These low back exercises can be completed one after the next in a ‘mobility routine’ or ‘low back flow’. They can help your range of motion and in some cases, relieve low back pain. You will not need to kneel for these so are accessible to those with knee pain.
Watch the video below to see how to properly perform lower back mobility exercises, which can be carried out whilst lying down, and follow along at home.
Instructions
Part 1 – Knees to Chest
- Lie on your back with the legs extended out and arms resting at your sides on a comfortable surface.
- Slowly bend up one of your knees towards your chest.
- Wrap your hands around the raised knee or hold around your thigh if that is more comfortable.
- Gently pull your knee closer to your chest without forcing the movement too much.
- Keep your lower back pressed into the floor and your breathing slow and steady.
- Slowly lower your leg back to the starting position.
- Repeat with the other leg. You can also repeat pulling both knees to the chest at the same time if that is comfortable.
- Your clinician will advise how long to hold each position for as well as how many sets and repetitions to do.
Part 2 – Knee Rocks
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- Lie on your back on a comfortable surface with your knees bent and your feet flat on the floor, hip-width apart. Keep your arms relaxed at your sides or outstretched to form a “T” shape for stability.
- Slowly drop your knees to one side in a controlled motion. Allow your hips to rotate naturally, but keep your shoulders flat on the floor.
- Briefly pause at the bottom of the movement. Your knees do not need to touch the floor, keep it within a comfortable range.
- Slowly return to the centre by bringing your knees back to the starting position.
- Repeat in the opposite direction, letting the knees drop to the other side.
- Your clinician will advise how long to hold each position for as well as how many sets and repetitions to do.
Common Mistakes and Top Tips
- Overpulling or pushing your knees too far can strain your lower back or hips. Only pull your knee until you feel a comfortable stretch.
- Try not to let your shoulders lift up off the floor, keep them relaxed and resting on the floor.
- Remember to continue to breathe steadily throughout.
- Take it slowly and try not to use momentum. Rocking too quickly can make the exercise less effective.
