Mid Back Pain Exercises For Seniors And The Elderly

Mid back pain exercises for seniors and the elderly include the back extension exercise or "cobra" below.

Try these exercises 3 - 5 times per week for increased strength and endurance during the day.

As we age our spine and head will begin to curve forward with the affect of gravity and poor posture.

This will bring on many mechanical problems including, pain in the mid-back or thoracic spine.

To reduce the risk of these problems associated with poor posture, it is important to perform a movement in the opposite direction as your curvature.

This is called spinal extension. A great and easy way to do this exercise is shown below. Relax on your bed or floor for this exercise. Let's get started!

FREE ebook for every visitor

Do you like the exercises on this site? After many requests to have these exercises in a convenient form, I have created an ebook. The ebook is free and can be downloaded by signing up for my email list. This list is used only to send out my senior fitness newsletter. With thousands of downloads, this is one of the most popular Senior ebooks in the world. Click here for details....

Back Extension

Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?

Share this video with family and friends!


	This div will be replaced

Video Help

Click the play button above for video instructions.

This div will be replaced

Click the play button above to listen to audio instructions

Purpose of this exercise:

To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and standing.

How to do it:

Step 1

Begin by lying face down on your bed or the floor with your hands palm down by your face.

Step 2

Begin to bring your head up and slowly arch your back.
Push up to your elbows.
Return to starting position and repeat 10 times.

Breathing:

Exhale during the upward movement phase.
Inhale during the downward movement phase.

Tips:

Keep breathing in through your nose and out through your mouth.
Maintain your hips on the floor.

Take it up a notch:

Progress by pushing up and straightening your arms. Hold for 5 - 10 seconds.

Try theses other back exercises

Watch These Exercise Videos

1. Eccentric Straight Leg Raise

This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.

2. Bent Knee Raise

This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.

3. Curl Ups

Abdomial back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your
abdominals are strong.

4. Cat and Camel

To stretch and extend the lower back and mid back muscles. Exercises for back pain and losening up the pelvic area and learning the pelvic tilt.

5 Back Extension

To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and
standing.

6. Leg Extensions

To stretch and extend the lower back and hip pain muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

7. Bridging

These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

8. Pelvic Tilt

To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore backs after a long day of walking!

9. Sit Backs

This back strengthening exercise will firm your abdominal muscles.
It will help your ability to get out of bed or up from a chair.

10. Arm Raises On Back

This back muscle exercise improves the range of motion in your upper back and shoulders.
When correctly stabilizing the lower back, this exercise will help strengthen your postural muscles including the abdominals.

11. Arm Raises On Knees

This back pain and exercise movement will improve your upper back and shoulder stability.
It is also helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

12. Hip Flexion

This lower back exercise will improve your lower back range of motion and flexibility.
It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.

vote yes Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.