Back pain is a common issue for seniors; for many, it can feel like an inevitable part of aging. But what if you could manage or even reduce back pain—all while improving your balance, posture, and overall quality of life? Core exercises (including bridges and planks) might just be the secret weapon you need, though senior living communities can also supplement core exercises with amenities (such as fitness classes and hydrotherapy) that improve chronic pain.
Main Benefits of Core Exercises for Older Adults
Core exercises are often associated with achieving six-pack abs, but their benefits go far beyond aesthetics—especially for seniors. Core strength is pivotal in maintaining independence and reducing pain for older adults.
Your core muscles act as a natural brace for your spine, providing stability and support for everyday movements. Weak core muscles often lead to poor posture, additional strain on your lower back, and a higher risk of injury. You can improve spinal alignment, reduce inflammation, and prevent future pain flare-ups by strengthening your core.
How Often Should Seniors Do Core Exercises?
Aim to do core exercises two to three times weekly for the best results. Remember to start with small, manageable sessions—just 10 to 15 minutes—and gradually increase the intensity as your strength improves.
Consistency is key, but so is listening to your body. If you feel pain or discomfort during any exercise, modify the movement or consult with a professional.
The Worst Core Exercises for Seniors
The choice of exercises matters when starting a core routine. Unfortunately, some of the most well-known core exercises—like sit-ups and crunches—aren’t as beneficial as once believed and can even be harmful for those with back pain.
Why Sit-Ups & Crunches Aren’t Ideal
While sit-ups and crunches target the front of the abdomen, they can strain your neck and lower back, especially if done incorrectly. These exercises also have a limited scope, focusing solely on a small part of the core rather than engaging the whole group.
Instead, opt for core exercises that are low-impact, more effective, and easier on the spine.
The Best Core Exercises for Seniors
Here are five beginner-friendly core exercises designed to strengthen your core without aggravating back pain:
1. Bridges
How to do it:
- Lie on your back, your feet flat on the floor, and your knees bent.
- Press through your heels and lift your hips toward the ceiling.
- Hold for 3–5 seconds, then slowly lower your hips back to the ground.
Why it works: Bridges strengthen the glutes, hamstrings, and lower back, all while improving pelvic stability.
2. Plank (Modified Version for Seniors)
How to do it:
- Start on all fours, with your hands directly under your shoulders.
- Extend your legs behind you or keep your knees on the ground for a modified version.
- Engage your core and hold your body straight for as long as you can maintain proper form.
Why it works: Planks engage the entire core without excessive spinal movement.
3. Opposite Arm and Leg Raise
How to do it:
- Get on all fours with your hands below your shoulders and knees below your hips.
- Extend your right arm and left leg simultaneously, keeping your back neutral.
- Hold for 2–3 seconds, then return to the starting position—alternate sides.
Why it works: This exercise improves balance and strengthens the core, glutes, and back muscles.
4. Seated Dead Bug
How to do it:
- Sit in a sturdy chair with your feet flat on the ground.
- Raise your right arm and left leg at the same time.
- Hold briefly then return to the starting position and alternate sides.
Why it works: Seated dead bugs engage your core muscles while being gentle on the spine.
5. Seated Side Bends
How to do it:
- Sit up straight in a chair with your feet firmly planted.
- Place your right hand on your hip and your left arm overhead.
- Lean slowly to the right as far as is comfortable and return to the starting position—alternate sides.
Why it works: This move targets your obliques and helps improve your flexibility.
How Senior Living Communities Support Physical Health & Reduce Pain
Building a safe and effective exercise routine is easier—and often more fun—when you have support. Our senior living community makes it effortless to stay active with amenities and programs designed to enhance physical health while reducing chronic pain.
Active Adult Living Amenities
Each Holbrook community features a suite of unique amenities. Our goal is to inspire wonder inside and outside our walls. We’ve curated the opportunity to create the life you’ve always wanted—a life filled with adventure, socializing, activity, and more.
From landscaped walking trails to group fitness activities, senior living at Holbrook fosters an active lifestyle essential for maintaining physical and mental well-being.
WellFIT Classes
Our fitness classes at Holbrook are held in our open, airy studio, gym, or saltwater pool and taught by certified group exercise instructors who are guaranteed to keep you motivated! To meet the dynamic needs of our members, we offer various group fitness class types, such as aerobics, high-intensity interval training (HIIT), water aerobics, Zumba®, and balance and strength sessions.
Whether you’re getting into the best shape of your life or want to continue post-operative training, our trainers can help you remain focused and reach your goals. If you want to take your training to the next level, our certified personal trainers have the experience to create individualized plans specific to your unique needs and aspirations.
Spa at Holbrook
The heated HydroWorx is a radically functional hydrotherapy pool with a moveable floor, underwater treadmill, resistance jet technology, and computer and camera systems to show performance and progress. Relieve pain and tension using the latest hydrotherapy technology in the HydroWorx pool. We promise that your time in HydroWorx would be nothing short of amazing.
We invite you to experience this coach-led full-body workout and see how the revolutionary power of water can help you hit and maintain your personal wellness goals.
Take Charge of Your Back Health Today
Core exercises offer numerous benefits for seniors with back pain, from improving posture to making daily movements more comfortable.
Holbrook advocates for seniors to take control of their well-being by focusing on low-impact, effective moves and taking advantage of supportive resources. Contact us today to learn how you can join the WellFIT community or try out the Holbrook spa.
