11 Mobility Moves to Relieve Low Back Pain
Lower back pain affects over 80% of people at some point in life. I personally have a hard time believing that number isn’t higher, given my own history with chronic back pain.
These are some of the most useful mobility and core strength exercises for relieving low back pain. I have used these for over 10 years with clients seeking relief from back pain and have found that they work for most cases. Keep in mind that everyone’s body is different. depending on what’s going on, these may or may not work for you.
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Remember to never work into pain that is higher than a 2 out of 10 (with 10 being the most pain). None of these exercises and stretches is meant to cause pain, so listen to your body. When in doubt, first dial back or skip the movement in questions and consult with a professional.
Try these out and add them to your workout routine or use them all as a separate core workout. If you are actively trying to relieve back pain, consider doing this workout 1-2 times a day, 5-6 days a week.
CAT-TO-COW FLOW
Instructions:
Start on all fours, hands under shoulders, knees under hips.
1) Inhale - drop the belly and look forward and up.
2) Exhale - round the back and look toward the belly button.
3) Repeat
1 set of 10 reps
Instructions:
Lie on your stomach and place your hands under your shoulders or in front of your shoulders.
1) Keep the abs relaxed and press your hands into the floor. Make sure the belly button stays on the floor and you don't come up too far.
2) Return to starting position and repeat.
1 set of 10 reps
LUMBAR ROCK
This is a great warmup or dynamic mobility exercise for the lower back and hips.
Instructions:
1) Start on all fours, and from there walk the hands forward several inches.
2) Shift your weight forward, shoulders over hands, then backward, as if you were about to try to sit on your heels.
1 set of 10 reps
SCIATIC NERVE GLIDE
Lie on the back. Bend the knees for comfort or straighten the legs for a progression.
1) interlace fingers behind one knee and keep the arms straight.
2) pull the toes toward the shin and extend the leg.
3) return to the starting position and repeat for reps on that side before switching sides.
1 set of 15 reps
KNEELING HIP FLEXOR STRETCH
1) Start this stretch in a half-kneeling position. Try to tuck your tailbone under while pulling your back leg forward and trying to pull the front foot back. Keep the abs solid, and make sure your lower back doesn’t arch - Try to channel your inner Steve Urkel. Basically, try to do whatever the opposite of sticking your butt out is.
2) Hold here, or if you want to feel more, raise the arm up on the side you are stretching (that would be the back leg if you’re wondering).
1 rep @ 45 sec.
LEG SLIDE
1) Lie flat and keep the spine neutral or in contact with the mat at all times for this exercise.
2) Bring the bottom of your ribs closer to the top of your hipbones by bracing the abs. It will feel almost like you're pushing your belly out rather than sucking in.
3) Extend one foot, pushing through the heel.
4) Bring the foot back.
5) Do the opposite side.
Don't forget to breathe but keep your abs tight.
* If you have diastasis recti, keep your back flat but suck in your stomach.
GLUTE/HIP BRIDGE
1) Bend your knees and position your feet flat on the floor, a little past your knees.*
2) Lift hips off the ground, then peel the back up off the floor one vertebra at a time.
3) Squeeze glutes at the top to ensure the butt is doing the work.
4) Slowly roll down, ensuring both sides of your hips come down simultaneously.
2 sets of 10 reps
*You can progress this exercise by crossing one ankle over the opposite knee.
SIDE PLANK
1) Get down on your side with your elbow directly under your shoulder. *
2) Squeeze your abs and glutes and lift your hips off the ground. Your body should be in a straight line from your head to your feet (if viewed from above). You can keep your top hand on your hip or reach it up. Look straight ahead or look up to challenge your balance. 3) Hold for 10 seconds.
2 sets of 3 reps (3 consecutive 10-second holds)
*You can modify this exercise by bending both knees and doing this exercise from the knees.
PLANK
1) Lie on your belly with your elbows directly under your shoulders.
2) Squeeze your abs and glutes and lift your hips off the ground. Your body should be in a straight line from your head to your feet (if viewed from the side). Be sure your hips don’t come up past parallel or sag down. Look down at the mat to avoid neck strain.
3) Hold for 10 seconds.
2 sets of 4 reps (hold each rep for 10 seconds)
CAPTAIN MORGAN
1) Stand parallel to a wall and raise the leg closest to the wall.
2) Press the entire leg (ankle to hip) into the wall and hold for a 10-count. Squeeze the glute on the standing leg as you do this.
Repeat all reps on one side and then do the other.
Do 2 sets of 3-5 reps.
CLAMSHELLS
1) Lie on the side, legs stacked, knees at 90 degrees.
2) Keep heels together and lift the top knee.
Repeat.
Do 2 sets of 15-25 reps.
A blog post like this is a great place to start, but it may be worth considering getting some professional help, especially if you aren’t sure what’s working and what’s not. A professional can guide you through progressions and variations that will keep your back healthy and strong and make it easier to bounce back if you tweak it again.
Want a program that changes to keep up with your needs? We’ve got you covered. It’s yours starting at $129 a month. Start by setting up a no-cost consultation to see if it’s a good fit.