12 Best Lower Back Pain Exercises For Seniors And The Elderly

Build strength. ​improve stability.

Hi, I'm Doug Schrift - otherwise known as "Your Senior Fitness Coach" - and I’ve spent years guiding the fitness of thousands of seniors as a Physical Therapist, even if they have never exercised before. Sign up below to my email list to receive my FREE 4 Week Senior Fitness Program

Coach Doug

I created Eldergym® to help YOU! If you are looking for one of the best FREE online resources for senior and elderly lower back pain exercises, you found it!
lower back pain exercise
If you are a senior or elderly person and have a history of lower back pain, check with your doctor before beginning an exercise program that may aggravate your condition.

Abdominal strengthening exercises are important for the overall health of your back. These include crunches and leg lifts.

Make sure to perform these with the knees bent.

Exercises for the shoulders, hamstrings and buttock are also important in maintaining good core strength.

These would include arm lifts, bridging, hip extension, and pelvic tilts.

Posture and stretching exercises are important for safety and range of motion during lower back pain exercise.

Spinal extension exercises are a good choice in strengthening the low back and have been shown effective in reducing symptoms.

Include a low-impact workout for your lower back pain exercise to loose weight which can help reduce your lower back pain.

This generally involves proper diet along with regular aerobic exercise 3 to 5 times per week for at least an hour.

Core exercises can be a great help in stabilizing and strengthening your lower back.

  • Always warm up before any low back program
  • Stop any activity that causes pain
  • Support your back with your arms when bending forward from the waist
  • Never lift both of your legs at the same time when straight

Try these back exercises

Pick 3 or 4 exercises and try them 3 times this week. Work your way through all 12 back exercises and see how much more strength your back has during your daily shopping and household chores.

Watch These Exercise Videos

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 you download my FREE 4 week Senior Exercise Program ebook to get more help

  • karen says:

    my husband has a weak lower back which badly affects his posture. he is unable to lay down and exercise. could you recommend some standing and sitting exercises?

  • David Evans says:

    Thanks for posting the very informative article. Well guys, I have also found an amazing Physio Therapy YouTube channel named “Total Performance Physical Therapy”.
    This channel has very impressive physio therapy exercise including exercises for knee pain. If you have time then take a look. For more effective physio therapy tips,
    then follow the channel here http://bit.ly/2pLTnX9!!

  • Anonymous says:


  • Joanne says:

    I fractured my spine slipping on the ice on my right side from the spine to my right hip. It
    has been two years ago, the fracture is healed but I have trouble walking for longer than 10 or 20 min. The pain is in my. Waist. A nd above my waist. What exercise do I need to work on.

  • Jenna J. says:

    Well, my doctor says sometimes, wrong mattress or sleeping pattern may leads to back pain too. I have researched on it and experienced it.

  • Marilyn Nicol says:

    8421 country view lane

  • Shelly L Broeckx says:

    I had spinal fusion L4L5 in 2010, have stenosis and have had sciatica for 2 years. A CT scan shows a bulging disc and stenosis in 2 other places. I need to build core and am doing water exercises….what can I do at home without adding to sciatica pain and tingling.

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