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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 are only 1 part of the equation.
We also want to be improving our overall fitness, improving our strength in our core (and also our whole body), improving our posture, eating healthy and decreasing stress. (You can find more in the pain articles at morelifehealth.com).
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.
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
If you’d like to SUPPORT More Life Health, you can do so by DONATING here: https://morelifehealth.com/donate (All donations go to helping more seniors worldwide)
To order the BEST RESISTANCE BAND FOR SENIORS to help improve your strength and fitness faster, visit. https://morelifehealth.com/bands
SUBSCRIBE TO THIS CHANNEL for regular exercise videos for seniors: https://www.youtube.com/channel/UCC4TRhL4BiA7–jpxVVXcpQ?sub_confirmation=1
For a 4-WEEK SENIOR’S EXERCISE EBOOK, and much, much more. SIGN UP to the More Life Health mailing list: Click Here: https://www.morelifehealth.com/join
JOIN THE FACEBOOK SUPPORT COMMUNITY. Click here: https://www.facebook.com/groups/morelifehealthseniors/
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
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cant get down on knees
More life health. Mike
Can I do cat's posture.I havepain in my left knee
thank you very much from Australia doing every day from now
Just to say it's an excellent routine. A couple of things. Tell older people they should do it all slowly. When they are standing their knees should be slightly bent. When sitting trying to touch their toes they should no lean on their knees.
Health and safety is important especially for older people. They break easily and recovery is long.
Otherwise, well done.
Love it. How many reps for lower back excercises?
Ahh, nice..thank you much needed today!
How can I stay on the floor I cannot do is you doing is not difficult is a can’t do it
No.. belly dancing for back pain…standing up…
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..
You ppl talk to much and to long
You need to talk a litlecandcget on with the exercise
I have too much arthritis in my right knee to every voluntarily get down on the floor again.
He laid down on the floor and he lost me. I am searching for back muscles strengthening exercises because getting up from the floor just kills me.
Exercise video starts in middle of first exercise. (??)
Hi can do all exercises except the one you cross your legs and lean forward any suggestions for me to be able to do it eventually thanks
Thought this for seniors…I cannot get on floor…well, I could,but I would not get back up without help. My knees are shot. I need exercise that can be done from a chair or standing.
I just subscribed. Found your presentations very clear and helpful. Thank you for sharing. 🙂
I have narrowing of the spinal and neck issues I can't get down on the floor and if I did I wouldn't be able to get up off the floor lol so this doesn't help me any
agreat amike,i m going to do it for next 21 days
ado we have to stop breathing while holding the stretch, please clarify
More older people like me has a tire around their mid section. I am on a Whole Food Plaint base diet. Can't get to a gym because of work and now stuck at home because of this virus. What exercises can you recommend? Thanks!