Mobility Exercises for Your Back

The issues one might experience in their lower back is an extremely common occurrence among young adults as well as people of age and can be caused by a large number of reasons.

Sometimes, lower back pain might be a symptom of any underlying conditions, such as pancreatitis or kidney stones, or it can be a side effect of a sedentary lifestyle or repetitive motions which are not good for your posture.

Sitting too much can also lead to you tightening your back, and it would certainly help if you moved around to avoid causing long-term problems. Stiffness and back pain isn’t necessarily a sign of bodily damage, it’s just a signal that something is going on in your body that the brain wants you to make a change.

Regardless of what is causing you pain in your lower back, there are mobility exercises for the back that will help you reduce the pain and strengthen your muscles.

Table of Contents

• Knee to Chest Stretch. 
• Child’s Pose. 
• Prone Extension. 
• Quadruped Side Bend.  
• Seated Spinal Twist. 

Knee To Chest Stretch

This exercise relaxes your thighs, hips, and glutes while promoting overall relaxation of the mind and body. Lie on your back with both knees bent and your feet must be flat on the floor. Keep your left knee bent along the floor. Draw your right knee towards your chest, clasping your hands behind your thigh. Breathe deeply, trying to release any tension. Keep holding this pose for 30 seconds to 1 minute and then repeat the routine with your opposite leg. 

Child’s Pose

This traditional yoga pose gently stretches your glutes, your thigh muscles, and your spinal extensors. The routine's relaxing effect on your body also helps to loosen up your tight lower back muscles, promoting flexibility and blood circulation along your spine. 

Lay your hands and knees on the ground, and sink back your hips to rest them on your heels. Pivot your hips as you fold forward, walking your hands out in front of you. Rest your belly on your thighs. Try extending your arms in front of or alongside your body and your palms should be facing up. Breath deeply and relax any areas of tension or tightness in your body. Try holding this pose for up to 1 minute at least.

You can do this pose several times during your pre-workout routine. Feel free to do it between each of the other stretches you perform. If it is more comfortable, you can widen your knees and rest your forehead on a cushion.

Prone Extension

From a prone position, prop yourself up on your forearms, and place your hands at a comfortable distance. Scoop your chest up towards the ceiling while squeezing your shoulder blades together.

The motion while performing the routine should be happening primarily in your upper-back and mid-back. If you can do this stretch without any major difficulty, you can work on straightening your elbows to extend the back further to make it more challenging for you. 

Quadruped Side Bend

This is another great stretch for side-bending. It targets your latissimus dorsi (a large, flat muscle covering the width of the middle and lower back), quadratus lumborum (the deepest abdominal muscle), and the spinal erectors. This is a simple stretch but is highly effective. Begin by kneeling, with your hands stretched in front of you. If you have tight quads that prevent you from getting into the deep kneeling position, just go as far as your body allows you to go comfortably.

Move your hands to one side so they are at a right angle to your body. You should feel a good stretch while holding this position. Move-in and out of the stretch 10 times, and hold for 60 seconds. Repeat this motion thrice and then move to the other side.

Seated Spinal Twist

This classic twist stretches your glutes as well as your back. It increases mobility in your spine and stretches your shoulders, abdominals, and neck. The pressure of this stretch also vivifies your internal organs.

Sit on the floor with both of your legs extended out in front of you. Try bending your left knee and place your foot to the outer part of your right thigh. Place your right arm on the outer part of your left thigh. Position your left hand behind you for support. Starting from the base of your spine, twist to the left side. Hold this pose for a minute. Repeat on the other side.

Conclusion

You use your lower back for many things, from running to walking, and even simply getting out of bed in the morning. These exercises for the lower back will help relieve tension and build up strength in your body.