Back stiffness can be frustrating, limiting your movement, affecting your daily life, and even making simple tasks feel like a challenge. Whether it’s from long hours sitting at a desk, poor posture, or an old injury, stiffness in the lower back can gradually reduce your mobility and lead to further discomfort if left unaddressed.
The good news? You don’t need complicated exercises or expensive treatments to start feeling better. With just a few simple movements, you can relieve tension, improve mobility, and keep your back feeling strong and flexible.
Let’s dive into five highly effective movements that can help ease back stiffness and support long-term mobility.
1. Cat-Cow Stretch – Improve Spinal Mobility and Reduce Tension
The Cat-Cow stretch is a fantastic movement for the spine, improving flexibility and encouraging movement through the entire back. This stretch gently mobilises your vertebrae while also promoting better posture and spinal awareness.
How to do it:
- Start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
- Inhale as you drop your belly towards the floor, lifting your head and chest while arching your back (Cow Pose).
- Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).
- Move slowly between these two positions for 10-12 reps, ensuring each movement is fluid and controlled.
Why it works:
This movement promotes spinal mobility, improves circulation to the back muscles, and relieves built-up tension caused by prolonged sitting or standing.
2. Knee-to-Chest Stretch – Release Lower Back Tightness
A common cause of lower back stiffness is tightness in the hips and lower spine. The Knee-to-Chest stretch is an easy and effective way to relieve tension in these areas while also encouraging gentle movement through the lower back.
How to do it:
- Lie on your back with both legs extended.
- Bend one knee and gently pull it towards your chest, using both hands to hold it in place.
- Keep the other leg relaxed on the floor.
- Hold for 20-30 seconds, then switch legs.
- Repeat 2-3 times on each side.
Why it works:
This movement gently stretches the lower back, glutes, and hamstrings, helping to ease stiffness and improve flexibility in the lower body.
3. Pelvic Tilts – Strengthen Core Stability and Relieve Back Tension
Weak core muscles can contribute to lower back stiffness, as they fail to provide proper support for your spine. Pelvic tilts are a simple but effective way to activate the deep core muscles, strengthen your lower back, and encourage healthy spinal movement.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and gently tilt your pelvis backwards, pressing your lower back into the floor.
- Hold for 5 seconds, then release.
- Repeat 10-15 times, focusing on slow and controlled movements.
Why it works:
By activating the deep core muscles, pelvic tilts provide better support for the spine, reducing stiffness and helping to maintain proper posture.
4. Child’s Pose – Lengthen and Relax the Spine
One of the most relaxing and restorative movements, Child’s Pose is an excellent way to stretch the lower back, hips, and shoulders while promoting deep breathing and relaxation.
How to do it:
- Start in a kneeling position with your big toes touching and knees slightly apart.
- Sit your hips back towards your heels and extend your arms forward.
- Rest your forehead on the floor and take slow, deep breaths.
- Hold for 30-60 seconds, allowing your back to fully relax.
Why it works:
This pose provides a gentle stretch to the lower back and hips, helping to relieve tightness while also promoting relaxation and stress relief.
5. Seated Spinal Twist – Improve Spinal Rotation and Reduce Stiffness
A lack of rotation through the spine can contribute to stiffness and discomfort, particularly if you spend long hours sitting. The Seated Spinal Twist is an effective way to improve spinal mobility and release built-up tension in the back.
How to do it:
- Sit on the floor with your legs extended.
- Bend one knee and cross it over the opposite leg, placing your foot flat on the floor.
- Place your opposite elbow on the outside of your bent knee and gently twist towards that side.
- Hold for 20-30 seconds, then switch sides.
- Repeat 2-3 times on each side.
Why it works:
This movement encourages spinal rotation, which is essential for maintaining flexibility and preventing stiffness, especially if you spend a lot of time sitting.
Conclusion
Back stiffness doesn’t have to be a permanent part of your life. By incorporating these five simple movements into your daily routine, you can relieve tension, improve mobility, and keep your back feeling strong and flexible.
Remember – small, consistent actions lead to long-term results. Try these movements for just a few minutes each day, and you’ll soon start to notice a difference in how your back feels.
If stiffness persists or worsens, call 023 8104 0304 or click here to book a free discovery visit and take the first step towards a more comfortable and active life.
More Free Resources:
Why Do I Have Sciatica But No Back Pain? – Active Motion
Over Coming Lower Back Pain Over 40: Understanding and Managing the Struggle – Active Motion
Back Pain Treatment Eastleigh, Portsmouth – Active Motion Injury Clinic