Five Moves to Banish Back Pain from Sitting

How to Keep Your Lower Back Happy and Strong – Especially If You’re Over 50

When we sit for hours in a slouched position – whether at a desk, reading, or chatting online – our bodies pay a price.

Prolonged sitting increases pressure on spinal discs, overstretches ligaments, and creates muscle imbalances as our core and back muscles weaken from disuse. Poor posture also reduces blood circulation to the lower back, leading to stiffness and discomfort that can become chronic over time.

But with a few targeted movements, we can counteract these effects and keep our backs feeling strong and pain-free.

Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis to flatten your lower back against the floor, then curl up through your spine, lifting your hips. This Pilates-based movement strengthens your core while improving spinal mobility-exactly what’s needed after long periods of sitting.

While lying on your back, gently pull one knee (or both) toward your chest and hold for 5–10 seconds. This simple stretch releases tension in your lower back and hips, providing immediate relief after sitting.

Lie on your back with knees bent and feet flat. Keeping your shoulders on the floor, slowly lower your knees to one side, then the other. This Pilates movement, sometimes called “Supine Spine Twist,” increases spinal mobility while stretching tight back muscles.

This Pilates favourite strengthens your glutes and core while activating your pelvic floor-all crucial for supporting a healthy back. Lie on your back with knees bent, lift your hips to create a straight line from shoulders to knees, keeping your core engaged.

On hands and knees, alternate between arching and rounding your back. This gentle movement lubricates the joints in your spine and helps restore natural spinal curves that get compressed during sitting.

A little movement goes a long way-especially for those of us over 50! These Pilates-inspired exercises are perfect for counteracting the effects of sitting because they focus on core strength, spinal mobility, and proper alignment-all essential for a healthy back. Try to incorporate these moves into your daily routine, perhaps in the morning and again after long periods of sitting. Remember, consistency is key to preventing back pain and maintaining a strong, flexible spine!

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