Gentle Exercises for a Healthier Back

Back discomfort is common as we age, but regular gentle movement can help reduce stiffness, improve flexibility, and support everyday activities like walking, standing, and getting in and out of chairs. These exercises focus on stretching and strengthening the muscles that support your spine.

Good to know: You do not need to do all of these at once. Even a few minutes a day can help.

Before You Begin

• Move slowly and never force a stretch
• Breathe normally—do not hold your breath
• Stop if you feel sharp pain, dizziness, or numbness
• Use a bed, mat, or sturdy chair for comfort and support
• Always consult with your healthcare provider before starting any new exercises

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Gentle Back Exercises

1. Knee-to-Chest Stretch (Lying Down)

Helps: Relieve lower back tension

• Lie on your back with knees bent and feet flat on the floor
• Gently bring one knee toward your chest
• Hold for 5–10 seconds, then lower it
• Switch legs
• Repeat 2–3 times per side

2. Double Knee-to-Chest Stretch (Optional)

Helps: Loosen the lower back

• Lie on your back with knees bent
• Slowly bring both knees toward your chest
• Hold for 5–10 seconds, then relax
• Repeat 2–3 times

Skip this if it feels uncomfortable.

3. Bridge Exercise

Helps: Strengthen the lower back, hips, and core

• Lie on your back with knees bent and feet flat
• Tighten your stomach and buttock muscles
• Slowly lift your hips off the floor
• Hold for 3–5 seconds, then lower
• Repeat 5–10 times

4. Seated Back Twist

Helps: Improve spinal mobility

• Sit upright in a sturdy chair
• Gently turn your upper body to one side
• Hold for 5–10 seconds
• Return to center and switch sides
• Repeat 2–3 times per side

5. Seated Forward Bend

Helps: Stretch the lower back

• Sit with feet flat on the floor
• Slowly lean forward, reaching toward your knees or shins
• Keep your neck relaxed
• Hold for 5–10 seconds, then sit back up
• Repeat 2–3 times

6. Standing Back Extension (Use A Chair For Support)

Helps: Improve posture and reduce stiffness

• Stand behind a chair and hold it for balance
• Gently lean backward a few inches
• Hold for 3–5 seconds, then return upright
• Repeat 5 times

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How Often Should I Do These?

• Aim for once or twice daily
• Start with 5 minutes and build gradually
• Consistency matters more than doing many repetitions

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Helpful Tips for Back Health

• Avoid sitting for long periods without moving
• Use supportive chairs and mattresses
• Practice good posture when standing and sitting
• Stay active with walking or light daily movement

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When to Call Your Healthcare Provider

• Back pain that lasts more than a few weeks
• Pain that travels down your leg
• Numbness, tingling, or weakness
• Pain after a fall or injury

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting or changing an exercise program, especially if you have chronic back pain, osteoporosis, arthritis, recent surgery, balance problems, or other medical conditions. Stop exercising and seek medical care if you experience increased pain, dizziness, numbness, or discomfort. Call 911 if you are experiencing a medical emergency.

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Sources:

• https://www.mayoclinichealthsystem.org/-/media/national-files/documents/hometown-health/2019/exercises-for-a-healthy-back.pdf?la=en&hash=73960AF5E70CECE0A287BB6810CED02D