How to Improve Your Mobility to Relieve Lower Back Pain

By Sherwin Nicholson | SN Health Resources | Updated August 29, 2018

stretching and mobility

Continued from, Stretching and Lower Back Pain.

You should be working on your ‘Limited Mobility’

One of the keys to relieving your pain is to correct any limited mobility you have developed over time.

Your lower back, hips and legs are very prone to becoming tighter, more resistant to stretch and weaker with time. A lot of this is because we spend too much time sitting.  When it hurts, it deters us further from moving properly and our ability to move is even more limited.

Because of this, a cycle of further weakening and increased pain happens.  The weakening leads to muscle tension and tightening which then reduces the mobility of the lumbar spine, hip joint and knee joint.

Slowly strengthen your weaknesses to keep your gains

Without adequate strengthening, a muscle does not have sufficient strength to overcome or balance out the increased tightness and shortening of the opposing, antagonistic muscles of the joint.

Although stretching is an essential component for improving the motion, it is by strengthening the antagonistic muscles that is vital for releasing this tension and bringing more balance to a severely imbalanced joint.  The lumbar vertebrae and hips are most prone to this type of imbalance and require specific strengthening and stretching exercises for long term stability.

Your abs are very bad at mobilizing the rest of the body

A typical example of this imbalance would be in the case where the abdominal muscles are too weak, and the lower back muscles are too tight.  This imbalance is common in people with weak abdominals and anterior pelvic tilt. Chronic tension in the back leads to a relaxing and lengthening of the abdominal muscles.

Without adequate abdominal exercises to combat this, the imbalance leads to lumbar disc wear and injury.  There is almost no movement of the pelvis for the lumbar spine.  These muscle groups are antagonistic to one another.

Follow this Exercise For Hip Mobility and Disc Balance

Click Image for full instructions

Standing Abdominal

To reverse this condition, the opposite must be applied so that the abdominal muscles must become proactively antagonistic to the lower back muscles.

By exercising and strengthening the abs, together with relaxing the accumulated tension, more balance can be achieved.  It restores pelvic range of motion and brings added or even distribution of pressure on the lumbar discs.  Less strain is also applied to the facet joints thereby reducing facet joint pain.

Merely stretching the lower back will not fully correct this problem as strengthening the abdominals are needed to play an antagonistic role to relaxing the muscles.

If you keep mobile you are ahead of the game, always!

Most issues of mechanical lumbar pain are related to lack of mobility.

Conditioning and strengthening weaker muscles are a necessity.  You can relieve tension from over tight and tense antagonistic muscles with some simple and very effective techniques .

Increased mobility is what actually reduces the chronic tension constantly wearing away on your lumbar discs and vertebrae.  When you keep mobile, you can easily reduce the risk of injury and discomfort dramatically.

Start with you hip mobility first and you will be much better off

Moving your hips with the above ‘weak abdominal’ exercise is an excellent start.  The next thing is to get your hips ‘shifting’.  Pretty much all of us have this problem and it is a big problem for back sufferers.

Hip Shifting is one of the easiest ways to combat morning back pain which gets worse when your hips are too tight to a stretch to relieve morning stiffnessshift.   A great exercise to do is the Standing Hip Shift exercise.

Do this move everyday and as often as possible

Your back needs it as a way to release tension that otherwise will not happen.  Remember, only your active and protective muscles can overcome the inactive ones.

There are many important exercises available that can be used to give you relief.  Don’t settle for quick fixes. I can help you with your goal to establish a long term relief plan that can be achieved through a thorough and proven exercise program.  It’s not easy but it is worth the commitment and time.  I always provide email support for everyone so you are never on your own.

“the ideas here apply to several forms of chronic soreness, in my case hip pain. Simple, easy to understand steps that have made a huge difference in pain management and improving quality of life – thank you”



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