Low Back Mobility Routine
Updated: Mar 28
In-home low back mobility exercises
Mobility throughout the spine is important. Often times low back pain and injuries can be avoided by having good mobility in the lumbar spine. If you are someone who spends a lot of time in one posture then chances are you are not taking your spinal joints through their full and natural range of motion.
This means that once you are forced into extreme ranges of motion your likelihood of injury is higher. The good news is that incorporating simple exercises like the ones below can help relieve pain and reduce the likelihood of injury
Try these easy moves to be sure your low back can move in every direction.
Disclaimer: Although these exercises work very well for stiffness and aches and pains if you are in an acute flare-up or debilitating back pain please call and book an appointment so you can have a full assessment and find the right exercises for your specific needs.
1. Figure Four Rotation: let the weight of your legs rotate the low back. Maintain your shoulders on the ground. Feel the stretch in the glutes and back muscles.
2. Cat-Cow: keep your knees under your hips and wrists underneath your shoulders. Raise your back and arch toward the ceiling. Then push your chest and abdomen toward the floor, arching your back in the opposite direction.
3. Scorpion: lie on your stomach, begin by turning your hip and attempting to touch your foot to hand. Feel the stretch in your hip flexors and quads
Check out our next series on our favourite core and low back strengthening exercises. https://www.allsystemschiro.ca/post/core-stability-routine-for-back-pain