Why this routine matters
Use for ordinary stiffness, particularly after sitting. New, severe, radiating, unexplained or worsening pain requires appropriate medical assessment rather than self-treatment.
Body-area guide
Lower Back Mobility
Use gentle spinal movement, hip mobility, breathing and trunk control to reduce everyday stiffness and build confidence.
Watch the demonstration
Lower Back Mobility video guide
Lower Back Pain Rehab
An evidence-informed E3 Rehab overview of lower-back exercise, movement confidence and practical progression.
Video source: E3 Rehab · Curated by FitOver40Why you are doing it
Benefits and purpose
Key benefits
- Encourages comfortable spinal movement.
- Builds trunk and hip control.
- Reduces fear around gentle bending and rotation.
- Supports walking and daily movement.
Follow the sequence
Your starter routine
Relaxed breathing
Use a comfortable position and allow the ribs and abdomen to expand with each breath.
Pelvic tilts
Gently alternate between flattening and releasing the lower back without pushing into pain.
Cat-cow movement
Move the spine through a comfortable rounded and extended position.
Knee rolls
Lie on your back with knees bent and rotate them a small distance from side to side.
Bird-dog preparation
From hands and knees, extend one limb at a time while keeping the trunk steady.
Adjust the challenge
Regressions and progressions
Easier option
Use smaller ranges and supported positions.
Progression
Add slow control and light endurance holds where comfortable.
Keep moving
Related mobility guides
Comfort comes first.
These routines are general educational guidance. Stop if a movement causes sharp, worsening, radiating or unexplained pain, and seek appropriate professional advice when needed.
A stronger next chapter
Start where you are. Build from there.
FitOver40 is about practical progress that fits your life.