Simple Lower Back Exercises for Seniors (Lumbar Spine Exercises) | More Life Health

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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

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:
Seated Warm-Up:

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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.

#morelifehealth #backexercisesforseniors #seniormobility


Paul Bedichek says:

Good video I hope it helps. I suppose we should do this once aa day .

Patsy Foster says:

I have trouble getting down, anything standing or sitting, till I can get down

Yogibear2k2 says:

Sorry I cannot do hardly any of these as I have no chair and I cannot get onto the floor and get up again. I can sit on the bed though I guess. And yes I live alone with no help from anyone. Neighbours and family don't care if I live or die. Exercises for me I guess start at 9:23 as I cannot cross my legs. Impossible for me.. Thanks though. I am glad you were able to help others.

humblehouse says:

Hey Mike, excellent video. A suggestion: in your video editing, perhaps you can use some 'arrows' to point / highlight the areas that you are focusing on (especially when you are holding in a position) so that we can get a better idea what exactly are working on. Thanks.

Nani Nani says:

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Frank La tona says:

You need to fix your sound quality your audio is awful

Rich Briggs says:

Your the bomb. Thanks

DeAnna Lockhart says:

How do i buy core strength videos?

D Stedman says:

Is your book digital?

rita lennon says:

With a bad back how do you get down on the floor and get up if I was able to get down on the floor I would not need you

Ray Hill says:

Can you use a small pillow under your head?

June WaltZ says:

What can I do if I can't lay on the floor? If I get on the floor I have a hard time getting up I'm 70 years old!

Talat Shahnaz says:

Very Good exerciese 👍👍🇵🇰🇵🇰❤️❤️

Rommy Miller says:

Very thankful I came across this video and your app. Being older, having health issues and trying to lose weight and regain some agility and strength don't seem to blend well but the latter are very needed. Did the stretches and will continue; as I can tell they will be very beneficial. Will be cking out more of your videos as well. Thanks for the time spent to help those of us in need! God Bless!

A J says:

The subtitles covers the demonstration part of video , so not much can be seen.
Is it possibile to take od the subtitles off?

kiranjit walia says:

Hi Mike
Thank u very much I appreciate u very very beneficial exercises 👍👌

Rosina Fisher says:

Hi Mike. Love your excersises, I do periferal newopathy. Once a day. I need urgently excersises for osteoporosis. I'm over 80. Could I also please have your excersise book. Many thanks, and gratitude

S Taylor says:

I have had piriformis syndrome quite severe for at least 30 years. I came to the point where I was going to request a steroid shot, but it's not just a simple shot as the piriformis is so deep. The exercises for that used to help, but they don't anymore. I now have arthritis in my tailbone and pretty intense pain from that. Sometimes it's hard to tell which one is hurting more. I sit a lot for my work and my posture needs improvement. Just doing these exercises along with you I could feel that it is hitting all the right spots!! I feel these two problems are closely related and just doing exercises for one is the reason why I'm not benefitting. Hoping I'm right, I'll be doing this video every day for 30 days. Hoping for the best!!

Sue Dalley says:

Just started on your exercises. Very clear instructions. Feel I needed to start stretching my back etc. having been suffering with sciatica and back pain for 8 years. They feel good. Can I do every day or is that overkill?

Lesley Pickard says:

Hi Mike
This is my first visit here and really enjoyed the video. I was wondering though if you have any exercises for tight hip joints? I think it was Exercise 6: Glute Medius stretch – 30 seconds each side that I tried to do and failed as I wasnt able to get my ankle over the other knee and stretch forward. My hip joint felt too tight. 🙁

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