9 PT-Recommended Exercises for Lower Back Pain for Seniors

If you notice more than the occasional twinge of discomfort in your lower back as you age, you’re not alone. It’s estimated that as many as 75% of adults over the age of 60 experience lower back pain at some point.

But here’s the thing about lower back pain: While you may be hesitant to move, fearful that you’ll only add to your discomfort, movement is actually one of the best things you can do to ease lower back pain and keep it from coming back, says Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health. 

Activities like walking and swimming are great for lower back pain, but don’t stop there. Read on to learn how to keep your back healthy, improve your everyday function, and reduce pain with targeted strengthening and stretching exercises for lower back pain for seniors recommended by our Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

9 Exercises for Lower Back Pain for Seniors

These exercises strengthen all the muscles that, when weak or tight, can contribute to lower back pain, including those in your low back, core, glutes, and hamstrings.

The move helps improve flexibility in the hamstrings, the muscles at the back of your thighs. It also helps relieve tightness in your lower back and can improve overall posture and range of motion in your hips and legs. “Tight hamstrings can result in not moving optimally through your low back, which can contribute to pain,” explains Dr. Hayes.

How to do it:

• Sit at the edge of a chair and straighten one leg out in front of you while resting your heel on the floor. Your toes should point upward and toward your face. 

• Hinge at your hips to lean your chest toward the floor and hold that position. 

• Return to the starting position. 

Get more information on how to do a seated hamstring stretch.

This stretch improves flexibility in the quadriceps, the muscles at the front of your thighs. This is an important stretch since quadricep tightness can contribute to lower back pain.

How to do it:

• Stand with your hands holding onto a table. 

• Bend your knee, bringing your heel up toward your butt, and grab onto your foot or ankle. 

• Gently pull your foot toward your butt until you feel a nice stretch in the front of your thigh and hold.

• Release your foot back to the floor to return to standing. 

Get more information on how to do a quad stretch.

This move increases flexibility in the hip flexor muscles, helping to alleviate tightness and enhance overall hip mobility. “This one helps with back pain specifically because if your hip flexors are tight, they’ll pull on your lower back,” explains Dr. Hayes. 

How to do it:

• Stand comfortably with your feet hip-width apart. 

• Take a big step forward with one foot.

• Bend through your front knee while you push your other hip forward. 

• Keep your chest upright as you hold this position. 

• Push through your front foot to step back and return to standing. 

Get more information on how to do a hip flexor stretch.

This move stretches the lumbar (bottom) and thoracic (middle) part of your spine. Doing it in a seated position can be a safer option for seniors who have trouble getting up off the floor.

How to do it:

• Sit in a chair with your hands clasped behind your head. 

• Bend your chest and head toward your thighs to round your back. Focus on your breath as you hold this position.

• Extend your shoulders and head toward the top of the chair, arching your back. 

• Come back to sitting.

“This exercise strengthens your glute muscles, which help to support your core muscles and lower back,” explains Dr. Hayes.

How to do it:

• Stand with your hands placed on a sturdy surface, like a countertop or table, for balance. 

• Extend one leg backward off the floor and toward the ceiling while keeping your knee straight. 

• Squeeze your butt muscles while you hold this position. 

• Relax your leg back to the floor. 

Get more information on how to do standing hip extension.

This is a great pelvic and core-strengthening exercise. When your pelvic muscles are not working optimally, it can result in muscle imbalances that affect your lower back and cause pain.

How to do it:

• Sit upright in a chair with your feet flat on the floor. 

• Relax your abdominal muscles to arch your lower back away from the back of the chair. 

• Hold here, and then return to the starting position. 

• Then engage your abdominal and butt muscles to flatten your lower back toward the back of the chair. 

• Relax back to the starting position.

This exercise strengthens your core, lower back, and glutes while also improving balance and stability, notes Dr. Hayes.

How to do it:

• Get into a comfortable position on your hands and knees, with your hands below your shoulders and your knees directly under your hips.

