The lumbar spine is designed for stability with controlled mobility. Too stiff or too mobile both cause problems. These exercises maintain appropriate lumbar mobility while respecting its stability needs. Get personalized mobility routines: Start your 14-day free trial Why This Matters Your lumbar spine bears significant load while allowing essential movements. When hips and thoracic spine stiffen, the lumbar compensates by moving more, causing wear and pain. Appropriate lumbar mobility protects the spine. The Exercises Practice these exercises in order. 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 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. Exercise 3 JME 92 In your chair, bend your upper body forward and reach down toward the floor. Exercise 4 JME 94 Slowly bend forward and reach your hands toward the floor. 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 Lumbar mobility work should feel gentle Address hip and thoracic mobility as priority Avoid excessive flexion with disc issues Core strength supports lumbar health Movement variety prevents stiffness How Often to Practice Practice daily, especially after prolonged sitting. Brief sessions prevent stiffness accumulation. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial