Low back pain in the elderly can have many causes. It can stem from arthritis, osteoporosis, disc degeneration, stenosis, weak and tight muscles from a sedentary lifestyle or from poor posture. In some cases, performing gentle back exercises can help manage pain and stiffness. However, it is important to check with a health care provider first to make sure the back exercises are safe for you.
Knee to Chest Stretch
The knee to chest stretch can help to loosen the low back muscles, relieve tension and improve posture. Lie on your back on the floor with your knees bent and feet flat. Press your low back flat into the floor throughout this exercise to help protect the back from injury. Hug your right knee into your chest and hold on under your knee. If unable to reach it, wrap a towel under your knee and hold the ends. Hold for a slow 30-second count and relax your back and hips with each exhale. Repeat with other leg. If getting on the floor is not an option, sit at the front edge of a chair and lean the upper back against the back of the chair. Hug one knee at a time to your chest. The American Academy of Orthopaedic Surgeons states that back exercises such as this can be done throughout the day to improve mobility.
Spinal Twist
The spinal twist stretch also loosens the low back, however, check with a health care provider first if you have osteoporosis or a disc injury as twisting movements may be contraindicated. Lie on your back on the floor with your knees bent and feet flat. Your arms are in a "T" position on the floor with your palms facing up. Slowly lower both knees to one side until there is a gentle stretch. Hold for a slow 30-second count and relax the back with each exhale. Repeat on other side. The spinal twist stretch also can be done in a chair. Sit up straight with the back against the chair and place your left hand on your right knee. Gently press your hand into your knee and slowly twist to the right, looking over your right shoulder. Hold, come out slowly and repeat other side.
Pelvic Tilt
The Cleveland Clinic recommends the pelvic tilt exercise to help reduce back discomfort. It also can help strengthen the abdominal muscles. When the stomach muscles are strong, less pressure is placed on the spine. Lie on your back on the floor with your knees bent, feet flat and arms resting by your sides. Create an arch in your low back so that your hands can slide underneath your low back. Tighten the abdominal and buttocks muscles and press your low back flat so that your hands can no longer slide underneath. Hold your back flat for up to five seconds, then release and recreate the arch. Go for eight to 12 repetitions, moving slowly and with control. Once this exercise becomes easier, do it while sitting or standing to help relieve back pressure.
Cat and Cow
The cat and cow exercise can also be done on the floor or in a chair to loosen your low back. Come onto all fours, inhale and round your back like a cat and look toward your stomach. Exhale and lower the back to a flat position or slightly arch it if there is no pain. Keep the elbows straight the whole time. Go back and forth slowly for about eight to 12 repetitions. You also can sit at the front edge of a chair and on the inhale sit straight and create an arch in the low back. Exhale, round just the low back and look at your thighs. Make sure it is the low back rounding and avoid leaning the upper back toward the chair. The goal is to isolate the low back and to avoid rocking the whole body back and forth.
