How to overcome age related pain with physical therapy.

back pain Jan12th 2021

Everyone has at some point heard someone say “____ hurts, I’m getting old!” But have you ever wondered whether age related pain is avoidable? It is!

“Must be because I’m getting old” is a MYTH

The human body certainly goes through changes as we age- there’s no denying that. However, these changes do not have to cause pain, and your physical therapists at Solutions Physical Therapy and Sports Medicine are here to help.

Regardless of what has got you down, whether you are reliving the old high school days playing sports, developing arthritis, or have any nagging injuries, physical therapy can help you to take control of your age related pain and get you moving again. We can even help with neurological conditions like strokes, traumatic brain injuries, and Parkinson’s to name a few. 

If you are nearing or have reached your golden years, let’s make sure you are pain free to fully enjoy them! 

To get started, go for a daily walk to help get you moving and keep you healthy. Also, here’s 2 key exercises to keep you moving and reduce your risk of falls. If you want more, schedule an appointment today to get a personalized plan!

Chair Squats

Chair Squats are a great way to build up strength and endurance in your legs. This puts less stress on your low back when you move. Chair squats also improve control of your low back and endurance of your low back muscles. Hold the bottom position for 5 seconds with your butt just above the surface of the chair. Make sure your low back doesn’t round out as you move. Start with 2 sets of 10 of these everyday, progressing to 3 sets of 10 as they get easier.


Bridges are a great way to improve your ability to control how your back moves as well as regain some strength and endurance in your low back muscles and glutes. Initially try to hold at the top for 10 seconds and do 2 sets of 10 reps. As they get easier, you can increase the hold times, trying to work up to 30 sec holds for 3 sets. 1 – 2 times a day will help you progress as quickly as possible.

None of the exercises above should increase your pain. If they do, or if you’ve tried these and you’re still hurting, we’d love to help you! At Solutions Physical Therapy & Sports Medicine, we’re experts at evaluating age related pain and will develop a plan to help you overcome it.

Call our office at 703-299-3111, or click here and a member of our team will schedule you an evaluation with one of our highly skilled physical therapists.

Working to keep you living your best life,

The Solutions Physical Therapy & Sports Medicine Team

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