To Relieve Low Back Pain for Retired Men
Low back pain is a common issue for retired men, often caused by years of sitting, poor posture, and a lack of mobility. While it may seem like back pain is just something you have to live with, gentle stretching and movement can make a massive difference in how you feel.
By incorporating low-impact exercises into your routine, you can reduce stiffness, improve flexibility, and ease discomfort, all from the comfort of your own home. Below, we’ll guide you through five simple stretches designed to relieve low back pain and keep you moving comfortably in retirement.
Child’s Pose
How to do it:
- Kneel on the floor and sit back on your heels.
- Extend your arms forward and rest your forehead on the floor.
- Keep your arms stretched while sinking your hips back.
- Hold for 20–30 seconds, breathing deeply.
- Repeat 2–3 times.
Why it Helps:
Child’s Pose helps relax tight back muscles, improves spinal flexibility, and promotes deep breathing, which reduces stress and tension.
Cat-Cow Stretch
This dynamic stretch improves spinal mobility and loosens up stiff back muscles.
How to do it:
- Start on all fours with your hands under your shoulders and knees under your hips.
- Inhale and arch your back, lifting your head and tailbone (Cow Pose).
- Exhale and round your back, tucking your chin toward your chest (Cat Pose).
- Flow between these two movements for 30–60 seconds.
Why it Helps:
The Cat-Cow stretch promotes spinal flexibility, relieves tension in the lower back, and improves posture, making it perfect for daily movement.
Knee-to-Chest Stretch
A great way to ease lower back tension and gently stretch the muscles around your spine.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee toward your chest, holding it with both hands.
- Hold for 20–30 seconds, then switch legs.
- Repeat 2–3 times per side.
Why it Helps:
This stretch loosens up tight lower back muscles, improves hip mobility, and reduces pain caused by stiffness.
Seated Spinal Twist
A seated movement that gently stretches and strengthens the muscles along your spine.
How to do it:
- Sit on a chair with your feet flat on the ground.
- Place your right hand on your left knee and twist your torso to the left.
- Hold for 15–20 seconds, then switch sides.
- Repeat 3 times per side.
Why it Helps:
Twisting releases tension in the spine, improves flexibility, and reduces stiffness in the lower back.
Common Mistakes to Avoid
❌ Holding Your Breath: Breathe deeply throughout each movement.
❌ Rushing the Stretches: Hold each stretch long enough to feel the benefits.
❌ Overstretching: Go gently into each movement to avoid strain.
These five exercises, when performed regularly, will help improve posture, reduce stiffness, and keep your back strong and pain-free.
Conclusion & Next Steps
Taking care of your back doesn’t have to be complicated. By adding these gentle exercises into your routine, you can enjoy greater mobility, less pain, and an improved quality of life in retirement.
At Oak Osteopathy, we specialise in helping retired men relieve back pain and stay active.