Back Strengthening Exercises for Seniors

Chronic back pain can be debilitating at any age, but it can have an especially negative impact on seniors.

If left unchecked, back pain in seniors can have a serious impact on mood, mobility, and overall quality of life. In this post, we’ll explore simple back strengthening exercises for seniors that target the upper back, lower back, and core.

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Upper Back Strengthening Exercises for the Elderly

If your senior is dealing with pain or weakness in the spine or shoulders, utilize these simple upper back exercises for elderly:

Senior Upper Back Exercise #1: Shoulder Squeeze

1. Stand straight with your feet hip-width apart.
2. Place your elbows back behind your head and pull down, squeezing your shoulder blades together as if you are trying to hold something in place between them.
3. Pause, hold the position for 5 – 10 seconds, and release.
4. Repeat 10 to 15 reps for 3 sets, resting for 30 to 60 seconds between sets.

Senior Upper Back Exercise #2: Bent-Over Row

1. While holding a pair of dumbbells, stand straight with your feet shoulder-width apart.
2. Push your hips back and allow your knees to bend slightly.
3. Lower your torso until it’s almost parallel with the floor, letting your dumbbells hang at arm’s length from your shoulders with your palms facing in.
4. Squeeze your shoulder blades together while bending your elbows and pulling your dumbbells up to your torso.
5. Pause, hold the position for a few seconds, and then slowly lower the dumbbells to your starting position.
6. Repeat 8 to 10 reps for 3 sets, resting for 30 to 60 seconds between sets.

Lower Back Strengthening Exercises for Seniors

If your senior is dealing with chronic lower back pain, utilize these simple lower back exercises for seniors:

Senior Lower Back Exercise #1: Lower Back Rotational Stretch

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Keeping your shoulders firmly on the floor, begin slowly rolling your bent knees to one side.
3. Hold for 5 to 10 seconds before slowly returning to your starting position.
4. Alternate sides and repeat these steps 2 to 3 times, resting for 30 to 60 seconds between sets.

Senior Lower Back Exercise #2: Lower Back Flexibility Exercise

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Tighten the muscles in your stomach while pulling your lower back up and away from the floor.
3. Hold for five seconds and then flatten your back while pulling your bellybutton back toward the floor.
4. Hold for five seconds and then relax.
5. Repeat for 5 sets, resting for 30 to 60 seconds between sets.

Senior Lower Back Exercise #3: Seated lower back rotational stretch

1. Sit on an armless chair or stool with your right leg crossed over your left leg.
2. Bracing your left elbow against the outside of your right knee, twist and stretch to the side.
3. Hold for 10 seconds and relax.
4. Alternate sides and repeat for 3 to 5 sets, resting for 30 to 60 seconds between sets.

Exercises to Strengthen Core for Seniors

If your senior is looking to improve their balance, stability, and overall range of motion, utilize these simple exercises to improve core strength for seniors:

Senior Core Exercise #1: Bridge

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
2. Place your arms at your sides.
3. Tighten your buttocks, and lift your hips up off the floor until they form a straight line with shoulders.
4. Hold for 5 – 10 seconds and relax.
5. Slowly return to the starting position.
6. Repeat for 10 sets, resting for 30 to 60 seconds between sets.

Senior Core Exercise #2: Seated Knee Lifts

1. Sit in a sturdy chair with a back.
2. Slowly lift one knee toward your chest, keeping your back straight.
3. Hold for 5 – 10 seconds and relax.
4. Alternate legs and repeat for 5 to 10 sets, resting for 30 to 60 seconds between sets.

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