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Back Protecting Exercises for Senior Citizens

Back Protecting Exercises for Senior Citizens’ Strength and Range of Motion

Picture of Thomas Bay

Thomas Bay

Owner, Anita's Angels

Back pain can slow you down and limit your range of motion. With back protecting exercises for Senior Citizens, you can stay fit and agile for longer. The most important thing is consistency. Do what you are able regularly to build good habits. The more you exercise, the stronger you will get

The Importance of Back Protection 

Backaches limit daily activity and quality of life for many Senior Citizens. So, you need to guard your back against injury and pain. There are specific stretches and exercises you can do to protect your back. Start easy and slowly increase the number of repetitions.

3 Back-Protecting Stretches


Start by lying on your back with your knees bent and feet flat on the floor. Then pull one of  your knees to your chest for a few seconds. Repeat with the opposite knee. 

Low Back Rotation

This stretch uses the same starting position as above. Roll both bent knees to one side and hold for a few seconds. Return to the starting position.  Repeat to the opposite side.


Start on your hands and knees and arch your back towards the ceiling like a cat. Then slowly lower your back, sagging your tummy towards the floor. Repeat.

3 Back-Protecting Exercises 


Lie on your back with your knees bent and feet on the floor. Tighten your core muscles and lift your buttock off the ground. Hold for a few seconds. 

Lower Back Flex

Laying on your back like above, tighten your tummy muscles so your back pulls away from the floor. Hold for a few seconds. Then, flatten your back and push your belly button down and hold. 

Shoulder Blade Squeeze 

Start with good posture in a sitting position. Then, pull your shoulder blades together and hold for a few minutes. Rest and repeat.

What causes back pain in the elderly?

Back pain is a major debilitating condition in adults over 65. Possible causes include:
Muscle strain
Degenerative disc disease
Arthritis of the spine
Sacroiliac joint dysfunction
Lumbar degeneration 
Spinal compression

See your doctor if you are experiencing chronic back pain. 

Back Protection Exercises for Senior Citizens

The CDC recommends adults over 65 to do muscle-strengthening activities at least twice a week. So, make back-protecting exercises for Senior Citizens a part of your weekly exercise program. Sticking to a routine practice helps build healthy habits. 

At Anita’s Angels, Inc., our compassionate CHHHAs support and encourage your senior loved ones to stay active and mobile. We are Families Helping Families. Learn how our family can help yours—call 908-788-9390.

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