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Best Back Pain Exercises for Old Age Relief

Back pain in old age is quite common due to reduced muscle strength, decreased flexibility, poor posture, arthritis, etc. But if the pain lingers, it can be frustrating. Fortunately, there are some low-impact exercises and gentle stretches that can help reduce the discomfort and improve mobility, flexibility, and overall well-being. The best part is these exercises can be done from the comfort of your home. Read on to learn more about these back pain exercises for old age.

Back Pain Exercises for Old Age

For back strengthening and improving flexibility, here are some gentle and safe back pain exercises for old age:

1. Gentle Twist

One of the best stretches for lower back pain is gently twisting your spine a few times a day. This will help improve spinal flexibility and prevent back pain in the future. Spine twisting also helps in digestion and toning your abdomen.

2. Seated Cat-Cow

Osteoarthritis and spinal degeneration are common in old age. The seated cat-cow exercise will stretch the lower back muscles and some core muscles, and keep your spine healthy and pain-free.

3. Seated Pelvic Tilts

When your pelvic muscles don’t work properly or become stiff, it can cause an imbalance in the muscles, causing pain in the lower back. Pelvic tilts help to strengthen the lower back and abdominal muscles.

4. Seated Gentle Backbend

In old age, the upper and mid-back begin to curve forward more and this becomes the regular posture. As a result of this hunch, there will be tension or tightness in the back muscles. Gentle backbend stretches using spinal extensors, pectorals, and anterior neck muscles can provide relief from the stiffness.

5. Seated Hamstring Stretch

Stiff hamstrings can cause pain in the lower back. Stretches will release the tightness in your lower back, improve flexibility in the hamstrings, muscles at the back of your thighs, and improve overall posture and range of motion in your legs and hips.

6. Chest and Shoulders Stretch

Sitting hunched forward or leaning over while standing may feel comfortable, but over a period of time, this leads to tension in the chest from pulling those muscles in. It can also cause pain in the upper and mid-back. The chest and shoulders stretch opens up the chest, relaxes the postural muscles, and improves the shoulder extension.

Conclusion

With restricted mobility and bad posture during old age, the muscles become weaker and painful. Simple stretches, which can be done at home, will alleviate back pain and discomfort and help prevent pain in the future. It will also help improve posture and range of motion. However, before you begin these stretches, it is always good to take your doctor's advice.

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Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on June 12, 2025