Advice

Lower back pain is a common concern for many seniors, often caused by age-related changes in the spine, reduced muscle strength, arthritis, or limited mobility. While rest might seem like the best solution, gentle, targeted exercises are one of the most effective ways to reduce discomfort, improve mobility, and support long-term back health.

Why Exercise Helps Lower Back Pain in Seniors

Regular movement helps by…

• Strengthening core muscles that support the spine

• Improving posture and balance, reducing strain

• Increasing flexibility, especially in the hips and hamstrings

• Reducing stiffness and promoting circulation

• Preventing further injury by improving overall body mechanics

Best Exercises for Seniors with Lower Back Pain

Here are gentle, senior-friendly exercises that can relieve lower back pain and improve strength and mobility…

• Pelvic Tilts

Why it helps – Strengthens abdominal and lower back muscles without strain.

How to do it…

• • Lie on your back with knees bent and feet flat.

  • Slowly tilt your pelvis to press your lower back into the floor.

  • Hold for 3 – 5 seconds, then release.

  • Repeat 10 – 15 times.

• Knee-to-Chest Stretch

Why it helps – Relieves tension in the lower back and hips.

How to do it…

• • Lie on your back with knees bent.

  • Gently pull one knee toward your chest using both hands.

  • Hold for 20 – 30 seconds, then switch legs.

  • Repeat 2 – 3 times on each side.

• Seated Cat-Cow Stretch

Why it helps –Improves spinal flexibility while staying seated.

How to do it…

• • Sit in a sturdy chair with feet flat on the floor.

  • Arch your back and lift your chest (cow pose), then round your back and tuck your chin (cat pose).

  • Move slowly and breathe deeply.

  • Repeat 8 – 10 times.

• Wall Slides

Why it helps – Builds strength in the legs and back without floor exercises.

How to do it…

• • Stand with your back against a wall and feet hip-width apart.

  • Slowly slide down into a mini squat (knees no more than 90 degrees).

  • Hold for 5 – 10 seconds, then rise.

  • Repeat 8 – 10 times.

Safety Tips for Seniors Exercising with Back Pain

• Always warm up before starting.

• Use a sturdy chair, wall, or support if needed for balance.

• Move slowly and gently, avoid jerky movements.

• Stop if you feel sharp or sudden pain.

• Consult a doctor or physical therapist before beginning any new routine, especially if you have existing conditions.

The best exercises for seniors with lower back pain are those that are gentle, consistent, and focus on core strength and flexibility. Movements like pelvic tilts, knee-to-chest stretches, and seated cat-cow stretches are simple yet effective ways to relieve pain and support spine health.