Low back mobility exercises are great in improving low back flexibility and therefore reducing stiffness of the spine. This can help to reduce low back pain. Always consult a therapist first, to determine if this low back exercise is good for you. If you don't have a therapist yet, please find one near you by using our therapist map. 

Special note: This common pelvic motion exercise is gentle and can be done as one of the first exercises like, for example warming up. This type of exercise is effective for low back pain and middle back pain. Over-stretching the back is a common mistake while practicing this exercise. Therefore focus on the smooth and slow movement of the back. If you experience lower back pain or middle back pain, always consult your therapist first for advice, so you know whether this back exercise is right for you. 

This mobility exercise is very similar like the Cat Camel exercise. This pelvic motion exercise is important in understanding the essentials of neutral posture. This exercise focuses on tilting your pelvis forward and backward. Try to target or think about your neutral position. You can do this by stopping precisely in the neutral spine position. The neutral pelvic position is between the extremes of pelvic movement. This will help you find your perfect posture.

List of conditions which may benefit from this exercise

A diagnosis or exercise prescription for the following conditions can only be done by a medical doctor or your therapist. This list has merely been given to discuss this with your therapist.

• Mechanical low back pain, middle back pain, upper back pain, neck pain, pelvic pain.
• Low back herniated disc, sciatica

General tips for low back exercises

1. Frequency: These strengthening exercises are effective for the muscles in and surrounding the lower back. The frequency depends on your goal. If your goal is to build endurance, rather than strength, than the frequency should be higher. Doing more exercises is not always necessary. Please discuss this with your therapist.
2. Combine: Do not only do one exercise per session, but combine them with similar exercises to have a more powerful effect. On average, a minimum of 3 strengthening exercises per session can be advised.
3. Warming up: These low back exercises should preferably not be done within the first 15 minutes of getting out of bed in the morning. Mobility exercises can be done as warming up to promote the blood flow, reduce the stiffness and free up the joints. MyExercise advises the Cat Camel exercise as a proper warm up.
4. Low back pain: Pain is a warning signal and therefore should never be ignored. Strengthening exercises should be done with care since this may worsen your complaint. Do not continue with this exercise if you experience low back pain, please ask your therapist for more information.
5. Speed: Do not rush. This exercise should be done slowly.
6. Stay alert: Concentrated on aspects like form, posture, speed rather than performing the exercise automatically.
7. Wear comfortable clothes: Optimal clothing allows for a full range of motion and is not too lose or tight
8. Move freely: Always exercise on a clean and flat surface with enough space to move freely.
9. Low back pain risk factors: Think about the risk factors; Change your life style to prevent or minimize low back complaints. A static posture can make you feel worse. Move a lot during the day, minimize the continuous load on the spine and try to stay active. Please click here to read more about postural advice on MyExercise.

Did you know?

About half of the working Americans have back pain symptoms each year.