Back Pain Help for Seniors and the Elderly

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.

Step 1

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


Step 2

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



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


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 your knees one at a time when lowering to the ground.

How to perform the Bent Knee Raise

How to perform the Bent Knee 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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