How to Fix Low Back Pain After 50: The 4 Exercises You Actually Need( MEDICALLY PROVEN)
How to Fix Low Back Pain After 50: The 4 Exercises You Actually Need
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If you’re over 50 and deal with a persistent "band" of pain in your lower back, you aren't alone. After 30 years of practice, I’ve seen that most low back pain in this age group stems from one specific spot: the lumbosacral joint.
This is the lowest joint in your spine, and it’s the most prone to becoming stiff and "jammed" due to years of wear and tear. If you struggle to straighten up after sitting, find it hard to put on socks, or feel stiff every morning, this is likely your culprit.
The good news? You can fix it. Here is the science of why your back hurts and the four targeted exercises to release the tension for good.
WATCH THE FULL VIDEO BELOW --👇👇👇👇
The Problem: The "Saggy" Back
Most lumbosacral pain is caused by how we sit. When we lounge on soft couches or sit in bed with our feet up, our lower back "sags" backward. This jams the joint out of its normal position. To fix it, we have to stretch the joint in the opposite direction and strengthen the muscles that keep it stable.
1. The Elbow Prop (The Reset)
This move helps move the joint back toward its natural position. It can often provide relief in as little as 30 seconds.
How to do it: Lie face down on a firm surface. Lift yourself up onto your elbows. If this causes sharp pain, skip it (your back may be too inflamed). If it just feels stiff, relax into the position for 30 seconds.
Pro Tip: Build up to one minute. You can even add gentle leg rotations to increase the mobilization.
2. The Bed Rotation (The Release)
This mimics the techniques used by chiropractors and osteopaths to manually release a stuck joint.
How to do it: Lie on your back on a bed. Lift your knees so your thighs are vertical. Slowly move your knees from side to side for 30 seconds.
The Finisher: Let one leg hang freely over the side of the bed while keeping your chest facing up. Allow gravity to stretch open your lower back for 20 seconds on each side.
3. The Bird-Dog (Deep Muscle Strength)
Research shows that when the deepest muscle in the low back (the multifidus) becomes weak, back pain becomes chronic. We need to wake it up.
How to do it: Get on your hands and knees. Tighten your stomach to flatten your back. Lift one arm straight out while lifting the opposite knee just one inch off the ground. Hold steady for five seconds.
Why it works: This forces the deep stabilizers to fire without putting excessive strain on the spine. Build up to lifting the opposite leg straight out as you get stronger.
4. Pelvic Circles (The Stabilizer)
If the muscles that keep your pelvis level are weak, your lumbosacral joint is forced into a tilted, inflamed position.
How to do it: Stand on one leg facing a wall (use your fingertips for balance). Move your other leg in large, slow circles.
Goal: Do this until you feel light fatigue in your outer hip/pelvic muscles, then switch sides. This trains the muscles that act as the "foundation" for your spine.
The Golden Rule: Stop Sitting in Bed
If your back is currently hurting, the most important lifestyle change you can make is to never sit in bed or lift your feet up while sitting on a couch. These positions force your back into that damaging sag. Instead, always sit right back in your chair and support the natural arch of your spine.
By combining these four movements with better sitting habits, you can stop the cycle of stiffness and reclaim your mobility.
Watch the full demonstration and practitioner's guide below:
