Walking, Swimming, Tai Chi & Yoga

Yoga — Highly Effective for Improving Function

What the Research Shows

In the same Li 2023 study, yoga ranked 1st for improving physical function — meaning everyday mobility and ease of movement.

A separate meta-analysis by Zhu (2020) found:

  • Yoga reduces pain in the short to medium term, and improves disability in the short to long term
  • Yoga is clearly more effective than no exercise
  • Yoga produces results comparable to standard physical therapy exercises

Adaptations for Older Adults

Standard yoga classes often include poses designed for younger, more flexible participants. These adaptations make yoga safe and effective for older adults.

Standard Yoga Adapted Version
Floor-seated poses Chair yoga — do the same poses seated in a sturdy chair
Deep forward bends Bend the knees and only go as far as feels comfortable
Balance poses Use a wall or chair for support
Long holds Start with shorter holds (10–15 seconds) and build up

Recommended Poses for Back Pain

Cat-Cow Pose

  1. Start on your hands and knees
  2. Exhale as you round your back upward (the "cat" position)
  3. Inhale as you gently arch your back downward (the "cow" position)
  4. Repeat slowly, 10 times

Tip: If arching backward causes pain, keep the cow (arching) movement gentle. If bending forward causes pain, keep the cat (rounding) movement gentle.

Supine Twist

  1. Lie on your back with both knees bent, feet flat on the floor
  2. Spread your arms out to the sides
  3. Slowly lower both knees to the right, keeping them together
  4. Turn your head to the left
  5. Hold for 20–30 seconds
  6. Slowly return to center and repeat on the other side

Child's Pose

  1. From a kneeling position, fold your body forward
  2. Extend your arms in front of you, or rest them alongside your body
  3. Let your forehead rest on the floor (or a pillow)
  4. Relax for 30 seconds to 1 minute

Note: This pose is comfortable for those with pain when arching backward. If bending forward causes your pain, do not push deeply into this position.

Getting Started

  • Search for "gentle yoga," "senior yoga," or "chair yoga" classes in your area
  • Community centers, YMCAs, senior centers, and local fitness studios often offer these
  • YouTube has many free beginner-friendly yoga videos — search "gentle yoga for back pain" or "chair yoga for seniors"
  • 1–2 classes per week plus 10 minutes of daily home practice is a good target
  • Never push through pain — stay within a range that feels comfortable