Lower Back Exercises for Seniors: 7 Gentle Moves at Home

Important: check with your doctor or physical therapist before starting a new exercise programme, especially if your back pain is new, follows a fall, or you have osteoporosis or have had spinal surgery.

The sentence I have heard most often about back pain, in more than 25 years of practice, is some version of: “They told me to keep active, but nobody showed me what to do.”

That advice is right. For most back pain in older adults, gentle movement helps more than rest, and lying in bed for long periods usually makes things worse. But “keep active” is not a plan. This guide gives you seven gentle exercises taken from the beginner level of my book, Steady & Strong: Back Exercises for Seniors, with the same illustrations, a simple routine and clear rules for when to push on and when to ease back.

Is it safe to exercise with back pain after 60?

For most people, yes. Most back pain is not caused by serious damage, even when it is very painful. Clinical guidelines recommend exercise as a core treatment for low back pain, and staying active is one of the best things you can do.

There are some exceptions, listed below. If any apply to you, see a doctor before you start.

Seek urgent medical help if you have

• Numbness around your bottom or genitals, or new problems controlling your bladder or bowels
• Weakness in your legs that is getting worse
• Back pain after a fall or injury, particularly if you have osteoporosis

See your GP or doctor soon if you have

• Back pain with a fever or feeling generally unwell
• Unexplained weight loss, or a history of cancer
• Pain that is constant and severe, including at night, and does not change with position

Before you start

• Mild discomfort while exercising is fine. Pain that is sharp, spreads further down your leg, or is worse the next day means you should ease back.
• Move slowly and breathe normally. Do not hold your breath.
• All the lying exercises can be done on a firm bed if getting down to the floor is difficult.
• If you have osteoporosis, avoid sit-ups, toe touches and forceful twisting. The exercises below are gentle, but check with your doctor if you are unsure.

The 7 lower back exercises

Each exercise has a starting amount and an easier option. Start with the easier option if you need to. That still counts.

1. Knee rolls

Getting ready: lie on your back on a bed or firm surface, with your knees bent and your feet together or hip-width apart. Rest your arms comfortably by your sides.

What to do: let both knees travel a small distance to one side. Return to the middle, then go to the other side. Keep both shoulders relaxed on the bed. Do 5 each side.

If this feels too hard: reduce the range, or move only towards the more comfortable side.

Stop if: symptoms start travelling into your leg.

2. Small-range pelvic tilt

Getting ready: lie on your back with your knees bent and your feet flat on the bed or floor.

What to do: gently roll your pelvis so your lower back flattens a little against the bed. Then roll the other way, so a small space returns. Move slowly between the two. Start with 5.

If this feels too hard: make the movement almost invisible, or do it seated by rocking your pelvis gently forwards and back.

Stop if: pain becomes sharp in your back.

3. Static abdominal hold on all fours

Getting ready: kneel on all fours on a bed or firm surface, hands under your shoulders and knees under your hips. Use a folded towel under your knees if you need one.

What to do: let your back settle into a comfortable position, neither arched nor rounded. Breathe normally and gently draw your lower tummy in, as though bracing lightly. Hold for 5 seconds, then release. Repeat 5 times.

If this feels too hard: shorten the hold to 2 to 3 seconds. If kneeling is not possible, do the same gentle brace lying on your back with your knees bent.

Stop if: you feel wrist, knee or back pain.

This gentle hold switches on the deep tummy muscles that support your spine, without asking your back to move at all.

4. Open-book rotation

Getting ready: lie on your side with your hips and knees comfortably bent, your head supported and both arms reaching forwards together.

What to do: lift your top arm and turn your chest gently towards the other side, following your hand with your eyes. Return. Start with 5 each side.

If this feels too hard: keep the movement small, or do a seated turn instead.

Stop if: you feel sharp pain, dizziness or spreading leg symptoms.

Rotation is part of reaching, turning over in bed and looking behind you, and it is the direction most people stop using after a flare-up.

5. Small-range bridge

Getting ready: lie on your back with your knees bent, feet flat and hip-width apart.

What to do: squeeze your buttocks and press gently through both feet, lifting your hips just clear of the bed. Hold for 2 seconds, then lower slowly. Start with 5.

If this feels too hard: squeeze your buttocks without lifting at all, holding for 2 seconds. That still counts, and it is where many people start.

Stop if: you have sharp back pain.

6. Supported hip hinge

Getting ready: stand facing a kitchen counter, feet hip-width apart, hands resting on the surface.

What to do: soften your knees. Send your hips backwards while your chest travels forwards, keeping your hands supported. Stop after a small movement, then press through your feet and bring your hips forwards to stand. Start with 5.

If this feels too hard: make the bend smaller, or practise the backward hip movement while seated.

Stop if: pain becomes sharp, or leg symptoms spread.

The hip hinge is the safest way to bend and lift in everyday life, from loading the washing machine to picking something up from a low shelf.

7. Walking

Walking is one of the best exercises for back pain. Start with short walks you can manage comfortably, and stop for a rest before your back or leg symptoms build up. Add a few minutes each week. Several short walks are better than one long one when your back is sore.

A simple daily routine

• Morning: knee rolls and pelvic tilts before you get up
• Once a day: the abdominal hold, open-book rotation, bridge and hip hinge
• Throughout the day: short walks, and a change of position at least every 30 to 45 minutes

The full routine takes around 15 minutes. When an exercise feels easy and controlled for two sessions in a row, add 1 or 2 more repetitions, building up to 10.

A traffic-light rule for your back

• Green: mild discomfort that settles within an hour. Carry on, and progress when the exercise feels easy.
• Amber: pain that lasts into the evening or next morning. Repeat the same level, or do fewer repetitions, until it settles.
• Red: sharp or spreading pain, new numbness or weakness. Stop and get advice.

Movements to be careful with

• Sit-ups and toe touches: these load the spine in a bent position and are best avoided, especially with osteoporosis.
• Lifting while twisting: turn your feet rather than your back.
• Long periods of sitting: stand up and move regularly, even for a minute or two.

Frequently asked questions

Should I rest a bad back?

A day or two of taking it easy can help when pain first flares up, but long periods of rest usually slow recovery. Gentle movement and walking are generally better.

How long before back exercises help?

Many people feel easier within two to four weeks of regular exercise. Building strength takes longer, around 8 to 12 weeks, and continuing the exercises helps prevent future flare-ups.

Is walking good for sciatica?

Often, yes, if you keep to a comfortable pace and distance. If walking makes leg pain or numbness worse, see your doctor or a physical therapist.

Should I use heat or ice?

Either can ease pain. Most people find heat more comforting for stiff, aching backs. Use whatever helps you move more comfortably, and protect your skin with a towel.

Keep moving

Backs like movement. A short daily routine, regular walks and a little patience are enough for most people to feel stronger and more confident within a few weeks. If you want more support, our guide to fall prevention exercises builds the leg strength and balance that protect your back too.

Sources and further reading: NICE guideline NG59, Low back pain and sciatica in over 16s: assessment and management (2016, updated 2020); NHS guidance on back pain; Royal Osteoporosis Society guidance on exercise and osteoporosis.

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