Maximize Lower Back Comfort with These 3 Moves

Struggling with lower back pain? Though it has many causes, the mobility needs are often the same. (Assuing you ruled out structural stuff of course).

I’ll show you 3 moves that will get you moving and feeling better. Let’s dive in!

3 Movements You MUST Master

There are 3 keys you need to become a BOSS at if you want your back feeling better:

1. Better load distribution
2. Relative motion
3. Improve front-to-back space

Let’s dive into each:

1. Broaden load distribution

It’s common for spinal motion to occur A LOT in a couple areas and less in others. In these other areas, the segments move almost as one unit. This is problematic because load is more focalized. Do that long enough = ouch.

But this swiss ball rotation can help ALL spinal segments move better.

Here’s how to do it:

1. Lie on your side with a Swiss ball between your thighs, head resting on pillows.
2. Press your hands into the ball, engaging your abdominal muscles. Think 3-4/10 effort.
3. Quiet nasal inhale
4. Soft mouth exhale and roll onto your back. Start the movement by pushing with your bottom knee and foot.
5. Make it more difficult by rolling side to side.
6. Perform 2-3 sets of 6-10 rolls per side, twice daily for 2-4 weeks,

2. Relative Motion

Building on the last point, it’s not only the spinal segments that move as one piece. Sometimes the arms and legs can move together with the spine. If you ever see the low back arch during hip extension or raising the arms overhead, you’ve seen this happen.

The better one can differentiate the limbs form the torso, the more motion is available. More motion = better load distribution.

I like the swiss ball dead frog for this.

1. Lie on your back with legs bent, a Swiss ball resting on your shins and hands.
2. Ensure weight distribution through four points – both PSIS and between the shoulder blades.
3. 3-4/10 pressure into the ball
4. Silent nose inhale. Move the opposite arm and leg toward the ground
5. KEEP the contact points on the ground yo!
6. Exhale through the mouth. Arm and leg back to the start
7. Do 2-3 sets of 6-12 reps per side.
8. If it’s too difficult, do 1 arm or leg at a time.

3. Increase Front-to-Back Space

More muscle activity can reduce space to move the spine. Thing when your big muscle groups are tight as all hell.

The more space in the front and back of me, the less those muscles have to working. The more mobility I have.

Side planks are great at this. Here’s a modified version that I use a lot.

1. Begin with one knee bent on the ground
2. Weight bear through the lateral femoral condyle and pisiform. Rolling the top arm and leg forward can help with this. If you still can’t fill them, place wedges under your thigh and forearm.
3. Quiet nasal inhale
4. Soft mouth exhale. Elevate your body by evenly pressing up through the knee and pisiform.
5. Aim for five sets of five breaths, twice a day for 2-4 weeks. If too difficult, keep the hips on the ground.

Sum Up

By addressing these three common movement issues, you’re on your way to helping your back feel and move better.

If your lower back isn’t the only place that’s stiff, check out this post on improving upper back mobility.