Lower back tension is incredibly common, often caused by long hours of sitting, reduced movement, emotional stress, or tight hips. Mobility exercises — gentle movements that take joints through their natural range — can help ease stiffness and restore comfort.
1. Pelvic tilts
Pelvic tilts are small but powerful movements that mobilise the lumbar spine and activate deep core muscles.
How to do them: Lie on your back with knees bent and feet flat. Gently rock your pelvis forward, creating a small arch, then rock it back, flattening your lower back into the floor. Repeat slowly for 10–15 repetitions.
This exercise reduces stiffness caused by sitting and helps improve awareness of the lower back.
2. Cat–cow stretch
This classic movement gently mobilises the full spine.
How to do it: On hands and knees, alternate between rounding your back (cat) and lifting the chest and tailbone (cow). Move slowly and match the movement with your breath.
Cat–cow helps restore fluidity in the spine and can reduce everyday tightness.
3. Knees-to-chest hold
This position lengthens the lower back and releases tension around the sacrum.
How to do it: Lie on your back and bring one or both knees toward your chest. Hold for 20–30 seconds while breathing slowly.
This stretch is excellent for easing tightness after a long day of sitting or standing.
Movement breaks matter
Mobility isn’t about long sessions; it’s about frequency. Short movement breaks throughout the day — even two minutes at a time — help prevent tension building up in the first place.
With consistent practice, mobility exercises make everyday movement easier, improve posture, and help reduce lower back discomfort.