Joint Pain & Low-Impact Movement
6 Key Back Pain Exercises for Seniors
For many common kinds of back pain, staying gently active is usually better than long bed rest. These exercises are general education, not a treatment for a specific back condition.
Gentle exercises
- Pelvic tilt, lying down
- Knee-to-chest, one leg at a time
- Glute bridge to a small height
- Cat-cow, seated or on hands and knees
- Short, easy walks
- Seated tall posture with deep breathing
Safety first
- • Talk with your doctor before starting a new exercise program, especially if you have a heart, lung, joint or balance condition.
- • Stop and seek help if you feel chest pain, dizziness, unusual shortness of breath, or sharp pain.
- • Move within a comfortable range. Mild effort is expected; pain is not.
- • See a doctor promptly for back pain after a fall or injury, with fever, numbness or weakness in the legs, or loss of bladder or bowel control.
- • If you have a diagnosed spine condition or osteoporosis, ask a physical therapist which movements suit you.
This article is general education, not individual medical advice. Talk with a qualified healthcare professional about your own situation.