What equipment do I need for Low Back Mobility Exercises for Pain Relief?

No equipment is needed for this workout. You can do it anywhere with just your bodyweight.

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Video Details

Name: Low Back Mobility Exercises for Pain Relief
Uploaded: 2026-08-24
Duration: 11 min
Description: 11-minute workout video. Stretching, Low Impact, Floor Exercise. targeting Back. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.

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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

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.

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.

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.

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.

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.

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