Exercises For Back Pain For Seniors And The Elderly

Cat and Camel

Exercises for back pain for seniors and the elderly include the cat and the camel exercise below. Try these exercises 3 – 5 times per week for increased strength and endurance during the day.

Even though we use our muscles regularly during the day for bending, rotating and extending, they will show a decrease in flexibility due to biological aging. For this reason it is important to maintain our mobility in our back with daily exercise and stretches.

Purpose of this exercise

To stretch and extend the lower back and mid back muscles. It is also a great exercise for loosening up the pelvic area and learning the pelvic tilt.

Step 1

Begin by getting on your hands and knees on your bed or the floor only if you can safely get back up. Keep your back in a neutral position.


Step 2

Round your back up and bring your head down to make the cat arching his back. Then reverse by allowing your back to relax forming the valley between the camels two humps. Return to starting position and 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. Tighten your tummy muscles and place your pelvis in a neutral position to start. If your wrists are painful, lower yourself onto your elbows. Use gardening pads if kneeling on the floor.

Take it up a notch

Keeping elbows straight, lift your back even higher by moving from the shoulders only. Then bring your shoulder blades together when lowering your back.

How to perform Cat and Camel

How to perform Cat and Camel

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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