Back Muscle Pain Exercises For Seniors And The Elderly

Reverse Straight Leg Raise

Back muscle pain exercises for seniors and the elderly like eccentric straight leg raises will stabilize and strengthen your low back and reduce the pain associated with lumbar instability.

Try these exercises 3 – 5 times a week for increased back health.  When you can do 10 without a lot of effort, you may increase up to 20 times on each leg. Try alternating 10 on each side, then repeat for another 10 if you can’t do 20 in a row.

The important thing to remember when performing any leg exercises lying down is to make sure you press your back into the ground and hold your pelvis as still as possible during the movement.

In this way the exercise is more of a pelvic stabilization exercise than a leg exercise. Keep your breathing relaxed and rhythmic, breathing all the way down to your belly. Give it a try!

Purpose of this exercise

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.

Step 1

Lie on your back and tighten up your abdominal muscles.


Step 2

Bring your right knee up toward your chest. Keep your left leg on the floor. Straighten your right leg and slowly lower to the floor. Repeat 10 times with both legs.



Inhale during the upward movement phase. Exhale during the downward movement phase.


Keep breathing in through your nose and out through your mouth. Keep your pelvis as motionless as possible. Make sure your spine is in a neutral position.

Take it up a notch

Hold your leg at the top for 10 seconds. Add a 1 or 2 pound ankle weight.

How to perform the Reverse Straight Leg Raise

How to perform the Reverse Straight Leg Raise

More Back and Trunk Exercises

1. Eccentric Straight Leg Raise

2. Bent Knee Raise

3. Curl Ups

4. Cat and Camel

5. Back Extension

6. Leg Extensions

7. Bridging

8. Pelvic Tilt

9. Sit Backs

10. Arm Raises On Back

11. Arm Raises On Knees

12. Hip Flexion

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