Lower Back Exercise For Seniors And The Elderly

Hip Flexion

Lower back exercise like the hip flexion example below are important in maintaining a stable and flexible lower back. This is especially important for those that enjoy activities like gardening which requires a strong and supple lumbar spine.

A strong back will reduce the risk of injury and overexertion. This is a great exercise to incorporate your breathing into as your body moves back and forward.

Concentrate on keeping a tight abdomen and straight spine during the movement. Remember that the weight of your body is helping flex your hips and knees so be aware of moving in a controlled way.

This will prevent any unnecessary surprise when your knees bend farther than they have in a long time. Good luck.

Purpose of this exercise

This 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.

Step 1

Begin by positioning yourself on your hands and knees. Keep your back straight and hips in a neutral position.


Step 2

Slowly move your hips back, keeping your back as straight as possible. Return to the start position and repeat 10 times



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


Your bed is a great place to do this exercise. Make sure your hands and knees are shoulder width apart. Keep your low  back in neutral position.

How to do Hip Flexion

How to do Hip Flexion

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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