neck from the head hunched downward can lead to severe tension headaches.
- Digestive issues: A hunched frame compresses the organs and disrupts the normal digestive flow. An older person with poor posture is more likely to have gastric problems.
- Poor sleep: Tension on specific muscles in your neck and back prevents proper relaxation during sleep, causing one to wake up tired and not well rested. The Irene House 9188 Dual OKIN Motor Lift Chair Recliners from Amazon.com is a good ergonomic chair that can provide posture support and a comfortable place for a nap.
- Spine curvature: When appropriately aligned, the spine has an S shape, and years of bad posture can alter that shape. The spine won’t be able to absorb the amount of shock it usually could, increasing the risk of injury.
- Moodiness: When you feel crummy, it’s normal to be in a bad mood. Persistent moodiness can affect relationships and overall mental health.
When To See a Doctor
When an elderly person can’t sit straight, it’s a good idea to see a doctor for extra guidance on how to improve their posture. However, if you have any of the symptoms below, you should seek help immediately:
- Excruciating pain: If back pain, neck pain, or headaches become unbearable, it’s time to see a doctor.
- Numbness: Feeling numb in the back or legs can indicate that blood is not circulating correctly due to being hunched over for an extended period. Seek medical attention immediately.
- Difficulty breathing: If being hunched over causes an elderly person to have trouble breathing, seek medical attention.
- After a hard fall: Poor posture can affect balance and stability. Depending on the age and health condition of an elderly individual, a fall can cause serious injuries that might not always be visible. See a doctor as soon as possible.
Final Thoughts
Poor posture is a normal part of the aging process, and improving the elderly’s posture is ideal as it allows for a better quality of life. There are various steps you can take to align the spinal cord and the muscles around it, including maintaining a healthy weight, receiving the proper nutrients, and performing mobility exercises regularly.
Knowing the adverse effects of bad posture on the elderly is essential, and if the elderly has excruciating pain, numbness, or difficulty breathing due to this, seek medical attention.
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