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Dealing with back pain can be debilitating, affecting your daily life and overall well-being. However, there are several exercises you can incorporate into your routine to help alleviate discomfort and strengthen your back muscles. These exercises are designed to improve flexibility, and stability, and reduce the likelihood of future pain episodes. Let’s dive into some effective exercises that can provide back pain relief:

1. Bird Dog     

Muscles targeted: Core muscles, lower back


  • Start on your hands and knees, ensuring your hands are directly under your shoulders and your knees under your hips.
  • Extend your right arm forward and left leg backward simultaneously, keeping your hips and shoulders parallel to the ground.
  • Hold for a few seconds, then return to the starting position and switch sides.
  • Repeat for 10-15 repetitions on each side.

2. Side Plank

Muscles targeted: Core muscles, especially obliques


  • Lie on your side with your elbow directly beneath your shoulder and legs stacked on top of each other.
  • Lift your hips off the ground, forming a straight line from your head to your feet.
  • Hold for 20-30 seconds, or as long as you can maintain good form.
  • Switch to the other side and repeat.

3. Curl-Up (Modified Crunch)

Muscles targeted: Abdominal muscles, lower back


  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your hands underneath your lower back for support.
  • Slowly lift your head and shoulders off the ground, engaging your abdominal muscles.
  • Hold briefly at the top, then lower back down.
  • Perform 10-15 repetitions.

4. Hanging (Passive Hanging or Pull-Up Bar)

Muscles targeted: Decompresses the spine, stretches the shoulders and upper back


  • Find a sturdy overhead bar that allows you to hang freely with your feet off the ground.
  • Grip the bar with an overhand grip and let your body hang naturally.
  • Relax your shoulders and allow your spine to decompress.
  • Hang for 30 seconds to 1 minute, gradually increasing the duration as your comfort level improves.

5. Cat-Camel Stretch

Muscles targeted: Spinal muscles, improve flexibility of the spine


  • Start on your hands and knees, with your hands directly under your shoulders and knees under your hips.
  • Slowly arch your back upwards (like a cat stretching) while tucking your chin towards your chest.
  • Hold for a few seconds, then reverse the movement by arching your back downwards (like a cow) and lifting your head and tailbone towards the ceiling.
  • Repeat this sequence for 10-15 repetitions, moving smoothly and gradually.

6. Foam Rolling

Muscles targeted: Various muscles of the back and legs, help release tension and knots


  • Place a foam roller on the ground and lie down with it positioned under your mid-back.
  • Support your head with your hands, keeping your feet flat on the floor and your knees bent.
  • Slowly roll your body up and down the foam roller, focusing on areas of tension or discomfort.
  • Spend extra time on tight spots, but avoid rolling directly on the lower back.
  • Continue for 1-2 minutes.


Incorporating these exercises into your routine can help alleviate back pain and prevent future issues by strengthening and stretching key muscles. Remember to start gradually and consult with a healthcare professional if you have persistent or severe back pain. Consistency is key to experiencing the benefits of these exercises, so aim to perform them regularly for long-term relief and improved spinal health.

By making these exercises a part of your daily or weekly routine, you can take proactive steps toward managing and reducing back pain effectively. Strengthening your core muscles and improving flexibility will not only provide relief but also contribute to overall physical fitness and well-being.

For personalized guidance and more information,
📞 914-552-1179

📧 luis@50plustraining.com

🌐 www.50plustraining.com

📍 Yorktown NY 10598