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.
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).
To purchase a printable version of these exercises? Click here: https://morelifehealth.com/productpage/lumbar-spine-exercises-pdf
For back exercises performed in a chair: https://youtu.be/XTEfL12pli8
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
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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.
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