Summary
Doctor-Recommended Lower Back Mobility Movements to Help Improve Flexibility. Back to overview Summary.
Back stiffness can make even simple tasks such as sitting, bending, walking, exercising, or getting out of bed feel uncomfortable. Restricted movement in the hips, pelvis, and lower back can result from sitting for too long, incorrect posture, tight muscles, lack of activity, or previous injury. Fortunately, light exercise and movement can be helpful for both improving and maintaining flexibility, and this article explains a few simple, doctor-recommended techniques that can easily be added to a routine.
It also discusses when to ask a doctor for advice and which back strengthening exercises may be appropriate to perform.
Introduction
Your lower back is active all day long, even when you are not aware of it. It helps to carry your body weight while you are sitting, standing, walking, bending, turning, or lifting objects. If this area feels stiff, it can interfere with your ability to carry out basic day-to-day movements comfortably.
Sitting for extended periods at a desk, driving, or using a phone can lead to limited movement throughout your spine and pelvis, and avoiding movement because of pain can lead to even more stiffness.
It is therefore important to keep moving, and this applies to all types of movement, including everyday, gentle back movements.
Mobility exercises differ from stretching exercises in that they help to keep joints mobile without forcing them into a pain response, and they need to be done slowly and consistently in order to be beneficial.
Not all exercises are suitable for everyone, so individuals with an existing injury or chronic back pain or condition may require a specific routine prescribed by a healthcare professional.
What Are the Benefits of Back Mobility Movements?
Gentle back movements can help to enhance movement around the spine and pelvis. They can be particularly useful for those who find their backs feel stiff after being in one position for a long period of time. A routine of back movement can also help improve awareness of your body position and postural habits.
Mobility work can be used alongside strengthening exercises to provide more support to carry out daily movements comfortably.
The key is to go slowly and consistently rather than forcing the body into uncomfortable areas.
Cat-Cow Exercise
This simple exercise can help to gently mobilize the spine through the flexion/extension movement. Begin on your hands and knees with your hands under your shoulders and knees under your hips.
Exhale as you slowly round your back toward the ceiling and allow your head to move with it.
Then slowly reverse the exercise by gently arching your back and allowing your head to move with the movement.
Moving back and forth slowly and carefully about 8-10 times is ideal. Don’t overdo it to the end range, as the exercise is designed to be gentle.
This is a good movement to do after sitting for long periods because it is simple and doesn’t require any equipment.
Pelvic Tilts
This is another beginner-friendly movement. Begin by lying on your back with your knees bent and your feet flat on the ground.
Carefully contract your abdominals and gently tilt your pelvis so that your low back presses toward the ground.
Hold this position for a few seconds and then return to neutral.
Repeat this movement around 8-12 times at a comfortable pace. Focus on slow control rather than pushing the back down into the ground with force.
Which Exercises Help with Back Mobility?
Movements to help with back mobility should be slow and controlled to help with comfortable movement and range of motion, without pain.
The small joints of the back move with the hips and pelvis, so trying some controlled movements in these areas can also be helpful.
A manageable routine of movements is likely to be easier and more practical than doing one really intense session. Speak with your doctor to establish which movements are appropriate for you to do if you have a condition affecting your back.
Knee-to-Chest Movement
This movement can provide some gentle movement to both the low back and the hips.
Start by lying down in a comfortable position with knees bent. Gently draw one knee in toward the chest and gently hold the back of the thigh to pull it toward the chest, keeping your shoulders relaxed and the other leg in a relaxed position.
Hold the movement for 15-20 seconds, relax back to the starting position, then repeat with the other leg.
If the movement is easy, draw both knees in at the same time; avoid pulling forcefully on your legs; a gentle stretch is enough.
Child’s Pose
This stretch involves the back, hips, and surrounding muscles. To perform this stretch, get on your hands and knees and slowly draw the hips back toward the heels; extend your arms forward or rest beside your body if this feels comfortable.
Keep your breathing smooth and slow. Rest in this position for 15-30 seconds.
Don’t force the hips all the way back towards the heels if you experience knee pain or increased back discomfort.
How Can Strengthening Help with Lower Back Flexibility?
Mobility work and strength work go well together, with the mobility encouraging movement and the strength providing stability in the hips and back to support day-to-day activities.
Back strengthening exercises can be gradually introduced after movements to start to improve strength in the joints, muscles, and tissues.
Technique and consistency are the most important considerations rather than large quantities of repetitions.
If you are in the process of healing from a back injury, talk to your doctor or physiotherapist about which movements are appropriate for you to perform.
Bird-Dog Exercise
This movement can work your core, your hips, and your back with slow and controlled movements.
Begin on your hands and knees with your back in a neutral position.
Gently extend one arm forward while straightening the opposite leg back behind you; keep your hips and shoulders directly facing the floor.
Maintain control and hold for a few seconds, then return to the starting position and repeat with the other side.
Perform 5-8 repetitions on each side initially and build up as control increases.
Glute Bridge
The glute bridge mainly activates the muscles in the hips and buttocks, but you need to engage your core and brace your pelvis while performing it.
To perform the glute bridge, lie with your knees bent and feet flat on the ground.
Tuck your abdominals and press through the heels to lift your hips off the ground, keeping your hips slightly lifted rather than pushed into an end position.
Hold briefly at the top and then slowly lower your hips back to the floor, avoiding excessive arching of your back.
Begin with around 8-12 repetitions and increase as the movement begins to feel more controlled.
How to Improve Your Back Flexibility Safely?
Flexibility may take time to improve, so don’t expect much difference after just a session or two of exercising. Usually, gentle, controlled stretching and movement are more beneficial than attempting a large range of motion.
You can incorporate lower back mobility exercises into a general movement program, especially when the hips and surrounding muscles are also feeling tight.
Begin with gentle movements and slowly progress the duration or repetitions as your body gets used to the exercise. Maintaining normal breathing can also help you stay relaxed.
Taking frequent breaks from sitting or lying can be effective too. Stand up, stretch, or walk around instead of staying seated for hours at a time.
What Should You Avoid When Doing Lower Back Exercises?
Avoid forcing the lower back into a painful or restricted position. Don’t bounce during the stretch or rapidly twist into a position.
If an exercise causes painful sensations, increased discomfort, or sciatic symptoms, stop doing it. This could be a case for consulting a health practitioner rather than continuing with an exercise program.
Avoid doing an exercise simply because it is effective for someone else. The appropriate movement program is likely to be different due to factors such as age, fitness, previous injury, or health conditions.
When Do You Need to See Your Doctor For Back Pain?
Sometimes, mild stiffness responds well to movement and an active lifestyle. But you should see a health professional if:
- You have ongoing or severe symptoms
- You notice recurring episodes
- Your back pain impacts your daily life
- You’ve sustained a fall, motor vehicle accident, or other injury
- You notice leg weakness, numbness, or bladder or bowel problems
- You experience fever or unwellness.
A GP or physiotherapist will be able to determine the cause and prescribe suitable exercises, instead of using a set routine of movements.
How Often Should I Perform Mobility Exercises?
Some general stiffness may be improved with a daily mobility program of simple exercises. Choose exercises that are tolerated without pain and increase the number of repetitions or sets as your body adapts.
As a guide, select an hour of the day when you feel able to complete these movements.
If you have a health condition or experience persistent symptoms, consult your GP or physiotherapist before starting an exercise program.
Conclusion
A flexible back should feel comfortable during a range of everyday movements. Regular gentle stretching and controlled movement, targeted strengthening, and some hip mobility exercises can assist with this.
The rule of thumb is to progress gradually with movement and avoid pushing the body into a painful position.
These exercises are not intended to replace medical treatment, and you should see a GP or other healthcare practitioner if you experience ongoing or severe back pain.
FAQs
Are movement exercises recommended for back stiffness?
Gentle, controlled movements may be beneficial for those with chronic back stiffness. Avoid causing pain and forcing the spine into a painful position.
Can I do these back movements every day?
Often these movements can be done daily, depending on your condition. Remember to avoid any pain as you perform these exercises.
How long does back flexibility take to improve?
Flexibility may gradually improve over several weeks with consistency, but the condition of the back may influence the extent of change.
Does walking help with back stiffness?
Mild back stiffness may often be improved by walking and remaining active.
Should I exercise with back pain?
If in doubt, consult your doctor or physiotherapist to determine whether or not movement is appropriate for your condition.
Can strengthening help with mobility?
Strengthening your core, back, and hips can assist your back during movement. Incorporate this with mobility exercises to help your back stay strong and mobile.
What’s the best back mobility exercise?
Everybody has different needs, but some options include:
- Cat-cow exercises or stretches
- Pelvic tilts or push-ups
- Knee-to-chest exercises
Struggling With Lower Back Problems?
If you are experiencing persistent lower back pain, stiffness, or difficulty with movement, don’t ignore the symptoms. Connect with Eva Hospital, where Dr. Tanveer Bhutani can assess your condition, guide you with an appropriate treatment approach, and help you work toward better mobility and long-term back health.
Book a consultation with Dr. Tanveer Bhutani at Eva Hospital today and take the first step toward a healthier, more comfortable back.
