Low Back Pain After 50: Strength Exercises That Are Usually Well Tolerated

Movement is usually part of the answer

The American College of Physicians guideline on low back pain recommends non-drug treatment first for chronic low back pain, with exercise among the listed options. For most non-serious back pain, staying gently active is advised rather than prolonged bed rest.

Gentle starting exercises

Move slowly, breathe normally and stay within a comfortable range. Do 1 to 2 sets of 6 to 10 repetitions.

• Bird-dog: opposite arm and leg extended while the back stays still
• Glute bridge
• Dead bug: slow alternating arm and leg lowers on your back
• Modified side plank from the knees
• Short, easy walks

Hip hinge basics

Learning to bend at the hips with a flat back, for example touching a light weight to the shelf of a counter, spreads load to the legs. Use very light weights first.

Use extra care if

You have osteoporosis or a spinal fracture history. Forward bending and twisting may need to be limited, so get guidance from your clinician first.

Get urgent medical care for

• Numbness around the groin or inner thighs
• New trouble controlling the bladder or bowels
• Progressive leg weakness
• Back pain with fever or unexplained weight loss
• Severe pain after a fall or injury