Elderly people may develop lower back pain for several reasons. Spinal disc degeneration, bad posture, arthritis or the side effects of living a sedentary lifestyle are a few of the most common. Fortunately, lower back stretches and exercises can help strengthen the lower back and reduce joint pain and stiffness. According to the American Academy of Orthopedic Surgeons, lower back exercises done daily can help improve mobility.
Back Flexion Stretch
The back flexion stretch is effective for releasing tension and improving lower back flexibility. To do this, sit on the edge of a chair or bench and keep feet flat on the floor. Bend forward slowly, while sliding your hands down your legs simultaneously. Keep going until your engage your muscles in a moderate stretch, not until you are in pain. Hold for 20 seconds, then sit back up into the starting position. Repeat two more times and do this daily.
Knee to Chest Stretch
The knee to chest stretch is another stretch that loosens up back muscles and alleviates tension. Do this by lying on the floor with your knees bent and feet flat. Keep your lower back planted on the floor, clasp both hands behind one leg and pull it toward your chest. Hold this pose for 30 seconds, release leg to starting position and repeat stretch with your other leg.
Pelvic Tilt
The pelvic tilt is a mild abdominal exercise that also stretches the lower back. It strengthens the lower abs that support your back. Lie down on your back with knees bent and feet flat. Contract your abs, pushing your belly button to the floor and slowly lift your pelvis a couple of inches off the floor. Hold for five seconds, release to starting position and repeat exercise 12 times.
Half Sit-Ups
Half sit-ups improve core muscle strength, which is necessary for a strong back. Do this by lying on your back, knees bent and place your arms straight by your side. Raise your head and shoulders in a slow, controlled motion, about four inches off the floor. Simultaneously reach your hands toward your knees and contract your ab muscles. Hold for a couple of seconds and release your body to the floor. Repeat exercise 12 times.
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