Back Pain Explained - Simple Exercises for Spinal Mobility

The following are a few simple exercises for mobility that can be done on a daily basis and should not take more than 10 minutes. If you do not exercise much, then these can be useful in maintaining mobility in your lower back.

They should not cause any pain whatsoever! If you cannot do any of these exercises without pain, then leave them out.

Though these are simple exercises, only perform these exercises at your own risk, take responsibility for your health and listen to your body.

Pelvic Tilts

Simply lay on your back with knees bent.

Gently flatten the small of your back into the floor by tilting your pelvis backwards. Then gently reverse the movement and arch the small of your back so you can slide a hand under your lower back.

Repeat this movement smoothly and continuously for 1-2 minutes.

Knee Rolling

Lay on your back with your knees bent up and feet together.

Gently roll your knees together to one side, then return to the centre and roll them to the other side. Only take your knees to the side as far as you feel comfortable.

Repeat for 1-2 minutes.

Knee Lifts

Lay on your back with knees bent up.

Lift one knee towards your chest and using your hands, pull your knee higher into your chest. Hold for a second or two then repeat with your other leg.

Repeat 5-10 times with each leg.

Cat Stretch

Start in a kneeling position on hands and knees. Ensure you place your hands slightly further forwards.

Keeping your hands still, gently sit your bottom back towards your heels so your arms are outstretched.

Hold the stretch for 10 seconds then return to the start position.

Repeat 5 times.

Knee Hugs

Lay on your back with knees bent up and feet together.

Bring both knees up together towards your chest and using your hands to gently pull your knees further into your chest.

Hold for 2-3 seconds then release. Repeat 5 times.

Side Stretch

In the standing position, have your feet shoulder widths apart. Place both hands on your waists.

Now, raise one arm over your head and lean to the opposite side and feel the stretch down the side of your trunk. Gently hold the stretch for 5-10 seconds.

Release, then repeat with the other side.
Repeat 5 times for each side.

Remember, the above should all be PAINFREE!

It is advisable to consult a health professional before starting any exercise program.