Low Back Pain: Tips for Relief and Mobility
Low back pain is very common in older adults and can make everyday activities like bending, lifting, walking, or even sitting uncomfortable. Pain may come on suddenly (acute) or be long-lasting (chronic). The good news: most older adults improve with gentle exercises and guidance, often without surgery or strong medication.
Common Symptoms in Older Adults
Aching or sharp pain in the lower back
Stiffness after sleeping or prolonged sitting
Difficulty bending, standing up, or walking
Occasionally, pain may spread to the buttocks or legs
Symptoms can develop gradually due to posture, inactivity, or muscle weakness, or suddenly after lifting or twisting.
Why Low Back Pain Happens
In older adults, low back pain is usually related to:
Weak core or back muscles
Reduced flexibility and joint stiffness
Poor posture or prolonged sitting
Sudden increases in activity
Pain does not always mean serious damage, and gentle movement is usually safe.
What to Expect in Physiotherapy
Physical therapy is one of the most effective ways to manage low back pain. For older adults, sessions often include:
1. Assessment and Education
Your therapist reviews your symptoms and movement
Discusses safe ways to stay active
Reduces fear and improves confidence
2. Gentle Exercise and Movement
Your therapist will guide you through exercises to:
Core and Back Strengthening
Bridges: Lie on your back with knees bent, lift hips slowly, hold 3–5 seconds, lower slowly (10 reps)
Bird Dog: On hands and knees, extend opposite arm and leg, hold 3–5 seconds (10 reps per side)
Flexibility
Knee-to-Chest Stretch: Pull one knee toward chest, hold 20–30 seconds (repeat 2–3 times per leg)
Cat-Cow Stretch: On hands and knees, gently arch and round back (10 reps)
Balance and Functional Movements
Sit-to-Stand: Practice standing up slowly from a chair (10 reps)
Heel-to-Toe Walking: Walk in a straight line, placing one foot directly in front of the other
3. Activity Guidance
Gradual return to daily activities like walking, reaching, or light lifting
Learn strategies to avoid reinjury
4. Pain Management Strategies
Posture advice, gentle stretching, and manual therapy if needed
Some mild soreness is normal, but exercises should not increase pain the next day
Tips for Recovery
Stay active within your comfort zone
Follow your physiotherapist’s exercise program consistently
Use safe posture and movement during daily activities
Be patient — improvement often takes weeks, not days
With the right guidance, most older adults experience meaningful improvement in pain and function.
Reference
Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021 Clinical Practice Guideline
Journal of Orthopaedic & Sports Physical Therapy. 2021;51(11):CPG1–CPG60.doi:10.2519/jospt.2021.0304