Top 5 Ways to Improve Back Mobility

Having good back mobility is essential for living a healthy and content life. Living with chronic back pain is incredibly debilitating, restricting, and becomes a major part of your life. If you are suffering with back pain and stiffness, while keeping your back and core as strong as possible. It also helps to improve posture and range of motion in the spine, allowing you to move and twist more easily. Having good back mobility helps you put your socks and shoes on, helps you with childcare, and helps you walk.

Good back mobility is also important for athletes and anyone who needs to stay active. Having a strong and flexible spine helps to improve performance and reduce the risk of injury. It can also help to reduce fatigue and soreness after a workout or a sports match.

Good back mobility is also important for people who have jobs that require them to be in one position for long periods of time. Sitting for extended periods of time can cause the muscles of the back to become stiff and tight, leading to poor posture and pain in the spine. Having good back mobility can help to reduce these problems.

Stretching and exercises that focus on increasing back mobility are important for everyone. This can include basic stretching and yoga moves, as well as more complex routines. It is important to listen to your body and stop if you feel any pain. Back pain is the most common cause of seeing one of our team at Surrey Physio. We see it ALL the time. Please just seek advice from our osteopathy and physiotherapy team if you need to.

Let's look at some back mobility exercises (we'll cover strengthening exercises for the core and back in the next article which you can find here:

Back Rotations: The Classic! Bend your knees, and keeping your feet flat on the floor, rotate your hips to one side creating a rotation through your lower back. Only go as far as feels comfortable, you do not need to get your knees to the floor. Return to the opposite side. This is an excellent lower back mobility exercise, especially if you have acute lower back pain or disc problems. Repeat ten times each side, and repeat three times per day.

Chair Rotations: Sitting down in an upright position, rotate your upper body by moving your hand towards the opposite side of the chair back-rest. You can let the head follow, but progress by keeping the head straight forwards, thus making the rotation stronger. This is a great exercise to do while sitting for long periods of time if you feel your back is getting stiff. Repeat ten times each side, and repeat three times per day.

Back Side-Bends: Stand up straight, and bend to the side by running your hand down the outside of your leg. Keep the movement slow and fluid. Repeat to the opposite site. This is a good mobility exercise for the lower and upper back. Repeat ten times each side, and repeat three times per day.

Knee Hugs: Lie flat on your back, and bend your knees towards your chest. Hold this position and feel a gentle stretch in your back. If you get any groin pain while doing this exercise, stop and inform your therapist. Relax, and repeat as necessary. Repeat ten times, holding for 10-15 seconds each.

McKenzie Back Extensions: Lie on your front, and rest on your forearms. Your back will be gently arched. Hold this position. Start gently with this exercise as it can cause some stiffness when you first begin. Repeat ten times, or hold this position for no longer than one minute.

Overall, having good back mobility is essential for a healthy lifestyle. It can help to prevent back pain and improve performance for athletes, as well as reduce the risk of musculoskeletal problems for those who sit for long periods of time. Regular stretching and exercises can help to keep your spine strong and flexible.

(Physios and Therapists: these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises Patients: if you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).