Lower Back Pain After 50? Try These 5 Gentle Exercises to Loosen Up and Move Again

If lower back pain is stopping you from walking, working, or even sleeping properly… you are absolutely not alone.
I see people in their 50s, 60s and beyond every single week who describe the same thing:

A dull, nagging ache that never quite goes away

Stiffness first thing in the morning when you roll out of bed

That sharp twinge when you try to bend, twist, or pick something up

The good news?
In most cases, your back is not “broken” or “worn out”. It’s irritated, stiff, and often weaker than it should be – and that means the right kind of movement can make a huge difference.
In this blog, I’m going to walk you through 5 safe and simple physiotherapist-approved exercises you can do at home to:

Ease stiffness

Reduce pain

Improve your mobility

And help your back feel younger again

No equipment needed – just a mat, a bit of floor space, and a few minutes of your day.

First, a Quick Safety Note
Before we get into the exercises, there are a few important things to keep in mind:

These movements should not cause sharp pain.

If you feel numbness, pins and needles, or shooting pain down the leg, stop and modify or seek advice.

Move slowly and gently – this is not a workout, it’s a reset for your back.

A little bit of mild discomfort or stretching is normal. Sharp pain is not. Always listen to your body.

Why These Exercises Help So Much
As we get older, a few things tend to happen:

We sit more and move less

The muscles around the spine and hips get weaker

The joints and tissues stiffen up

That combination is the perfect recipe for lower back pain.
These five exercises are designed to:

Get the lower back moving again (without twisting or jerking)

Gently stretch tight muscles

Strengthen the glutes and core – the body’s natural “back brace”

Calm and relax irritated tissues so they’re less reactive

Done regularly, they can help you walk further, stand longer, and get through your day with less pain.

Exercise 1: Pelvic Tilts – “Switch On” Your Core
Great for: Morning stiffness and gently waking up the spine

Lie on your back with your knees bent and feet flat on the floor.

Imagine your pelvis is a bowl of water. Gently tip the bowl so your lower back flattens into the floor.

Tighten your tummy muscles as you do this and hold for 3 seconds.

Slowly relax back to your starting position.

Do 10–12 repetitions.
Why it helps:
Pelvic tilts get the small joints in your lower back moving without strain, and they gently activate the core muscles that support your spine. Think of it as a warm-up for your back before you ask it to do anything else.

Exercise 2: Knee-to-Chest Stretch – “Release the Grip”
Great for: Backs that feel tight after sitting, driving or gardening

Stay lying on your back.

Bring one knee up towards your chest.

Place your hands around your shin and gently pull the knee closer until you feel a comfortable stretch in your lower back and buttock.

Hold for 15–20 seconds, breathing slowly.

Lower the leg and repeat on the other side.

Do 2 rounds on each leg.
You can also try bringing both knees up together for a stronger stretch – as long as it feels comfortable.
Why it helps:
This stretch opens up the joints in the lower back and loosens tight glute muscles, which are often a big contributor to that “locked up” feeling.

Exercise 3: Glute Bridge – Build Your Back’s Bodyguards
Great for: Weakness, tired back when standing or walking

Lie on your back again with your knees bent and feet hip-width apart.

Press your heels into the floor and squeeze your buttocks.

Lift your hips up until your shoulders, hips, and knees form a straight line.

Hold for 3 seconds, then lower slowly back down.

Aim for 10–12 repetitions.
If this feels too easy, you can:

Cross your arms over your chest (so your hands aren’t helping), or

Pause for 5 seconds at the top of each rep

Why it helps:
Strong glutes and hip muscles take pressure off the lower back every time you stand, walk, or climb stairs. The bridge teaches your body to use these powerful muscles properly, instead of asking your poor lower back to do all the work.

Exercise 4: Cat–Cow – Oil the Joints
Great for: Gentle spine mobility during the day

Come onto all fours – hands under shoulders, knees under hips.

Cow position: Breathe in as you gently arch your back, lifting your chest and tailbone.

Cat position: Breathe out as you round your back, tucking your chin and tailbone under.

Move smoothly between these two positions, following your breath.

Do 8–10 slow repetitions.
Why it helps:
Think of your spine like a chain of links. If those links stop moving, everything above and below has to work harder. Cat–Cow helps each segment of your spine move a little more freely, like putting oil on a rusty hinge.

Exercise 5: Child’s Pose – The Calming Reset
Great for: Finishing your routine, calming a tense back

From all fours, slowly sit your hips back towards your heels.

Stretch your arms forward and lower your chest towards the floor.

Let your forehead rest on the mat (or a cushion).

Breathe slowly and deeply, relaxing into the position.

Hold for 30–45 seconds.
If your knees don’t like this position, pop a cushion between your thighs and calves, or widen your knees a little.
Why it helps:
Child’s Pose gently lengthens the muscles along the spine and around the hips while calming the nervous system. Many people find it not only eases pain, but also helps them relax mentally.

How to Put This Into a Simple Daily Routine
Here’s how you can use these exercises based on how your back feels:

Worse in the mornings?
Start with just Pelvic Tilts, Knee-to-Chest, and Glute Bridge. Do them gently before you start your day.

Stiff from sitting at a desk or watching TV?
Add Cat–Cow and Child’s Pose in the evening to undo the effects of all that sitting.

Feeling stronger and want more benefit?
Do the full routine once or twice per day – for example, morning and before bed.

The key is consistency, not intensity.
Five to ten minutes every day will beat one big session at the weekend, every time.
Over the weeks you should notice:

Getting out of bed is easier

You can walk further before your back tightens

Less need to reach for painkillers

More confidence bending, lifting, and moving

And remember – movement doesn’t “wear out” your back. The right kind of movement actually helps keep your spine younger, stronger, and more resilient as you age.

When You Should Get Extra Help
These exercises are a great starting point, but you should seek professional advice if:

Your pain is getting worse instead of better

You have constant night pain that doesn’t ease with position change

You notice weakness, significant numbness, or changes in bladder/bowel control

The pain has been hanging around for months and stopping you doing normal things

That’s where a specialist physiotherapist can assess you properly, hands-on, and give you a tailored plan – not just generic stretches. Gavin’s free back-pain guides also go deeper into simple daily habits, footwear, posture, and lifestyle tips that protect your spine long term.

Final Thoughts – Keep Moving, Stay Strong
Lower back pain after 50 can be frightening – it can make you feel older than you are and worry about the future. But in most cases, your back is not beyond help.
Start with these five gentle exercises. Be kind to yourself, go at your own pace, and stick with it for a few weeks.
If you live near Lisburn and need more personalised help, hands-on treatment, or a tailored exercise programme, you can get in touch with us at Gav Noble Physiotherapy – we help people just like you get back to walking, gardening, playing with grandchildren, and living life without fear of their back “going” again.
Keep moving, stay strong – your back will thank you.