Lower back pain is a common issue that affects people of all ages and lifestyles. One of the most effective ways to decrease lower back pain is through mobility exercises that help to increase range of motion and reduce stiffness in the lower back. Here are the top 3 mobility exercises we utilize at G.P.T that can help you to decrease your lower back pain.
- Cat-cow stretch
The cat-cow stretch is an excellent mobility exercise for the lower back that helps to improve spinal flexibility and reduce tension in the back muscles. To perform this exercise, start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, dropping your head and tailbone towards the ground. Repeat this movement for 10 to 15 repetitions, moving slowly and smoothly.
- Quadruped hip circles
Quadruped hip circles are another great mobility exercise for the lower back that also helps to increase hip mobility. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Keeping your back flat, circle your right leg out to the side, then back and up towards your chest, then out to the other side, and back down to the starting position. Repeat this movement for 10 to 15 repetitions, then switch to the other leg.
- Supine spinal twist
The supine spinal twist is a gentle mobility exercise for the lower back that can help to reduce tension and improve flexibility in the spine. Lie on your back with your arms out to the sides and your knees bent. Keeping your shoulders and hips on the ground, slowly lower your knees to the right side, twisting your spine. Hold for 5 to 10 seconds, then return to the starting position and repeat on the other side. Perform 5 to 10 repetitions on each side, moving slowly and smoothly.
In conclusion, these three mobility exercises are simple yet effective for decreasing lower back pain. They can be performed daily or as needed, depending on the severity of your pain. However, if you experience any pain or discomfort during these exercises, stop immediately and consult with a healthcare professional or a certified corrective exercise therapist. With regular practice, these mobility exercises can help you to move pain-free and improve your overall quality of life.
