5 EXERCISES TO HELP LOWER BACK PAIN

Do you ever wake up feeling stiff in your lower back? Or maybe you experience tightness after long periods of sitting or working out? Maintaining good lower back mobility is essential for reducing discomfort, improving movement, and preventing injuries.

If you’re looking for a quick and effective routine to ease stiffness, these five stretches and mobility exercises can help. They take just a few minutes and are perfect for keeping your lower back happy throughout the day!

Here is the link to the video to review the movement flow: Watch the Movement Flow.

1. Cobra Stretch (Spinal Extension)

The cobra stretch is a simple yet powerful movement to extend your spine and counteract the effects of prolonged sitting.

How to do it:

• Lie face down with your hands under your shoulders.

• Press your hands into the floor, lifting your chest while keeping your hips down.

• Hold for 10–20 seconds, breathing deeply.

• Slowly lower back down and repeat 3–5 times.

Benefits:

✔️ Opens up the lower back and relieves pressure

✔️ Helps improve spinal mobility

✔️ Great for those who spend long hours sitting

2. Child’s Pose (Lower Back & Hip Opener)

Child’s pose is a fantastic stretch to lengthen the lower back and relax tight muscles. It also provides a gentle stretch for the hips.

How to do it:

• Start on your hands and knees.

• Sit your hips back towards your heels, reaching your arms forward.

• Rest your forehead on the floor and breathe deeply.

• Hold for 20–30 seconds, then slowly return to a seated position.

Benefits:

✔️ Relieves tension in the lower back

✔️ Stretches the hips and spine

✔️ Promotes relaxation and flexibility

3. Cat-Cow (Spinal Mobility Exercise)

Cat-cow is a dynamic movement that improves spinal flexibility and promotes healthy movement patterns.

How to do it:

• Get onto all fours with your hands under your shoulders and knees under your hips.

• Inhale and arch your back, lifting your chest and tilting your pelvis forward (cow position).

• Exhale and round your back, tucking your chin and drawing your belly in (cat position).

• Move smoothly between the two positions for 30–40 seconds.

Benefits:

✔️ Improves spinal mobility and coordination

✔️ Loosens up tight muscles in the back

✔️ Enhances movement control and posture

4. 90/90 Hip Stretch (Glute & Hip Mobilization)

Tight hips can contribute to lower back discomfort. The 90/90 stretch targets the hips and glutes, helping to release tension and improve mobility.

How to do it:

• Sit on the floor with one leg bent at 90 degrees in front and the other at 90 degrees to the side.

• Keep your back straight and lean forward over the front leg to feel a stretch in your glutes.

• Hold for 20–30 seconds and switch sides.

Benefits:

✔️ Improves hip mobility and flexibility

✔️ Reduces tension in the glutes and lower back

✔️ Helps with squat and lunge mechanics

5. Hamstring Floss (Nerve & Hamstring Mobilization)

The hamstring floss is a controlled movement that gently mobilizes the hamstrings and sciatic nerve, reducing tightness in the lower body.

How to do it:

• Sit with one leg extended straight and the other bent.

• Keep your back straight and gently hinge forward.

• Pulse slightly in and out of the stretch for 20–30 seconds.

• Repeat on the other side.

Benefits:

✔️ Improves hamstring flexibility

✔️ Helps with nerve gliding and mobility

✔️ Supports better movement in running and lifting

Why These Exercises Help

Regularly practicing these stretches and mobility exercises can:

✅ Reduce morning stiffness and discomfort

✅ Improve lower back and hip mobility

✅ Prevent injuries and promote pain-free movement

✅ Support better posture and movement mechanics

These movements are great for daily maintenance, post-exercise recovery, or whenever your lower back feels tight.

When to Seek Professional Help

While these exercises are beneficial for general lower back care, they are not a replacement for professional assessment and treatment. If you’re experiencing persistent pain, severe stiffness, or ongoing discomfort, consult a physiotherapist to get a tailored plan for your needs.

If you need a personalized rehab program, feel free to book a session with me at Movement Revival!📍 Kingsgrove, Sydney | DM or visit the link in my bio for bookings.