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Mobility is the capacity to move easily and freely. Low back pain may be associated with an increased tightness of some low back muscles. Lower back stretching exercises can be important to help achieve a better flexibility and improve low back pain and low back stiffness. Always consult a healthcare practitioner first, to determine if this low back exercise is good for you.

Special note: Make sure you feel for a stretch in your back. Stretching should not be too powerful or painful as this can have harmful effects. In other words, stretch till you feel that the muscle stretches; stop before you feel a pain signal. If you experience lower back pain or middle back pain, always consult your healthcare practitioner first before continuing with this exercise.

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 lower back exercises

  1. Frequency: Stretching exercises are effective in reducing stiffness and improving mobility. The frequency depends on your goal. Doing more than 2-3 stretching exercises daily is not always necessary.
  2. Combine: Do not only do one exercise a time, but combine them with similar exercises to have a more powerful effect. As an average a total of 3-4 mobility exercises can be advised.
  3. Warming up: These low back exercises should preferably not be done within the first 5-10 minutes of getting out of bed in the morning. For example walking around or taking a shower is enough to promote blood flow and start up mobility. Hereafter gently starting with mobility exercises is possible.
  4. Low back pain: Pain is a warning signal, therefore never ignore pain. Stretching 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 healthcare professional for more information.
  5. Speed: Do not rush. This exercise should be done slowly.
  6. Stay alert: think about doing the exercise rather than performing the exercise automatically.
  7. Perform smooth and gentle: Slowly move into the stretch, avoid bouncing.
  8. Wear comfortable clothes while exercising.
  9. Move freely: Always exercise on a clean and flat surface with enough space to move freely.
  10. Low back pain risk factors: Change your life style to prevent or minimize low back complaints. Doing activities that involves bending or twisting may increase the risk of developing low back pain.

Did you know?

Low back pain is the single leading cause of disability worldwide (Global Burden of Disease 2010).