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Lower Back Pain Exercises at Home | Stretches for Seniors to Do Everyday



Lower back pain? In this video, we share six gentle moves that stretch muscles that can contribute to lower back issues. These are perfect stretches for seniors to do everyday.

Lower back pain is common and can have many causes, including an underlying health condition or a result of too much sitting. It is important to check with your doctor on the specific causes of pain and remedies. While stretching may not alleviate all lower back pain, it can provide relief.

The six exercises can be done on the floor or in bed:
00:00 Introduction
01:08 Single Knee to Chest
03:13 Double Knee to Chest Stretch
04:34 Hamstring Stretch
06:46 Pelvic Tilt
08:28 Figure 4
10:48 Hip Flexor Stretch (floor)
11:45 Hip Flexor Stretch (bed)

If you cannot do the moves on the floor, we invite you to try our other stretching videos that incorporate stretches that can help the lower back (specifically, the hamstring stretch and forward fold.) You can find both in our Desk Stretch video: and Gentle Stretching video: Here is a link to our full Stretching Playlist that includes chair and standing workouts:

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

#lowerbackpain #lowerbackstretches #stretchesforseniors

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30 COMMENTS

  1. Just discovered this video…..that feels better, thank you. My back "went" yesterday and because of recent osteoporosis diagnosis wanted something gentle to stretch. Fel much better now, and will repeat.
    Christmas blessings both of you,your gentle exercises are always much appreciated.

  2. I think this video would be more helpful if April stood by the bed counting for mom so that seniors could do it exactly correctly while April supervised mom I love your videos and I am very grateful that you are out there. My lower back is killing me and I really need this and I have had a hip replacement so I need to be very aware of what I am doing and to do it correctly thank you so much.

  3. Thank you for another amazing workout lower back pain , amazing workout on bed love all different move I done 28th of August calendar workout love it ,sending love and hugs to both of you Xx ❤️🎊❤️🎊

  4. This is truly a “remedy” for everyday lower back pain! The movements are gentle and easy to do, making them ideal for seniors or anyone in need of rehabilitation. Just a few minutes a day will significantly improve your comfort and flexibility. Thanks for this thoughtful and helpful video — health starts with daily perseverance!

  5. I can't tell you how happy I am that I found you!! My PT ends next week and I will miss it. You are filling the void with the most wonderful attitude and exercises for us seniors. It's simply done and watching mom handle them gave me such confidence. I woke up and did two videos in my bed and feel ready for the rest of the day! I am grateful for you both. Thank you so much for all you do!❤❤❤

  6. I started my day with this new-to-me stretch routine today and then moved on to the other stretching exercises that I've been doing daily since my back started bothering me. I'm still not back to normal, but doing these stretches definitely helps, both in the moment and in my ability to get through the day. I hope you've both been enjoying a very Happy Mother's Day together! Looks like it was an exciting one, with your news feature and all — congratulations on that!

  7. Love your series. I do a combination of your exercises: warm-up, neck and shoulders and 6 for lower back. 71 year old senior who walks 2-3 miles per day and needs these exercises to complement and avoid injury.

  8. Oh goodness! Thank you so much. Since I started moving more and trying to build strength I have been experiencing lower back pain. THIS gave me instant relief! I am grateful. Peace to you both.❤️

  9. Love these stretches. Have been doing it for over a week now every morning together with the bed stretches and I feel so good. My hips are loving it. Thank you so much for this.❤❤❤

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