10 back-strengthening exercises for seniors to do at home
Back strengthening exercises are very important to maintaining a healthy long life. Done properly they have the potential to improve your posture, as well as your mobility, balance and stability, helping you to stay physically strong and independent for longer. Exercises like yoga, which encourages stretching, swimming—which supports your back while you work out—and walking are excellent for back strengthening and improving the abdominal muscles which protect your back. You can also see improvement through regular repetitions of our ten exercises you can do at home.
What are the benefits of back-strengthening exercises for seniors?
Our simple back-strengthening exercises can:
- Help you to maintain an active lifestyle and enjoy daily activities like playing with your grandchildren and gardening
- Reduce back pain and improve overall mobility
- Improve balance helping to prevent falls
- Boost confidence and independence
- Improve overall health and wellbeing
Things to consider before starting a new exercise regime
Before starting any new exercises, it’s important to be careful to reduce the risk of injury and to avoid making an existing condition worse.
- Listen to your body: stop if you experience any pain
- Maintain proper form: don't sacrifice technique for weight/repetitions
- Breathe: inhale as you lower, exhale as you lift
- Consult a doctor/physical therapist with any specific concerns
- Stay hydrated
- Warm-up and cool down
The 10 best back-strengthening exercises for seniors
These exercises don’t need any special equipment—although a mat can make most of the exercises more comfortable—and are all suitable for doing at home. Start with 10 reps and when you are feeling confident build up to doing 3 x 10 reps a few times a week.
1. Superman
One of the most effective back strengthening exercises for seniors is the superman—it also works the stomach muscles.
- Lie on your front with your arms extended in front of you
- Slowly lift your chest and arms off the ground
- Hold for a few seconds then gently lower
2. Sit-ups
Good for your abdominal muscles as well as the lower back you should approach this classic exercise with caution, or you could strain your neck.
- Lie on your back with your legs bent and your feet flat on the floor
- Cross you hands across your neck and slowly raise your upper body towards your knees
- If your neck hurts, then just lift your shoulders off the ground until you have built up more abdominal strength
3. Bird dog
This exercise is good for balance as well as back strengthening. The aim is to keep your lifted arm and leg and back in a straight line. If you can’t keep your back straight lower your leg a little.
- Kneel on your hands and knees, ideally on a mat or soft surface
- Raise one arm straight in front of you
- With your stomach held in, raise the opposite leg and stretch it behind you
- Hold for a few seconds and then swap sides
4. Cat-cow (Chakravakasana) stretch
This classic yoga pose gives your back a gentle stretch as well as strengthening, and it mimics the shapes made by cows and cats.
- Kneel on your hands and knees, ideally on a mat or soft surface, with your hands and feet in line with your shoulder and hips.
- Hold your stomach muscles in. Inhale and curve your lower back down bringing your head up.
- Next exhale and arch your spine bringing your head down. Repeat.
5. Bridge
Another yoga pose, this is a great exercise for improving posture and gently stretching out the lower back as well as the chest and neck.
- Lie on your back with your legs bent and your feet flat on the floor
- Bring your feet towards your buttocks and put your arms beside your body, palms down
- Inhale, press down your feet and lift your hips as high as you can get them comfortably
- Stabilise yourself by pressing your arms down
- For a more advanced move hold your hands together underneath your back, stretch them out and gently roll onto your shoulders
- Exhale, unclasp your hands and release slowly down
6. Bent knee raise
This exercise is perfect for gently building core strength and hip mobility as well as back strength. Make sure your back maintains contact with the floor to avoid strain.
- Lie on your back with your legs bent and your feet flat on the floor
- Stretch your arms by your side and press them down to act as a brake
- Lift your knees up towards your face, hold for a few seconds and lower
- If your back is feeling strained don’t raise your legs quite so far
7. Seated torso twist
This is a brilliant exercise for improving coordination, balance and posture and can be done sitting down.
- Sit in a chair with your feet flat on the floor
- Make sure your posture is good, your shoulders down and your head facing forward
- Twist to one side trying to touch the back of the chair and hold for a few seconds
- Repeat equally on both sides
8. Glute bridge
Similar to the bridge this exercise is not only excellent for building strength in your buttocks and stomach but also can reduce back pain if done correctly.
- Lie on your back with your legs bent and hip width apart and your feet flat on the floor
- Stretch your arms beside your body, palms up to act as stabilisers
- Lift up your buttocks while squeezing your glutes for a few seconds
- Gently lower and repeat
9. Reverse crunches
Gentler than a sit up or crunch this exercise is superb for targeting the core muscles but make sure you maintain your form otherwise you could strain your back or neck. Use your muscles, not speed or momentum, to lift your legs.
- Lie on your back with your legs bent and hip width apart and your feet flat on the floor
- Stretch your arms beside your body or underneath your buttocks for support
- Straighten your legs towards the ceiling keeping them as straight as possible
- Slowly lift your buttocks off the ground while squeezing your tummy and glute muscles and hold for a few seconds
- Lower slowly and repeat
10. Knee to chest stretch
This stretch is good for relieving tension in the back as well as mobility and flexibility.
- Lie on your back with your legs bent and your feet flat on the floor
- Bring one knee to your chest keeping your back glued to the floor
- The other leg can remain bent or stretched out along the floor
- Hold for around 30 seconds
How can you strengthen your back while sitting?
These exercises not right for you? Try our exercises for over 70s that can be done from a seated position instead. They will strengthen your back and core and help improve your mobility for everyday tasks. Find more inspiration and advice on health and wellbeing.
Lead an active retirement with McCarthy Stone
Whether you choose Retirement Living for the over 60s or Retirement Living PLUS, with added support and amenities for the over 70s, we make hassle-free retirement bungalows and apartments situated in friendly communities that are designed help you to stay active and independent in retirement by taking away some of the more onerous tasks and allowing you to concentrate on doing the things you love.
Browse our retirement homes near you, or contact us online or call 0800 201 4811.
