Simple Lower Back Exercises for Seniors (Lumbar Spine Exercises) | More Life Health

Simple Lower Back Exercises for Seniors (Lumbar Spine Exercises) | More Life Health

Join me (Mike - Physiotherapist) in this exercise video that will help stretch and strengthen muscles surrounding the lumbar spine, and will also help decrease lower back symptoms.

Most of these exercises are performed in a lying position, we also do some seated stretches and a standing stretch. If you have difficulty getting on and off the floor, these exercises can be performed on a firm bed.

Keep in mind, to overcome lower back pain, doing specific lower back exercises is only 1 part of the equation.

LOWER BACK EXERCISE ROUTINE:
Exercise: 1: Prone Lumbar Extension (Bent Elbows) - 30 seconds
Exercise 2: Prone Lumbar Extension (Straight Elbows) - 30 seconds
Exercise 3: Cat Stretch - 20 seconds each position
Exercise 4: Glute to Floor Push - 30 seconds
Exercise 5: Glute Bridges x 10
Exercise 6: Glute Medius stretch - 30 seconds each side
Exercise 7: Hamstring stretch - 30 seconds each side
Exercise 8: Standing Lumbar extension - 30 seconds

(To get straight into the exercise go to 1:47).

Make sure you do the warm-up before beginning.






Do your best and any questions ask below!

- Mike

DISCLAIMER: More Life Health offers health, fitness and nutritional information and is designed for educational purposes only. All videos and information is not medical advice. Mike is a licensed Physiotherapist; however, he is not your Physiotherapist and cannot diagnose you over the internet. You should not rely on this information as a substitute for, nor should it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a Doctor or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk You should consult your Doctor or other health care professional before starting a More Life Health program or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your doctor or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

#morelifehealth #backexercisesforseniors #seniormobility

[AshasHomeCooking]

Dear child, bless you
You are doing great job here...I am 61 year old citizen of Mumbai India, follow you and feel relaxed after doing all exercises you had shown in this video. ..big thank you dear child ... GBU..

[beppygibson]

You're very good at describing and demonstrating too.

[irenemorrissette]

Wow! I learned 2 new gentle stretches: hamstring stretch and palms on lower back. I do a LOT of sitting for work & the last 3 years & after hitting 60 I’ve noticed that my body isn’t able to cooe with being sedentary. Thankfully I was very active in sports & my muscles are remembering and reacting very positively & my lower back pain is responding well to these stretches coupled with back muscle toning exercises. Thank you for putting this video together.

[eugenelematti]

Thanks Mike much appreciated your excersises are super
Thanks from Ireland

[rogerpickett]

Appreciate all the work you put into this video.

[femikukoyi]

Thanks, my first time doing this exercise and my back feels great thanks again

[joannmastrion]

Thank you so much I feel so much better 😊😊😊😊😊

[kiranjitwalia]

Hi Mike
Thank u very much I appreciate u very very beneficial exercises 👍👌

[elizabethbogard]

Thank you, Mike, for all the great exercises of 2021. Best wishes for a healthy and prosperous 2022! 🏃‍♀️🏆🎖

[reidradio]

The standing and seated exercises are helpful, thanks. I tripped over the other week and sprained both hands, hurt both knees. So I can't get down on the floor (or more precisely, up off it again!) to do the floor exercises. Have been looking for something seated or standing...

[lmansur]

Thank you. Thank you. Thank you! I will surely do them and make it part ofmy regimen!

[mckev]

My lower back is always pretty cranky, this helped, thanks Mike..

[beppygibson]

Hi, l like this group of exercises! I'm 71 with lower spine arthritis/etc 😢. These are safe and helpful. 😁👍🏆!

[virginiamay]

Really love these exercises - they are perfect for me. Thanks so much x

[johannaglaesser]

Thanks MIke, good bye lower back pain after following your exercises.

[carolcoard]

Thank you the exercises are easy to do. Just getting started.
Again thank you. Cc

[marinakiefer]

thank you very much from Australia doing every day from now

[joycecardozo]

These are good exercises for the lower back. Can it not be done on the bed instead of on the floor? will try on the bed tomorrow. Thanks Mike and
God Bless you for all the videos that keep us seniors in good shape and health!!

[marimiller]

Thank you, my back was really hurting and it was not improving on pain from when the pain began for over a week. Half way into the stretches I could feel the tension in my back release noticeably. Now I can make it to my job/hobby with a much more positive attitude. I will pull you up and do these stretches daily. Again thanks so much 🙏

[rafaelaaltagraciaokafor-mb]

Thank you Mike for all your explanations the work out really helps.