Unlike abs and glutes, backs aren’t necessarily the first thing folks think of when it comes to exercise; but working the back is key, with back strengthening exercises for seniors being particularly crucial.
“The back of your body (known as your posterior chain) is just as important as the front (the anterior chain), and strengthening it plays a crucial role in overall health and mobility, especially for older adults,” explains Allison Goldsmith, a personal trainer, older adult fitness specialist and Pilates instructor in New York City. “A strong lower back is a key component of core strength, which helps reduce lower back pain and enhances stability and balance.”
From the importance of back exercises for seniors to movements to add to your fitness repertoire, here’s the scoop on back strengthening exercises for seniors.
Why are back exercises important for seniors?
To put it bluntly, the back is the workhorse of the body, explains Karl Knopf, an adaptive physical education professor in older adult education at Foothill College, and author of numerous books on fitness for older adults.
“Prevention is a critical component of back health.”
– Karl Knopf, adaptive physical education professor and author
“The back really never gets to rest,” he continues. “It’s either working to keep your head on while either sitting or standing.” Over the course of one’s life, numerous things contribute to back tension, such as slouching and wearing a backpack incorrectly. Not only can dealing with the results of this cost thousands of dollars, they can seriously interfere with a person’s life, notes Knopf.
“Because of all this, prevention is a critical component of back health,” he explains. “That being said, when thinking of back health, it’s important to train smart, not hard. Not every exercise is right for everyone.” (More on this shortly!)
In addition to helping improve the overall quality of a person’s life (no biggie), strengthening the back can also help with the following, according to Goldsmith:
- Better posture.
- Better alignment.
- Greater range of motion in the arms (essential for everyday tasks like putting on a t-shirt, reaching for the dishes on the top shelf, etc.).
Back strengthening exercises for seniors
Here are effective, safe exercises for strengthening the back from Goldsmith. “These exercises help improve posture, balance and mobility while reducing back pain and stiffness,” she says, adding: “Always focus on controlled movements and proper form!”
1. Shoulder blade squeezes
How to do:
- Sit or stand tall.
- Squeeze your shoulder blades together as if holding a pencil between them.
- Hold for 3–5 seconds, then release.
- Repeat 10–15 times.
2. Shoulder shrugs
How to do:
- Lift your shoulders toward your ears.
- Hold for a second.
- Slowly lower.
- Repeat 10–15 times.
3. I, Y, T arms
How to do:
(Note: Palms can be in all different orientations.)
- I: Raise arms straight overhead in an “I” shape.
- Y: Raise your arms overhead in a “Y” shape, keeping shoulders down.
- T: Extend arms straight out to the sides to form a “T.”
- Perform each movement 10–15 times.
4. External shoulder rotations
How to do:
- Do with just bodyweight, hold light weights or resistance bands at your sides, elbows bent at 90 degrees.
- Rotate hands outward while keeping elbows close to your body.
- Repeat 10–15 times.
5. Hinges (hip hinge)
How to do:
- Stand with feet hip-width apart, slight bend in the knees.
- Hinge at the hips, keeping back straight, then return to standing.
- Repeat 10–15 times.
6. Forward folds
How to do:
- While seated or standing, slowly bend forward, reaching for your toes while keeping your back relaxed.
- Hold for a few seconds.
- Return to starting position.
7. Squats
How to do:
- Stand with feet hip-width apart.
- Lower your body by bending knees and pushing hips back as if sitting in a chair.
- Keep your chest lifted and core engaged.
- Return to standing.
- Repeat 10–15 times.
“In general, most exercises can be modified for all fitness levels. The key is to start slowly and focus on proper form.”
– Allison Goldsmith, personal trainer, fitness specialist and Pilates instructor
8. Back extensions
How to do:
- Lie on your stomach with hands under your shoulders or arms extended forward.
- Lift your chest slightly off the ground while keeping your lower body down.
- Hold for a second, then lower.
- Repeat 10–15 times.
- (This can also be done standing.)
9. Calf raises
How to do:
- Stand tall, lift onto the balls of your feet.
- Slowly lower.
- Repeat 10–15 times.
10. Heel raises
How to do:
- Lift your toes while keeping heels on the ground, activating the front of your lower legs.
- Repeat 10–15 times.
11. Glute bridges
How to do:
- Lie on your back, knees bent, feet flat on the floor.
- Press through your heels to lift hips, squeezing glutes at the top.
- Lower with control.
- Repeat 10–15 times.
12. Bird dog
How to do:
- On all fours, extend one arm and the opposite leg while keeping your core engaged.
- Hold for a second, then switch sides.
- Repeat 10–12 times per side.
Back exercise tips
Before starting any exercise program, always consult your primary care physician, especially if you have prior injuries or surgeries. “In general, most exercises can be modified for all fitness levels,” Goldsmith says. “The key is to start slowly and focus on proper form.”
Other tips, per Goldsmith:
- Begin with a warm-up (about 5 to 10 minutes) to activate the muscle groups you plan to work.
- Stay hydrated, taking small sips throughout your workout.
- Monitor your heart rate, particularly if you take blood pressure medication.
- To prevent injury, avoid fast, jerky and uncontrolled movements.
- Make sure your space is clear of obstacles and clutter and is safe for movement.
Back movements older adults should avoid
In addition to our list back strengthening exercises for seniors, here are a few movements and exercises to avoid for back health, according to Knopf and Tom Hendrickx, owner of Pivot Physical Therapy in Irvine, California.
Twisting and extending. “One of the most challenging and stressful exercises/movements of our spine is the combination of twisting/rotation and extension,” explains Hendrickx. “This is when we are bent over and twisted and try to lift something while twisting and bringing our body back to an upright position. This compromises the joint spaces of the spine and significantly increases the chances of a joint injury or nerve irritation.”
Lifting without back and core strength. “Lifting anything over a few pounds over our heads without proper back and core strength can lead to significant joint stress and possible injury,” notes Hendrickx.
Resisted rotation exercises. These, Hendrickx notes, are “high risk” if done too early in a strength-training program and without proper form.
Knopf also considers the following exercises “controversial” when it comes to back health:
- Trunk circles, where the torso is rotated quickly.
- Yoga postures that put a strain on the lumbar disc, such as back bends and shoulder stands.
- Standing toe touches.
- Full sit ups, especially when the legs are straight or hooked underneath something.
- Quick truck twists while either sitting or standing.
- Any ballistic stretch, such as quickly bouncing up and down to touch your toes.
- Bench presses when you arch your back to get more push out of your extension.
- Bent over rows or deadlifts without any support of the spine.
In addition to the above exercises, Knopf recommends avoiding the following for back health:
- Sitting for too long without a break.
- Slouching.
- Utilizing improper body mechanics, such as how you hold your bag, purse, etc.
The final word on back exercises for seniors
Doing back strengthening exercises is important for older adults, and most only take a few moments a day and can be done from home.
Notes Goldsmith: “Prioritizing back-body strength and mobility can help older adults move with confidence, reduce pain, and maintain independence.”
