Written by craig braddick

Exercises For Back Pain

Middle Back Pain Exercises

Especially for seniors, middle back pain can persist and create a daily hinderance. These exercises listed below will help you manage the pain.

Seated Twist

  • Start by placing a chair on the floor.
  • Sit tall with either your legs crossed or straight out in front of you.
  • Pull your shoulder blades together/downward.
  • Slowly twist your left side while placing your right hand on the outside of your left knee.
  • Place your left hand behind your back for support.
  • Hold the twisting motion for 30 seconds.
  • Return to resting position.
  • Repeat this motion on the other side.

Passive Backbend

  • Place either a rolled up towel or yoga mat on the floor.
  • Lie down with the towel or mat resting beneath your shoulder blades near the middle of your back.
  • Bring your arms away from the body slowly.
  • Rest your arms at a 45-degree angle.
  • Hold this position for 60 seconds.

Corner Stretch

  • Face the corner of the room with your feet together.
  • Keep your feet at least two feet from the corner of the room.
  • Next, place a forearm on each wall.
  • Make sure to keep your elbows below shoulder height.
  • Lean forward while keeping your lower back as neutral as you can.
  • Hold the pose for a good 30-60 seconds.

Back Pain Exercise

Child’s Pose

  • Start off in a kneeling position, keeping your hips and buttocks resting on your lower legs and feet.
  • Spread your knees apart (stay as comfortable as possible).
  • Fold your body forward and bring your chest downward towards your knees.
  • Bring your forehead to the floor with your arms stretched out going forward.
  • Gently rest your hands on the floor.
  • Keep your arms straight.
  • Hold the pose for 30 seconds.
  • Return to the upright position gently.

Opposite Arm And Leg Raises

  • Begin this exercise by getting down on all fours.
  • Keep your spine straight for this exercise.
  • Keep hands directly below your shoulders and knees aligned underneath your hips.
  • Slowly reach out with one arm while extending the leg on the opposite side simultaneously.
  • Keep both your arm and leg straight and steady at this time.
  • Hold the pose for a couple seconds before returning to the starting position.
  • Repeat this motion with the opposite arm/leg.
  • Try to do 10-15 repetitions on each side.

Latissimus Dorsi Stretch

  • You are free to perform this exercise either standing up or sitting down.
  • Begin by raising your right hand straight over your head.
  • Bend your elbow, dropping your right hand to your upper back area.
  • Next, put your left hand on your right elbow.
  • Pull your right arm to your left slowly.
  • Bend your body to the left in a straight line while pulling your right elbow.
  • Hold this pose for at least 20 seconds.
  • Repeat the motion on the opposite side.


  • Lie flat on your back, bending your knees at the same time.
  • Feet should be flat on the floor while pulled in as close as possible to the buttocks.
  • Keep arms by your sides.
  • Raise your pelvis to the ceiling while squeezing your buttocks.
  • Your shoulders should support your body weight once elevated above the ground.
  • Hold for 5 seconds.
  • Lower your torso gently back down.
  • Repeat this exercise 12-15 times.

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