Lower back pain is often caused by stiffness in the hips and thoracic spine, forcing the lumbar spine to move more than it should. These exercises maintain appropriate lower back mobility while addressing common contributing factors. Get personalized mobility routines: Start your 14-day free trial Why This Matters The lumbar spine is designed for stability, not excessive mobility. When hips and upper back stiffen, the lower back compensates. Maintaining appropriate mobility throughout prevents the overwork that causes pain. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 90 In your chair, lift one leg up while keeping the other leg on the floor. Exercise 2 JME 92 In your chair, bend your upper body forward and reach down toward the floor. Exercise 3 JME 94 Slowly bend forward and reach your hands toward the floor. Exercise 4 JME 97 Standing, rotate your upper body over one leg. Exercise 5 JME 99 Hip circles. Basically move your hips in a circular motion like a hoola hoop. Circle does not have to be large - can be small and controlled. Tips for Success Lower back mobility work should feel gentle, not aggressive Address hip and thoracic mobility as well Avoid excessive flexion if you have disc issues Core strength and mobility work together Movement is medicine; stillness creates stiffness How Often to Practice Practice daily, especially after prolonged sitting. Brief, frequent movement prevents stiffness accumulation. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial