Back pain can be a pervasive and debilitating issue that affects millions of people worldwide. Whether you spend long hours at a desk, engage in physically demanding work, or simply want to improve your overall well-being, incorporating mobility exercises into your routine can be a game-changer. In this blog post, we’ll explore the top three mobility exercises specifically designed to alleviate back pain and enhance your flexibility.
Child’s pose
Child’s pose is a yoga-inspired exercise that provides a gentle stretch for the lower back. Begin on your hands and knees, then slowly lower your hips back towards your heels while reaching your arms forward on the floor. Rest your forehead on the ground and hold the position for 30 seconds to one minute, focusing on deep breathing. Child’s pose helps release tension in the back, hips, and shoulders, promoting relaxation and flexibility in the spine. It’s an excellent exercise for those with back pain, as it allows the muscles to elongate and release built-up tension. This exercise can be useful for relieving back pain that is extension- based i.e. Pain in your lower back brought on by bending backwards.
Thoracic Rotations
The thoracic spine, located in the upper and middle part of your back, often bears the brunt of poor posture and sedentary lifestyles. Thoracic rotations are an effective exercise to mobilise this area, relieving tension and improving overall spine mobility. Begin on your knees with one elbow touching your knee and your forearm flat on the ground. Place your other hand palm up on the small of your back and rotate the same shoulder up to the ceiling, rotating your torso to one side as far as comfortably possible, then return to the centre and repeat. Aim for 10-15 repetitions on each side, gradually increasing the range of motion. This exercise enhances flexibility in the upper back, reducing strain on the lower back and improving overall spinal health.
Lumbar Rotations
Lumbar rotations are great for targeting your lumbar spine, otherwise known as your lower back. They are helpful for relieving pain and restoring motion to the lower back and are a great way to reintroduce movement into an area of the body that can often be tricky to get going. This exercise can be useful for relieving pain in your lower back that is caused by both bending forwards and backwards. It’s also a great exercise for stretching out your glutes when they feel tense or tight and works by effectively “opening up” one side of your lower back and glute. Begin flat on your back, then bring one knee up and across your body. With the opposite hand, gently pull your knee towards the ground, breathing out as you do. You should fine you are able to pull yourself over a little more with each rep. Repeat six times on each side, alternating with every rep.
Incorporating these top three mobility exercises into your daily routine can be a proactive and holistic approach to alleviating back pain. Remember to listen to your body, start slowly, and gradually increase the intensity. Consistency is key, and over time, you may experience improved flexibility, reduced pain, and enhanced overall well-being. It’s a great idea to use these mobility exercises as a part of a warmup routine before completing other exercise types, such as strength training. Always consult with a healthcare professional such as a physiotherapist or exercise physiologist before starting any new exercise program, especially if you have existing health concerns or conditions.
