Seven gentle lower back exercises for seniors to ease pain and stiffness at home, with a daily routine, a traffic-light rule and warning signs to watch for.

Learn when back-pain exercise discomfort is acceptable, when to adjust and when to stop, using a Physical Therapist’s practical traffic-light rule.

Disc degeneration on a scan is common after 60 and does not predict pain or ability. A Physical Therapist explains the evidence and warning signs.

A practical four-week walking plan for adults over 60, with gradual progress, rest days, strength and balance support, and clear safety guidance.

Clinically informed guidance M.T. Groom MSc MCSP · UK-registered Physical Therapist · 25+ years of clinical experience For many older adults, 5,000 steps a day can be enough to support better health, especially if it is a clear improvement from… 

Clinically informed guidance M.T. Groom MSc MCSP · UK-registered Physical Therapist · 25+ years of clinical experience The safest way to increase your step count after 60 is to add small amounts, build weekly consistency and protect your balance, joints… 

Clinically informed guidance M.T. Groom MSc MCSP · UK-registered Physical Therapist · 25+ years of clinical experience There is no fixed daily walking distance for a 70-year-old. For someone already comfortable walking, 20–30 minutes can be a useful routine to… 

A physical therapist guide to the sit-to-stand exercise for seniors, including setup, safety checks, progression and common mistakes.

Clinically informed guidance M.T. Groom MSc MCSP · UK-registered Physical Therapist · 25+ years of clinical experience Reviewed by M.T. Groom, MSc MCSP — Physical Therapist with 25 years of clinical experience. Last reviewed: April 2026. A fall is not…