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As you age, it is common to experience back pain due to various factors such as decreased bone density, muscle mass loss, and conditions like arthritis. These issues can put a lot of strain on your back, leading to discomfort. To help alleviate this pain, we consulted with a specialist who shared four simple exercises that can help you maintain a healthier and more youthful back.
“The secret to aging well isn’t found in a pill, it’s found in your posture,” says 58-year-old Melody Morton-Buckleair, owner, instructor, and president at Elmwood Place Pilates. “I see tight hip flexors, weak glutes, and poor spinal mobility at the root of most complaints. Add decades of sitting and stress, and the fascia gets stiff, the discs get compressed, and the nervous system stays in fight-or-flight. That leads to pain, poor sleep, and a body that moves like it’s much older than it is.”
So if you have five to 10 minutes, show your spine some much-needed TLC with specific gentle movements.
“If you give your spine some attention daily—even for 10 minutes—you’ll build hydration, circulation, and muscular support,” Melody explains. “Think of it like brushing your teeth. You wouldn’t skip that for a week and expect a healthy mouth.”
Here are four daily moves that will keep your back feeling young and happy.
Spinal Articulation (Pelvic Curl)
“The spinal articulation strengthens glutes, mobilizes the spine, and lengthens the low back,” Melody says.
- Lie flat on your back with bent knees and feet flat.
- Start with a big inhale, then exhale as you roll your spine off the mat slowly.
- When you reach the top of the movement, inhale.
- Exhale to melt back down.
Standing Roll-Down
“The standing roll down improves posture, decompresses vertebrae, and hydrates fascia,” Melody tells us.
- Begin standing tall.
- Breathe in.
- Exhale as you nod your chin and slowly roll forward, articulating through your spine.
- Inhale when you reach the bottom.
- Exhale as you rise back up.
Wall Angels
“Wall angels strengthen the upper back, open the chest, and realign posture,” says Melody.
- Begin standing against a wall, back pressed into it, and arms at 90 degrees.
- Inhale as you raise your arms overhead while keeping contact with the wall.
- Exhale as you lower.
Dead Bug
“The dead bug targets the deep core, supports the lumbar spine, and re-trains breath and control,” Melody explains.
- Lie flat on your back with your arms extended toward the ceiling and knees in a tabletop position.
- Press your back into the floor and engage your core as you lower one arm and the opposite leg.
- Repeat on the other side and continue to alternate.
Alexa Mellardo
