Back pain after 60: the exercises that help

You wake up in the morning with stiffness in your lower back. You hesitate before bending down to pick something up. And sometimes, you simply give up on certain activities. If you're over 60, there's a good chance back pain is part of your daily life. The good news? Simple exercises, practised regularly, can really change things.

Why the back hurts as we age

Over time, the intervertebral discs lose hydration and elasticity. The deep trunk muscles, those that stabilise the spine, gradually weaken, especially with sedentary behaviour. Facet joints wear, ligaments stiffen. The result: the back becomes more vulnerable to tension, contractures and chronic pain.

Add prolonged postures (armchair, sofa, car) and a lack of adapted physical activity, and you get the vicious circle physiotherapists know well: the less you move, the more it hurts, and the more it hurts, the less you move.

Mistakes to absolutely avoid

Before talking about good exercises, let's address bad habits:

• Prolonged rest. Lying down for several days is counter-productive. Studies confirm it: gentle movement is the best remedy for chronic lower back pain.
• Pushing through pain. There's a difference between mild discomfort (normal at first) and sharp pain. If an exercise really hurts, stop immediately.
• Copying unsuited programmes. Online videos don't take your limitations into account. An exercise perfect for a sporty 30-year-old can be risky for you.

5 gentle exercises that really help

These movements are accessible, require no equipment and can be done at home, on a simple mat. Perform them slowly, breathing deeply.

1. Cat-cow (spinal mobility)

On all fours, alternate between rounded back (cat) and arched back (cow), following your breath. Inhale arching the back, exhale rounding it. This movement gently wakes up the entire spine and releases tension built up overnight.

Duration: 10 slow reps, twice a day.

2. Lying rotation

Lying on your back, knees bent and feet on the ground, let both knees fall to one side, then the other. Shoulders stay glued to the ground. This movement stretches the paraspinal and oblique muscles, often responsible for lumbar blockages.

Duration: 8 reps each side, holding 5 seconds.

3. Glute bridge

Lying on your back, feet flat and hip-width apart, lift the pelvis towards the ceiling, squeezing the glutes. Hold for 5 seconds, then lower slowly. This exercise strengthens the glutes and the pelvis-stabilising muscles, essential for protecting the lower back.

Duration: 12 reps, 2 sets.

4. Psoas stretch

In a low lunge position (one knee on the ground), gently push the pelvis forward until you feel a stretch at the front of the back hip. A shortened psoas is one of the major causes of lower back pain, especially for people who sit for long periods.

Duration: 30 seconds each side, twice.

5. Gentle plank (knees on the ground)

Resting on forearms and knees (not feet), maintain the body aligned like a plank. This adapted plank strengthens the abdominals without putting excessive pressure on the back. If you feel your lower back arching, that's the sign to stop.

Duration: 15 to 30 seconds, 3 sets, with 30 seconds of rest.

"The best exercise for the back is the one you do regularly. Even 10 minutes a day beats an hour once a week."

Red flags: when to consult

Certain signals should prompt you to see a doctor before starting or continuing any exercise programme:

• Pain that radiates down the leg (sciatica) or comes with tingling
• Loss of strength in a foot or leg
• Pain that wakes you at night for no obvious reason
• Pain after a fall, even a minor one
• Fever combined with back pain

In these cases, medical advice is essential. A competent personal trainer will know to direct you to the right healthcare professional.

The importance of consistency

Back pain isn't fixed in one session. It's consistency that makes the difference. Our clients who integrate these exercises into their daily routine see significant improvement in 3 to 4 weeks: less morning stiffness, more mobility, and above all, the return of confidence in everyday movement.

At TS Training, every week we support people over 60 in regaining a strong, supple back. In-home coaching means you're corrected in real time, in your environment, with exercises adapted to your exact level.