Lower Back Stretches to Make Your Spine More Mobile

Rotational stretches can help you reduce back tension and strengthen your core muscles. Start by lying on your back with your knees bent and feet flat on the floor. Roll your knees to one side, resting them on the floor for five to ten seconds. Repeat on the other side.

Exercises to increase mobility of the lumbar spine

The lumbar spine is the lower portion of the back and consists of the vertebrae and discs. It bears the majority of the body’s weight. The lumbar spine is also home to the sacroiliac joint (the joint between the sacrum and ilium, the bones of the pelvis). This joint allows the spine to rotate significantly. During daily activities, the lumbar spine supports the pelvis, which swings while walking and running.

Exercises to increase mobility of the lumbal spine include exercises that stretch and strengthen the back muscles. Some of these exercises involve lying on your back, tightening the abdominal muscles, lifting your hips and holding them in a straight position.


There are a variety of lower back stretches that will make your spine more mobile. Some of them are simple and free, while others require a small investment of time. The best back stretches are tailored to your current mobility level. These stretches will also increase your range of motion and improve your posture.

The CAT/COW mobility exercise is a favorite among back pain sufferers. It involves bending the knees, raising the chin, and extending the spine. It is important to maintain the correct alignment of the spine in this stretch. Afterwards, reverse the motion by looking upward. This way, the spine will work between two ranges, allowing for a more even range of motion.

Wall angels

The Piriformis stretch helps ease the pain associated with lower back problems such as sciatica, arthritis, or impingement syndrome. To perform this stretch, start by lying down on your back. Next, place your outside ankle on top of your left knee. Repeat 10 times.

This stretch helps improve rotation in the lower back. It works the obliques, shoulders, and neck. Begin by lying on your back with your knees bent and your feet flat on the floor. Slowly roll one leg toward the other while keeping your gaze on the floor. Repeat this stretch for 30-60 seconds.

Rotational stretches

Rotational stretches for the lower back are an excellent way to improve spinal mobility. These stretches engage core muscles while releasing back tension. Start by lying on your back with your knees bent and your feet flat on the floor. Rotate your lower body to face the opposite direction while simultaneously pressing down with your supporting elbow. Hold this position for about five to ten seconds before moving to the other side.

Rotational stretches for the lower back promote spinal mobility by opening the mid and upper back region, as well as the outer thigh region. A decent stretch will also relieve muscle tightness and soreness. These exercises are suitable for all fitness levels, including those who are not able to work out on a regular basis.

Sitting in a neutral position with your back in a neutral position

In many different situations, sitting in a neutral position will improve your mobility and help to keep your back healthy. This position restores the natural curves in your thoracic and cervical spines, and it makes your entire spine more mobile and adjustable to different planes of motion.

Sitting in a neutral position with your hips and knees at 90 degrees will help to keep your spine in a neutral position. It will also help reduce stress on your back, which is one of the most common causes of injuries.

Thoracic spine mobility

The thoracic spine is an important area of the body to maintain mobility. Regular stretching can help restore and increase thoracic spine mobility. One of the best stretches for this area is the cat-cow stretch. To perform this stretch, stand up straight with your feet hip-width apart. Next, stretch your chest, arch your back, and retract your shoulder blades.

Another stretch to increase mobility in the thoracic spine is the thoracic extension. The thoracic extension can be performed with a bar and roller. To perform this stretch, grasp the bar overhead. You can perform it using either a close or a wide-handed grip. In either position, take a few deep breaths to relax into the stretch.

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