› Seated Lower Back Exercise

Seated Lower Back Exercise

Senior Strength Training Exercises Video Series

This seated lower back exercise is the second lower body strengthening exercise and the fifth video in this series.

This exercise will help strengthen your lower back muscles as well as the muscles by the spine.

This includes the Erector Spinae, the Latissimus Dorsi and the Teres Major. Your back is responsible for many different movements you make in a normal day of activity.

These major muscles are primarily used for pulling such as pulling a book off a shelf. They also work to stabilize your spine which helps you keep better balance.

Keeping strong back muscles can reduce pain and minimize risk of injury. Keeping all your core muscles strong is key to preventing injuries.

Additional muscles you want to strengthen include the abdominal muscles. These are the Rectus Abdominis, Transverse Abdominis and the Oblique muscles.

Other muscles to strengthen would include the shoulder girdle. This includes the Trapezius, Levator Scapulae and the Rhomboids.

Lastly, don't forget to strengthen the rotator cuff as well to help you perform everyday activities.

While these muscles are all important, this page and video only focuses on the back muscles.

Exercise #6 - Seated Lower Back Exercise

For this one you will need an exercise ball. You want to use a smaller one that will fit comfortably behind you. You will want to use a chair that has a high back, one that comes up to about your shoulder blades.

If you don't have a ball, you can take a towel and roll it up to form a oblong pillow shape. This will work as well but will give you a much smaller range of motion as the towel won't be as thick as the ball.

The hardest part about this lower back exercise is keeping the ball in place. You will see that even the instructor has a had time.
  1. Sit in your chair nice and tall making sure your back is straight.
  2. Place your feet on the floor with legs slightly apart.
  3. Take the ball and place it behind you in between the shoulder blades. Sit back slightly to hold the ball in place. You can have someone help you place the ball in the proper position.
  4. Once the ball is in place, push back gently on the ball and hold for a few seconds.
  5. Release the hold and come forward slightly. Don't come too far foward that the ball slips. You still want to hold it in it's place. 
  6. Repeat this for several times.

Watch the video below to ensure you are doing the this move correctly.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the seated lower back exercise on youtube.




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