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Five effective lower back exercises Aussie seniors can do at home

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Five effective lower back exercises Aussie seniors can do at home
15 AugHealth, How-to advice

Your lower back supports much of your body’s weight and enables you to perform many daily tasks, from bending to walking.

As you age, maintaining lower back flexibility and strength is essential for reducing discomfort, preventing stiffness, and improving overall mobility.

Since the muscles in your lower back also interact with your hips, it’s beneficial to include movements that support these surrounding joints. Strengthening and stretching the lower back, hips, and upper back together can help relieve tension and improve your posture.

Benefits of lower back exercises

  • Improves flexibility & range of motion – Helps reduce stiffness and increases mobility in your lower back.
  • Reduces pain & discomfort – Gentle movement increases circulation, easing tension in the lower back muscles.
  • Strengthens lower back muscles – Supports posture and reduces strain on your spine, improving your ability to perform daily tasks.
  • Prevents injury – Strengthening muscles around the lower back can help protect against future strains or injuries.
  • Promotes independence – Keeping your lower back strong and mobile makes bending, lifting, and walking easier.

Five effective lower back exercises

*** DOWNLOAD A PDF COPY OF THESE 5 EXERCISES HERE ***

Safety tips for lower back exercises

  • Move slowly & gently: Avoid jerky or forceful movements that could strain your lower back.
  • Stop if you feel pain: Mild discomfort is okay, but sharp pain is a sign to stop.
  • Maintain good posture: Keep your back straight and avoid slouching or arching excessively while doing exercises.
  • Breathe consistently: Inhale and exhale steadily to promote relaxation and control.
  • Modify if necessary: Use a chair for support or reduce the range of motion if needed.

Maintaining lower back strength and flexibility is essential for overall well-being and performing daily tasks with ease. By incorporating these simple, no equipment, at-home exercises into your routine, you can reduce stiffness, alleviate pain, and maintain a strong, mobile lower back. 

For a well-rounded approach, check out our other helpful how-to articles:

As always, listen to your body and consult a TPC physiotherapist if you experience persistent pain or discomfort. If you have any pain or would like a specialised exercise plan for your lower back pain, call us on 1300 797 793 or email [email protected].

Article written by Ella Le Hanie, physiotherapist

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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]

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