Dealing with low back pain can be debilitating, but incorporating the right mobility exercises into your routine can make a significant difference. Here are five effective exercises to help alleviate low back pain and improve your overall mobility. Be sure to save this routine for later, and share it with a friend who may need it!
1. Bretzel
The Bretzel combines hip flexor mobility with gentle spinal rotation, providing a comprehensive stretch that targets multiple areas of the body.
How to Do It:
Lie on your side with your bottom leg extended bent behind your body, with your top hand holding that foot.
Bend your top leg at the knee, extending that thigh in front of your body. behind you.
Use your bottom hand to hold your top knee down towards the floor.
Gently twist your upper body to the side, feeling the stretch in your hip flexors and spine.
Hold for 30 seconds, then switch sides.
2. Scorpion
The Scorpion is an advanced movement that’s excellent for mobilizing the lumbar spine and activating the glutes.
How to Do It:
Lie face down with your arms extended out so you form a T-shape.
Lift one leg and twist it across your body, aiming to touch your foot to the opposite hand.
Keep your shoulders flat on the ground.
Return to the starting position and repeat on the other side.
Perform 10 repetitions on each side.
3. Cat Cow (Kneeling Pelvic Tilt)
This variation of the classic pelvic tilt exercise adds an extra challenge to your core and hip muscles, strengthening your core, improving your posture, and alleviating lower back pain.
How to Do It:
Begin in a kneeling position with both hands and knees on the floor.
Tilt your pelvis forward while arching your lower back like a scared cat, gently arching your spine up toward the ceiling.
Hold for a few seconds, then tilt your pelvis backward, gently sinking your lower back down toward the floor.
Repeat for 15 repetitions.
4. Cobra
The Cobra pose strengthens the back muscles and improves flexibility in the spine.
How to Do It:
Lie face down with your hands directly under your shoulders.
Press into your hands to lift your chest off the ground, keeping your hips and legs on the floor.
Hold the position for 15-30 seconds, then lower back down.
Repeat 5 times.
5. Double Knee to Chest (Knee Tucks)
This gentle stretch helps release tension in the lower back and hamstrings.
How to Do It:
Lie on your back with your knees bent.
Bring both knees to your chest, hugging them with your arms behind your thighs.
Pulse your arms for 20-30 seconds, then release.
Repeat 3 times.
Take Action for a Pain-Free Back
Incorporating these mobility exercises into your routine can significantly help reduce low back pain and improve your overall flexibility. If you’re experiencing persistent back pain and need personalized guidance, don't hesitate to reach out for professional help.
Contact Us for Expert Help
At Prevail Rehab & Performance, we specialize in personalized care tailored to your unique needs. Contact us today to learn how we can help you overcome low back pain and achieve your fitness goals. Let's work together to keep you moving and pain-free.
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