12 Best Lower Back Pain Exercises For Seniors And The Elderly

If you are looking for one of the best FREE online resources for senior and elderly lower back pain exercises, you found it!

12 Lower Back Strengthening Exercise Videos: Skip down to follow along with our FREE videos and improve your strength

Picture208-lower-back-pain-exercisesIf you are a senior or elderly person and have a history of lower back pain, check with your doctor before beginning an exercise program that may aggravate your condition.

Abdominal strengthening exercises are important for the overall health of your back. These include crunches and leg lifts.

Make sure to perform these with the knees bent.

Exercises for the shoulders, hamstrings and buttock are also important in maintaining good core strength.

These would include arm lifts, bridging, hip extension, and pelvic tilts.

Posture and stretching exercises are important for safety and range of motion during lower back pain exercise.

Spinal extension exercises are a good choice in strengthening the low back and have been shown effective in reducing symptoms.

Include a low-impact workout for your lower back pain exercise to loose weight which can help reduce your lower back pain.

This generally involves proper diet along with regular aerobic exercise 3 to 5 times per week for at least an hour.

Core exercises can be a great help in stabilizing and strengthening your lower back.

  • Always warm up before any low back program
  • Stop any activity that causes pain
  • Support your back with your arms when bending forward from the waist
  • Never lift both of your legs at the same time when straight

Try these back exercises

Pick 3 or 4 exercises and try them 3 times this week. Work your way through all 12 back exercises and see how much more strength your back has during your daily shopping and household chores.

Watch These Exercise Videos

1. Eccentric Straight Leg Raise

  • This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.

2. Bent Knee Raise

  • This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.

3. Curl Ups

  • Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your
  • abdominal muscles are strong.

4. Cat and Camel

  • To stretch and extend the lower back and mid back muscles. Exercises for back pain and loosening up the pelvic area and learning the pelvic tilt.

5. Back Extension

  • To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and
  • standing.

6. Leg Extensions

  • To stretch and extend the lower back and hip pain muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

7. Bridging

  • These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

8. Pelvic Tilt

  • To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore backs after a long day of walking!

9. Sit Backs

  • This back strengthening exercise will firm your abdominal muscles.
  • It will help your ability to get out of bed or up from a chair.

10. Arm Raises On Back

  • This back muscle exercise improves the range of motion in your upper back and shoulders.
  • When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominal muscles.

11. Arm Raises On Knees

  • This back pain and exercise movement will improve your upper back and shoulder stability.
  • It is also helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

12. Hip Flexion

  • This lower back exercise will improve your lower back range of motion and flexibility.
  • It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.


  1. My mom can not get down on the floor, but I know that she needs to strengthen her abdominal muscles and this will help to reduce the pain she has in her lower back. Do you have any suggestions?

    1. Yes, you can certainly do all these exercises in bed. In fact, that is a great place for seniors to perform their back exercises!

  2. Thank you, I will try some of these however I have had hip repair surgery and unfortunately I am still in terrible passion with every step I take and because of this out had hindered me from walk-in or even doing some of my most basic of daily self care let alone excersizes.

    1. You may want to return to your surgeon. After 3 months your hip should be fairly healed up and not that painful. Keep up with your exercises. You may also add other therapies like IASTM or instrument assisted soft tissue mobilization, dry needling, or corrective exercises to your program.

    1. The important part of exercising with fibromyalgia is to start slowly,don’t exercise with pain, and break up your sessions into smaller units. Reduce your range of motion and/or repetitions if there is pain. Take a short walk everyday and slowly build up to 20 minutes or 30 minutes. Make sure you warm up and cool down after exercise sessions. Use lighter weights to start with. In general you can follow any sensible exercise program, just remember to avoid pain, warm up and cool down, and break up the sessions into smaller units.

    1. Yes, start slowly with one or two back exercises per day, and modify them if there is any pain by performing few repetition, decreasing your motion or adjusting your body position or exercise surface. Good luck!

  3. I have tried these and have eliminated all but five of them. Any of the exercises that requires bending forward I do not do. The reverse bending seems to help me the most.
    Thanks for the great videos. Whose that hot model you are using? 🙂

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