Back Strengthening Exercise For Seniors And The Elderly

Sit Backs

Back strengthening exercises for seniors and the elderly like the sit back, are vital in stabilizing your lower back. This will help your postural stability and balance as you gain more control over your core muscles.

This exercise is a little difficult to do in bed if you have a soft mattress.But certainly if you are not able to get onto the floor to perform your exercises, by all means stay in bed for these.

This is a great exercise to incorporate a good breathing pattern into. Breathe in through the nose to start, then exhale as you sit back.

Pause, then breathe in as you return to the upright position. Let’s get started!

Purpose of this exercise

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

Step 1

Sit with your knees bent and arms crossed over your chest.


Step 2

Slowly sit back as far as comfortable. Return to the start position and repeat 10 times.



Exhale during the backward movement phase. Inhale during the forward movement phase.


For this Back strengthening exercise, tighten your abdominal muscles.Stop if your feet begin to come off the floor. Keep a straight back as you sit back.

Take it up a notch

Hold onto a 2 pound weight in each hand.Extend one leg out as you sit back.

How to do Sit Backs

How to do Sit Backs

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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