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This exercise if effective in mobilizing your lower back and pelvic area. Low back pain is often associated with increased low back stiffness and less movement of the spine. Mobility is the capacity to move a limb through its full range of motion with control. In a painful state this mobility is often reduced. Lower back mobility exercises are often given to improve low back pain and low back stiffness. However, always consult a healthcare practitioner first, to determine if this low back exercise is good for you. 

Special note: This mobility exercise can reduce low back stiffness. Gently mobilize and slowly mobilize with each leg. Breath normally throughout. The emphasis is on the motion rather than “pushing” at the end ranges. If you experience lower back pain or middle back pain, always consult your therapist first.

 

 

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: Mobility exercises are effective in reducing stiffness and improving mobility. The frequency depends on your goal. Doing more exercises than daily is not always necessary. Please discuss this with your healthcare practitioner.
  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: This low back exercise can used as a warming up or cooling down.
  4. Low back pain: Pain is a warning signal, therefore never ignore pain. Exercises should be done with care since exercises may worsen your complaint. Do not continue with this exercise if you experience back pain, please ask your healthcare practitioner for more information.
  5. Speed: Do not hurry. This exercise should be done slowly.
  6. Stay alert: Think about doing the exercise rather than performing the exercise automatically.
  7. Wear comfortable clothes while exercising.
  8. Move freely. Always exercise on a clean and flat surface with enough space to move freely.
  9. Low back pain risk factors. Change your life style to prevent or minimize low back complaints. Activities that involve bending or twisting may increase the risk of developing low back pain.

Did you know?

Back pain problems are a major problem for society. The second most common reason to visit a doctor is because of back pain. The back is a complicated structure of bones, joints, ligaments and muscles.