Back Pain Help for Seniors and the Elderly; Bent Knee Raise

Watch these lower back exercise videos

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

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.

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

Bent Knee Raise

Back pain help exercises for seniors and the elderly like the supine bent knee raises below will stabilize and strengthen your abdominal and low back muscles helping to reduce the pain associated with lumbar instability.

Try these exercises 3 – 5 times a week for increased back health.

These exercises are also for the abdominal muscles and hip flexors. To get the most out of your back exercises, make sure you press your back into the ground, stabilize your hips and tighten your tummy.

Don’t perform this exercise too fast or your momentum will cause you to loose form and begin to arch your back.

Raise and lower your legs one at a time for greater control of your spine.

Purpose of this exercise:

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.

How to do it

Step 1

Bent knee raise start

  • Lie down on your back with knees bent.
  • Tighten up your abdominal muscles.
  • Think of your belly button pressing into your spine.

Step 2

Bent knee raise end

  • Lift your knees one at a time toward your chest.
  • Hold for 5 seconds.
  • Return both  legs to the floor.
  • Repeat 10 times.

Breathing:

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

Tips:

  • Keep breathing in through your nose and out through your mouth.
  • Make sure you don’t over-bend your knee joint.
  • Place your palms on the floor for support.

Take it up a notch:

  • Add 1 or 2 pound ankle weights for a more challenging workout.
  • Extend you knees one at a time when lowering to the ground.

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