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Low Back Mobility Exercises for Pain Relief
AMR Physiotherapy•Processed: Mar 03, 2026
11-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Back. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:This workout consists of a series of mobility exercises aimed at relieving lower back pain, focusing on gentle movements that enhance flexibility and support rehabilitation.
🏃 Guide
This video is designed for individuals experiencing acute lower back pain, providing targeted exercises to enhance mobility and alleviate discomfort.
Benefits
Improved flexibility and range of motion in the lower back
Pain relief and rehabilitation support
Step-by-Step Guide
1
Knee to Chest Stretch
Lie on your back, pull one knee towards your chest while keeping the other leg extended. You should feel a gentle stretch in your lower back. Ensure your lower back remains flat on the floor.
2
Cat-Cow Stretch
Start on all fours, alternate between arching your back towards the ceiling and dipping it towards the floor. Feel the mobility in your spine. Keep movements slow and controlled.
3
Pelvic Tilts
Lie on your back with knees bent, gently tilt your pelvis upward and flatten your lower back against the floor. You should feel a slight engagement in your core. Avoid overextending your back.
4
Seated Forward Bend
Sit with legs extended, reach towards your toes while keeping your back straight. You should feel a stretch in your hamstrings and lower back. Avoid rounding your back excessively.
5
Child's Pose
Kneel and sit back on your heels, stretch your arms forward on the ground. You should feel a gentle stretch in your lower back. Ensure your shoulders are relaxed.
Safety Notes
Avoid if experiencing sciatica or severe pain radiating into the legs. Consult a healthcare provider if unsure about exercise suitability.
Duration: 11m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefRehabilitation / Treatment Support
🚫 Contraindications
Avoid this workout if you have: Sciatica
Equipment Needed
🏋️ None
Primary Focus
💪 Back
Category
StretchingLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#11 min#medium length#Stretching#Low Impact#Floor Exercise#beginner#None#Back#low