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Lack of exercise can cause or worsen lower back pain, due to increased stiffness and weakened muscles. Lower back mobility exercises are therefore important to improve the function of the lower back muscles and joints. 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 mobility exercise can reduce lower back stiffness. This exercise is effective in mobilizing the lumbar spine (the lowest part of the spine) and the pelvis. 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 with your therapist.

  • Mechanical lower back pain, middle back pain, upper back pain, neck pain, pelvic pain.
  • Lower back herniated disc, sciatica

General tips for lower 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, then the frequency should be higher. Doing more exercises is not always necessary. Please discuss this with your therapist.
  2. Combine: Don't do only one exercise per session, instead combine them with similar exercises to have a more powerful effect. On average, a minimum of 3 strengthening exercises per session can be advised to be done together.
  3. Warming up: These lower 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 blood flow, reduce stiffness and free up joints. MyExercise advises the Cat Camel exercise as a proper warm up.
  4. Lower back pain: Pain is a warning signal and therefore should never be ignored. Strengthening exercises should be done with care since they may worsen your complaint. Do not continue with this exercise if you experience lower back pain, please ask your therapist for more information.
  5. Speed: Do not rush. This exercise should be done slowly.
  6. Stay alert: Concentrate on aspects such as 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. Lower back pain risk factors: Think about the risk factors: Change your lifestyle to prevent or minimize lower 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. 

Did you know?

Over 80% of people will suffer from back pain once in their lifetime. Lower back pain is the most common spinal problem. The lowest five vertebrae carry all the weight of the above. Not surprisingly these vertebrae and associated muscles, discs, joints, ligaments and nerves can sometimes be overloaded.