Treatment For Back Pain For Seniors And The Elderly; Pelvic Tilt

Watch these lower back exercise videos

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

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 to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

Pelvic Tilt

Treatment for back pain exercises for seniors and the elderly involves beginning a sensible fitness program including safe and effective exercises like the pelvic tilt.

This is a fundamental  movement used to increase the range of motion and flexibility of the pelvic region.

This exercise and be performed either sitting or standing.

Lying down allows your whole body to relax and your hips to feel the ground for better execution of the move.

Just think of pressing your back into the floor or bed. Incorporate your breathing and away you go!

Purpose of this exercise

  • To stretch the lower back and hip muscles. This is a great exercise for tired or sore backs after a long day of walking!

How to do it

Step 1

Pelvic tilt starting position

  • Lie down on your bed or floor with knees bent.

Step 2

Pelvic tilt end position

  • Tighten your abdominal muscles and begin to press your lower back into the bed or floor.
  • Pause, then relax and repeat 10 times.

Breathing

  • Exhale during the backward tilt movement phase.
  • Inhale during the relaxation movement phase.

Tips

  • Keep breathing in through your nose and out through your mouth.
  • Try placing your hands on your hips, then tilt your pelvis backward.

Take it up a notch

  • Combine the alternating arm raise with the pelvic tilt for a more stabilizing exercise. As you raise your arm up, press your spine into the floor.

  • Marilyn says:

    I would like to buy your book Improve Balance and Strength. Senior fitness Program. Where can I buy it.

    • Coach Doug says:

      The senior fitness ebook is provided free for download only. It is not available in printed form. The ebook is “alive” because you are able to click on videos and navigate through the pages. This would not be possible in printed form. You can alternately print it at an office supply store. You can print your ebook yourself or send it to an office supply store. Here is the instructions for STAPLES:
      1. Go to eldergym.com and sign up for the ebook on the right column.
      2. Save the ebook to your computer.
      3. Email the ebook pdf as an attachment to staples@printme.com and expect a confirmation email.
      4. Go to Staples.
      5. Enter or scan your 8-digit confirmation barcode from your email and start printing.

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