(#4) 12 Low Back Mobility Exercises

Low back pain

1. Cat-Cow Stretch - This exercise stretches the low back and improves spinal mobility. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling. Exhale as you round your spine, tucking your chin and tailbone under. Repeat for 10-12 reps.

Video: https://www.youtube.com/watch?v=JDcdhTuycOI

2. Child's Pose - This stretch helps to release tension in the low back and hips. Begin on your hands and knees, with your wrists directly under your shoulders and your knees hip-width apart. Lower your hips back towards your heels and stretch your arms forward, keeping your forehead on the ground. Hold for 30 seconds to 1 minute.

Video: https://www.youtube.com/watch?v=2_4sED4OzLU

3. Glute Bridge - This exercise strengthens the glutes, which support the low back. Lie on your back with your knees bent and your feet flat on the ground. Squeeze your glutes and lift your hips up towards the ceiling, keeping your feet hip-width apart. Hold for 2-3 seconds, then lower back down. Repeat for 10-12 reps.

Video: https://www.youtube.com/watch?v=MZl6fZG6z5Q

4. Quadruped Hip Extension - This exercise strengthens the muscles in the back of the hip, which can help support the low back. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Keeping your knee bent, lift one leg up behind you, keeping your foot flexed and your thigh parallel to the ground. Hold for 2-3 seconds, then lower back down. Repeat for 10-12 reps on each side.

Video: https://www.youtube.com/watch?v=bWUX6UoL6cI

5. Seated Spinal Twist - This stretch helps to increase mobility in the spine and hips. Sit on the ground with your legs extended in front of you. Bend your right knee and cross your foot over your left leg, placing it on the ground. Twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the ground behind you. Hold for 30 seconds to 1 minute, then repeat on the other side.

Video: https://www.youtube.com/watch?v=JbrY_w1FRDw

6. Standing Hamstring Stretch - This stretch helps to release tension in the back of the legs, which can contribute to low back pain. Stand with your feet hip-width apart and hinge forward at the hips, reaching your hands towards your feet. Keep your knees slightly bent and your back straight. Hold for 30 seconds to 1 minute.

Video: https://www.youtube.com/watch?v=OoZJ7kuOYuo

7. Standing Side Bend - This stretch helps to increase mobility in the spine and hips. Stand with your feet hip-width apart and reach your right hand up towards the ceiling. Bend to the left, reaching your left hand down towards the ground. Keep your feet planted and your shoulders square. Hold for 30 seconds to 1 minute, then repeat on the other side.

Video: https://www.youtube.com/watch?v=4aW0USCnbDk

8. Pelvic Tilt - This exercise helps to strengthen the lower abs and glutes, which can help support the low back. Lie on your back with your knees bent and your feet flat on the ground. Flatten your lower back by pulling your belly button towards your spine, engaging your abs. Hold for a few seconds and release. Repeat for 10-12 reps.

Video: https://www.youtube.com/watch?v=5g0lGKJeV8Y

9. Hip Flexor Stretch - This stretch helps to release tension in the hip flexors, which can contribute to low back pain. Kneel on one knee with the other foot flat on the ground in front of you. Lean forward, stretching the front of your hip on the kneeling leg. Hold for 30 seconds to 1 minute on each side.

Video: https://www.youtube.com/watch?v=5YYb9vyj5lw

10. Supine Figure 4 Stretch - This stretch targets the glutes and hips, which can help alleviate low back pain. Lie on your back with your knees bent and your feet flat on the ground. Cross your left ankle over your right knee, forming a figure 4 shape with your legs. Gently pull your right knee towards your chest, feeling a stretch in your left glute. Hold for 30 seconds to 1 minute, then repeat on the other side.

Video: https://www.youtube.com/watch?v=mJYkW-Z-VVw

11. Lizard Pose - This stretch targets the hips and groin, which can help relieve tension in the low back. Begin in a plank position and bring your right foot to the outside of your right hand. Lower down onto your forearms and hold the stretch for 30 seconds to 1 minute. Repeat on the other side.

Video: https://www.youtube.com/watch?v=hHg7V1mFNWs

12. Cobra Pose - This exercise strengthens the muscles in the low back and improves spinal mobility. Lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest up off the ground, keeping your elbows close to your body. Hold for a few seconds, then lower back down. Repeat for 10-12 reps.

Video: https://www.youtube.com/watch?v=4AqbWvLpYyY

Incorporating these exercises into your daily routine can help improve your low back mobility and reduce discomfort. However, if you experience any pain or discomfort during any of these exercises, stop immediately and consult with a healthcare professional. It's also important to note that these exercises are not a substitute for medical treatment or advice.