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Mid back pain exercises for seniors and the elderly include the back extension exercise or “cobra”  below.

Try these exercises 3 – 5 times per week for increased strength and endurance during the day.

As we age our spine  and head will begin to curve forward with the affect of gravity and poor posture.

This will bring on many mechanical problems including, pain in the mid-back or thoracic spine.

To reduce the risk of these problems associated with poor posture, it is important to perform a movement in the opposite direction as your curvature.

This is called spinal extension. A great and easy way to do this exercise is shown below. Relax on your bed or floor for this exercise. Let’s get started!


Purpose of this exercise

  • 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.

How to do it:

Step 1

Lumbar extension start

  • Begin by lying face down on your bed or the floor with your hands palm down by your face.

Step 2

Lumbar extension end

  • Begin to bring your head up and slowly arch your back.
  • Push up to your elbows.
  • Return to starting position and repeat 10 times.

Breathing:

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

Tips:

  • Keep breathing in through your nose and out through your mouth.
  • Maintain your hips on the floor.

Take it up a notch:

      • Progress by pushing up and straightening your arms. Hold for 5 – 10 seconds.



Back Exercises – 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.