The 15 Awesome Back Pain Exercises for Seniors

Back pain exercises for seniors is needed as we grow older. One of the reasons is our backbone tends to get weaker. In fact, most of the body bones grow more fragile as we get older. The lower back is one of the most sensitive parts of the spine. There are many exercises that you can perform to help with our back pain.

Some exercises will help strengthen your back and alleviate any back pain you might experience in the future. The exercises also strengthen the core, leg, arms, and muscles. The exercise will help improve the blood flow to the lower back areas, and reduce stiffness and heal any pain.

Here are some good lower back pain exercises for seniors.

1. Curl Sit-ups

curl sit ups

is a classic sit-up exercise that helps reduce the strain on your lumbar spine. Curl-ups are also known as crunches.

It helps improve your abdominal musculature meaning it will help relieve your lower back pain and straight the lower back muscles.

If your symptoms are made, you should check with your doctor to be cleared for the curl-up exercise because the curl is made up of a series of forwarding flexion movements, which increases the force on the disk in the back.

2. Straight Leg Raises

Straight Leg Raises

Straight leg raises are of different forms, and the most common is the eccentric straight leg raise. They will help stabilize and strengthen the lower back.

They reduce the pains you might feel in the spine due to lumbar instability.

This exercise aims to stabilize the back’s pelvic area while maintaining a simple and rhythmic breathing system. It works on your abdominal and hip flexor muscles. It also helps keep your posture.

3. Back Extensions

Back Extensions

The back exercise helps with mid back pain. They help in strengthening the thoracic spine. The back extension helps extend the back and mid-back muscles.

Strong back muscles make it much easier to maintain good posture when sitting or standing.

4. Leg Extensions

Leg Extensions for seniors


The leg extension is an excellent exercise for seniors that helps the lower back and the buttocks and hip muscles. It does this by stretching and extending the lower back and hip muscles, strengthening the pelvis and leg muscles.

5. Cat and Camel

Cat and Camel

The cat and camel exercise involves stretching and extending the lower back up to the mid-back muscles. It is a back exercise that improves the stability of the pelvic area and improves the pelvic tilt.

6. Bridging

Bridging 1

Bridging is a lower back exercise that strengthens the hip extensors, hamstrings, and buttock muscles. It helps to strengthen the low back and sacroiliac. It helps improve your body balance.

7. Pelvic TiltPelvic Tilt

The pelvic tilt is a lower back exercise for strengthening the lower back and hip muscles. The pelvic tilt is a great back pain reliever, especially for tired or sore backs after long work hours.

8. Stabilization Exercises

Stabilization Exercises 1

Stabilization Exercises are back exercises that help to develop your body balance. It involves the use of sitting posture on an exercise ball and extension of the legs.

9. Walking

Walking for seniors

Walking strengthens the muscles well supports the spine. Walking helps improve the blood flow in your back by opening the blood vessels and increasing the flow of oxygen and nutrients to the spine. It increases the lower back’s flexibility by stretching the muscles and ligaments in the backs, legs, and buttocks.

10. Scissors


The scissor exercise is a back exercise that helps improve the back muscles. The exercise involves being on your back and doing a series of lowering and raising one of your legs. You do this sequentially. Switching between the left and right legs.


11. Breathe in deeply

Breathe in deeply exercise

Breathe in deeply is a form of breathing exercise that involves taking deep breaths inward, holding it for a short time, and then slowly breathing out. This exercise helps create more stability for the spine. It also strengthens the abdominal and hip muscles while also keeping the body stress level low.

12. Knee to chest stretches

Knee to chest stretches 1

Knee to chest stretches help elongate the lower back and relieve the back pain while easing tension.

To perform a knee-to-chest stretch, you need to:

Lie on your back

Keep your feet flat on the floor while bending your knee.

Use your hands to pull your knee towards your chest.

Hold the knee to the chest for at least 5 seconds.

Return the knee to the starting position and repeat with the other leg.

13. Lower Back Rotational Stretches

Lower Back Rotational Stretches 1

The lower back rotational stretches are exercises for relieving the tension of the lower back and trunk.

To perform the lower back rotational stretch:

To perform the lower back rotational stretch, you will need to:

Lie on your back with your feet flat on the floor while you bend your knee.

Keep the shoulders firm and gently roll the bent knees together to the left or right side.

Keep that position for 5 to 10 seconds.

Return to the starting position and repeat for the other side

14. Lying lateral leg lifting

Lying lateral leg lifting

Lying lateral leg lifting is an exercise that works on the hip abductor muscles, strengthening the pelvic and reducing strain on the back.

To perform lying lateral leg lifts:

Lie on one side of your body with your legs together.

Raise the top leg to about 18 inches from the floor while keeping it straight and extended.

Try to hold that position for about 2 to 5 seconds.

Repeat it ten times and try it with the other leg by rolling to the other side.

15. Superman Exercise

Superman Exercise

Just like in the movie, we are replicating the superman flight posture. It helps strengthen the back extensors, which helps us improve our posture.

To perform a Superman.

I. Lie with your back on the ground, with your face facing the ground. Stretch both hands out in front of your body and leave them flat on the floor

II. Raise your hands and feet, leaving at least 6 inches in height from the floor

III. Try to keep your head straight, looking at the floor to avoid any injury on the head.

IV. Stretch the feet and hands for as long as you can while holding the position for at least two seconds

V. Return to your starting position and repeat at least ten times


I hope that you received value from this article. There are probably scores of different exercises to help with the lower back pain. One warning do these exercises very slowly and carefully if while doing these you feel increased stop immediately and if the pain does not get better within a few weeks I would seek the advice of a professional health provider.


Thank you for reading this article and I hope you pulled out some workable information that you can use to make your life easier and more productive.

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Take care

Dr. Charles


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