7 Lower Back Pain Exercises For Seniors - Mission Commons

Lower back pain can stem from various causes, including muscle strain, repetitive motions, or a sedentary lifestyle. The good news is that gentle exercises for lower back pain for seniors can help reduce discomfort and improve flexibility, making daily activities more enjoyable. These movements also promote relaxation and help you maintain a vibrant and active lifestyle.

Incorporating targeted stretches and mindful practices into your day can loosen tight muscles and enhance mobility, allowing you to participate more fully in social gatherings, explore popular destinations, and engage in recreational activities.

Child’s Pose

This soothing yoga pose gently stretches the muscles along your spine, hips, and shoulders, relieving tension and encouraging flexibility.

• Begin on your hands and knees.
• Sink back through your hips until they rest on your heels.
• Stretch your arms forward and lower your belly onto your thighs.
• Focus on breathing deeply and releasing tension.

Hold the pose for up to one minute and repeat as needed during your stretching routine.

Knee-to-Chest Stretch

The knee-to-chest stretch relaxes your lower back and gently works your hips and glutes.

• Lie flat on your back, bending both knees bent and keeping your feet flat on the ground.
• Draw one knee toward you, clasping your hands behind your thigh.
• Keep your lower back pressed to the floor while breathing deeply.

Hold the position for 30 seconds to one minute, then switch legs.

Seated Spinal Twist

This twist stretches your back and hips while promoting spine mobility.

• Sit on the floor and extend your legs in front.
• Bend one knee and place your foot outside the opposite thigh.
• Place one hand on the floor behind you and the other on your bent knee.
• Twist gently from the base of your spine, holding the pose for up to one minute.

Repeat on the opposite side to balance the stretch.

Pelvic Tilt

Pelvic tilts strengthen your abdominal muscles and release tension in the lower back.

• Lie on your back with your knees bent and feet flat.
• Tighten your core and press your lower back into the floor.
• Hold the position for a few seconds, then release.

Repeat for three to five repetitions to build strength and stability.

Cat-Cow Stretch

This flowing movement wakes up your spine and promotes flexibility.

• Start on your hands and knees in a tabletop position.
• Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
• Exhale as you round your back, tucking your chin and pelvis (Cat Pose).

Repeat this sequence for one to two minutes, moving with your breath.

Piriformis Stretch

Stretching the piriformis muscle can reduce tightness in your lower back and hips.

• Lie on your back with your knees bent and feet flat on the floor.
• Place one ankle over the opposite thigh.
• Grasp the back of your lower thigh and gently pull it toward your chest.

Hold for 30 seconds to one minute, then switch sides.

Sphinx Stretch

This gentle backbend strengthens your lower back while encouraging relaxation.

• Lie on your stomach with your elbows beneath your shoulders and forearms on the floor.
• Lift your chest slightly while engaging your lower back and abdominal muscles.
• Hold the position for 30 seconds to one minute, breathing deeply.

Elevating Your Lifestyle with Movement

These exercises can help you stay flexible, active, and engaged in the retirement activities you love. In our independent living community, we offer exclusive programs and opportunities to enhance your well-being. From leisure activities to supportive services and amenities, every detail is designed to enrich your golden years with comfort and joy.