How to alleviate lower back pain

Exercise can reduce lower back pain

One of the most common complaints that people over 50 have is low back stiffness and pain.  The right exercises can loosen and strengthen your lower back.

The back is made up of many muscles both deep and superficial.  Trapezious and Rhomboids in the upper back, latissimus dorsi in the middle and lower back and the erector spinae that run along the length of the spine.

For mild lower back stiffness I suggest:

1. Doing a few stretches before you get out of bed such as lying on your back and hugging your knees to your chest and well as gently flatting your lower back into the mattress and then relaxing (do 10 times)

Bridge start 


2.  Sleep with a small pillow between your knees

3. Replace your mattress at least every 10 years

4. Do some cardiovascular exercise everyday to keep your back loose such as walking or swimming

5. Don't sit for long periods of time--get up and move around at least once an hour

6. If you aren't already- start strength training.  The most common mistake people make is only training the abdominal muscles in the front of the body and not properly strengthening the side abdominal muscles as well as the lower back.  Try the exercises below.

bridge stretch

Arm raise stretch


If you have questions about the exercises don't hesitate to ask


Erin Billowits


Vintage Fitness