6 of the Best Lower Back Exercises: Your New Back Mobility Routine

Got low back tightness? You’re not alone! Grab a yoga matt and get on the floor as you follow along with this 5 minute routine that we promise you will make your back feel like a million bucks after!

The goal of this mobility routine is to introduce gentle motions into your low back to get you prepared to tackle the day. There may be some points during the exercise that you feel your back stiffness - that is normal! The goal is to work through that stiffness in a nice and controlled fashion, introducing our back to those motions. That way, when we stand up and do the same motions later, our back is warmed up and it's not so alarming!

Some keys to managing low back tightness include: hip mobility, segmental mobility, moving in all three planes of motion, understanding that stiffness does not necessarily equal damage, cracking/popping/noises is okay, morning stiffness is normal!

Do each exercises for 10 reps per side
- Single knee to chest
- Segmental rolling bridge
- Lower trunk rotations
- Cat Cow
- Adductor Rock Backs
- Segmental flexion

Don't want to miss a beat with improving that low back stiffness? See what mobility workouts we have on our app!

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[alantng]

Thank you for these! I am a 34-year old male who woke up with back pain right now and immediately jumped to Google and typed in "Lower back mobility exercises"--Your video was the first to pop up and I'm glad it did. I hate feeling sore and stiff every morning and now know some exercises thanks to you guys.

[niktsenkov]

"The more mobile are your hips the less you have to use your lower back" bull's eye 👏🏻. I can add only great glute strength 💪🏻.
Cheers!

[hannainman]

This walk through was great thank you, Michael you great at explaining!💪

[Jenniferriazreads]

Another fantastic video that I’ll be saving 😊

[BmwF-qu]

this channel is a gold mine, THANK YOU!!!

[clairewyness]

You are awesome! Exactly what I needed. Thankyou !

[felipecarreira]

This is the video I've been needing for so long.
Thanks.
Keep up the awesome work. Your tips are really helpful.

[SlavikMilerFitness]

Thank you man. Awesome and simple definitely gonna implement this in my weekly routine

[hrtyboyz]

For me it started in my lower back, than realized I had tight hips which was caused my my lack of ankle mobility!! Thanks Dr.!!

[MichaelMerlock]

1:38 I’m a 64 year old surfer/snowboarder/skater who got soft driving Lyft 16hrs a day before the pandemic. After three years working outside, switched back to the corporate world sitting again. I’ve found that we all need to keep active, so we don’t lose our strength or flexibility. Eating right, regular exercise and getting enough sleep all add it as you age. It’s an awesome thing that our Creator gave us muscle memory, so our bodies can get back on point again when we use them. Hip flexors, filial tibial band and glutes are all impacted by constant sitting. Take regular breaks away from the desk to activate these muscle groups. I’m in the same boat as most of us here needing to regain our health, so we can live full, healthy and happy lives. Don’t give up on yourself! You got this! Peace, Coach Splash

[deanallen]

Hey Mike, I was having a lot of tightness and discomfort for months because I started to do a lot more sitting due to job change. I did this routine 2 and it made a night and day difference. Thank you.

[jonathanpage]

Wow this is just my second day doing this and I was able to get through everything without any back spasms.

[bradbroskie]

AMAZING routine! Considering I was so sore and stiff on Wednesday morning I managed to get through 18 holes of golf the next day. Tender this morning after the golf but I'm feeling great now after completing this routine once again! Thanks for the super

[lukabakhtadze]

this video was great it didn't relive my pain in one day but eventually after doing it for 1 week a started to see good results. thank you for this video

[jamesthompson]

Great video guys! Very simple yet effective exercises to get started. I've been bothered by lower back pain for longer than I care to admit so I'm going to try and fit this into my day at some point for a period of weeks and hopefully reap the benefits.

[christiebilbrey]

This was amazing! I'm going to see if you have any for neck, feet/ankles, and jaws (TMJ).

[mirnamartinez]

thank you for this. i had back surgery microdiscectomy L4-5
2 years ago. i want to start lifting weights. im worried about injuries post surgery. if you have any videos about how to approach starting a weight lifting routine that would be great!

[sljbfpm]

Love this video, really helpful with my lower back mobility. Do you guys have any exercises/mobility for recovering from an abdominal hernia, I'm scheduled for surgery soon and would like a routine I can do for recovery.

[CarlMitroff-cvjt]

Nice routine to start the day! Thank you. Have you demonstrated a pre-golf mobility routine to loosen hips and lower back in a previous video? Thanks for the advice.

[LoveyCoD]

@0:34 hip stretch
@1:40 articulating bridge
@3:00 back rotation
@4:20 cat camel
@5:30 adductor stretch