(No pun intended.)
Thankfully, there are many great solutions, no matter your situation.
One of those solutions is through exercise.
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We’re here with the seven best back-strengthening exercises for seniors, so listen up.
Plank
If you want a healthier lower back, start here.
That way, as you move throughout your day, you might keep your spine safe and protected.
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Hip Bridge
Often, lower-back issues are a symptom of weak glutes and hamstrings.
Drive through your heels and squeeze your glutes to push your hips up.
Do not use your lower back you pull yourself up.
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For your back leg, rest your laces on the ground.
Squeeze the glute on your rear leg, and keep your pelvis underneath you.
Once you finish all your reps, switch sides.
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Inverted Row
Rows are a great exercise tostrengthen your entire backand improve your overall posture.
Even better, by doing this bodyweight version, you also strengthen your core for extra lower-back benefits.
Pin your shoulder blades together, and keep your body straight like a plank.
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Keep your lower back flat, and don’t let your hips sag.
Lower yourself, and keep your elbows close to your body as you descend.
Touch your chest to the bench and push.
Kneeling Pallof Press
The Pallof press is undoubtedly one of the best exercises for lower-back issues.
While facing perpendicular to the cable, bring the handle to your chest.
Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees.
Push the handle straight forward, and hold for three seconds.
Bring it back to your chest, and repeat.
Then, switch sides, and repeat.
Keep your body straight, your glutes squeezed, and your shoulders pulled back.
Don’t let your hips sag.