• Lift and extend one leg behind you while you reach your opposite arm off the ground. Your leg and arm should form a straight line with your back. 

• Return to the starting position.

• Repeat on the opposite side, lifting your other arm and leg off the floor. 

• Return to the starting position.

Get more information on how to do bird dog.

This simple-yet-effective move works your core muscles, as well as your glutes and hamstrings, without placing pressure on your lower back.

How to do it:

• Lie comfortably on your back. 

• With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.

• Squeeze your butt muscles at the top of the move. 

• Relax your hips back to the floor.

Get more information on how to do a bridge.

This move may not feel like a lot, but it activates your deep abdominal muscles, such as your internal obliques and transverse abdominis muscles. “The stronger these muscles are, the more they will reduce your back pain,” says Dr. Hayes.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor. 

• Squeeze your abdominal muscles by drawing your belly button in toward your spine. 

• Continue to breathe with an even inhale and exhale as you hold this position. 

Get more information on how to do abdominal bracing.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Benefits of Exercises for Lower Back Pain for Seniors

If your lower back hurts, you may be wary of exercise. And that’s understandable. But we can’t stress enough that movement and exercise are exactly what you need to feel better. “The more active you are, the better strength and flexibility you’ll have in your lower back as you age, which will reduce pain and improve overall quality of life,” says Dr. Hayes.

Lower back pain exercises have many benefits, including:

• Making it easier for you to do everyday activities. Your back is made up of many different muscles that allow you to turn, twist, bend, stand, and lift. “The stronger you are, the easier it will be for you to do things like put on your shoes or walk up stairs,” explains Dr. Hayes.

• Strengthening your core muscles. Core strengthening exercises for lower back pain are incredibly important. Think of your core muscles as your own internal back brace. They keep your midsection stable and upright. Although a weak core doesn’t cause back pain, research shows that strengthening your core muscles can help manage back pain. “If your core muscles are stronger, back pain can be much more controlled,” explains Dr. Hayes. 

• Reducing risk of injury. A good back exercise program will include stretching exercises that help you maintain a better range of motion, says Dr. Hayes. As a result, you’ll be less likely to get injured when you engage in physical activity, be that hiking or gardening. A 2023 study in the Journal of Physiotherapy found that people who did eight weeks of an at-home stretching program reported improved back pain and flexibility.

• Improving osteoarthritis symptoms. Lower back exercises have been shown to be effective when it comes to relieving lower back pain related to osteoarthritis. “Strengthening surrounding low back muscles can help take pressure off your spine,” says Dr. Hayes. You’ll also increase blood flow — and thus oxygen and other healing nutrients — to the area.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here. 

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. de Souza, I. M. B., Sakaguchi, T. F., Yuan, S. L. K., Matsutani, L. A., do Espírito-Santo, A. de S., Pereira, C. A. de B., & Marques, A. P. (2019). Prevalence of low back pain in the elderly population: a systematic review. Clinics, 74. doi:10.6061/clinics/2019/e789

2. Cho, H., Kim, E., & Kim, J. (2014). Effects of the CORE Exercise Program on Pain and Active Range of Motion in Patients with Chronic Low Back Pain. Journal of Physical Therapy Science. doi: 10.1589/jpts.26.1237

3. Turci, A. M., Nogueira, C. G., Nogueira Carrer, H. C., & Chaves, T. C. (2023). Self-administered stretching exercises are as effective as motor control exercises for people with chronic non-specific low back pain: a randomised trial. Journal of Physiotherapy, 69(2), 93–99. doi:10.1016/j.jphys.2023.02.016

4. Kong, H., Wang, X.-Q., & Zhang, X.-A. (2022). Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Frontiers in Aging Neuroscience, 14(14). doi:10.3389/fnagi.2022.854026

5. Lee, J.-S., & Kang, S.-J. (2016). The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. Journal of Exercise Rehabilitation, 12(5), 463–470. doi:10.12965/jer.1632650.325