Mid Back Pain Exercises For Seniors And The Elderly

Back Extension

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 effect 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.

Step 1

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


Step 2

Begin to bring your head up and slowly arch your back. Push up to your elbows.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. Maintain your hips on the floor.

Take it up a notch

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

How to do Back Extension

How to do Back Extension

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

Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf