I am a senior and I believe that “moving with intention” is an absolute must in order to deal with “old” age issues.
The best back-pain exercises are gentle, controlled, and aimed at improving mobility, balance, flexibility, posture, and core/hip strength without putting strain on the spine.
Exercises
Standing Pelvic Tilts (with core activation and spine mobility
- Standing in an anterior pelvic tilt hips forward tall with feet shoulder width apart and toes pointing straight ahead.
- Shoulders are down back and relaxed.
- With you chin on an imaginary ledge, push your head back into your neck.
- Knees are soft but legs are straight.
- Slowly bring hips into a posterior pelvic tilt – forward as you tighten your abdomen.
- Hold for 10 seconds/relax/repeat 10 times.
Seated Forward Bend (hamstring and low back release)
- Sit in a sturdy chair, feet flat.
- Slowly hinge forward at the hips, letting your hands slide over your thighs, knees, and shins to the toes .
- Hold for 20–30 seconds, return upright.
- Repeat 2–3 times.
Bridge Pose on Floor or firm Mattress (glute and core strength)
- Lie on your back, knees bent, feet hip-width apart with arms at your side and palms up.
- Press into your heels and slowly lift hips until your body forms a straight line with knees, hips, and shoulders in a straight line.
- Squeeze your bum muscles and tighten your abdomen.
- Hold for 10 seconds and relax.
- Repeat 10 times.
Standing Hip Drop Slide (glute medius)
° Stand sideways at a wall with feet shoulder width apart. (The farther away from the wall, the more difficult the exercise is.)
° As you hold the wall, balance on the outside leg lifting the inside foot off the floor.
° With the outside hip high, slide the hips toward the wall and hold near the wall for 3 sec.
° Repeat 10 times on each side so you will have to turn around.
Take Away
People with back pain should perform gentle, low-impact exercises daily to maintain flexibility and strength, aiming for consistent, short sessions rather than sporadic intense workouts.
Daily activity, such as walking or gentle stretching, helps with healing, while strengthening exercises (core/back) should be done consistently to prevent future pain.
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