10-Minute Mobility Routine For Lower Back Pain

This gentle follow-along mobility routine is designed to help improve hip, core, and lower back movement, areas that are often connected to persistent lower back pain. If you have been cleared by your healthcare professional to exercise, these movements may help reduce stiffness, improve mobility, and rebuild confidence in movement.

You'll need a chair, wall, bench, or any stable surface for support during the final exercise. If you haven't already, I recommend watching my "Understanding Back Pain & Rebuilding Confidence in Movement" video first, as it explains the approach behind this session.

Transcript

Hello everyone, My name is Pedro Ivola and in this video I wanna take you through a back pain mobility routine. If you are experiencing lower back pain, Try not to take any medicine. I want you to feel your limits. I want you to feel how far you can push before you feel pain. If you take anything, It becomes numb, And you can't understand your limits. Make sense? Okay, Now, If the pain is too sharp, You know that you went too far. If you don't know what I'm talking about here, Watch my video about back pain. There I'm explaining everything about it. Make sense? So take it easy, Go slow, Only you know what you feel and only you know your limits, Okay? So we're gonna start with something very simple. We're gonna start warming up your core. So this whole routine should take about. 10 minutes, Less than that, Okay? Five to 10 minutes, Let's get together, Let's do it. So we're gonna start with all fours. This one is cats and cows. I'm sure you know this spell. Knees on the hips, Hands on the shoulders. Push your way, Try to squeeze your glutes, Feel your pelvis tucking in, Okay? The goal is to add more movement through your lower back, Yeah? Inhale the top. Exhale, Round your back. And now we're gonna do the opposite with your pelvis. Push it back. Feel the tension right on your lower back. Inhale. All the way. Excel. And force it and push. Two more, Inhale. Excel. Nice and slow. One more time. Inhale. Excel Now get your back flat, We're gonna move on to bird dogs. Ready? We're gonna extend opposite limbs. Core tight, Try not to move your upper body at all. Extend opposite limbs, Pause, One, Two, Down. Don't touch the ground, Touch your knee and repeat. One, Two, Down. We'll go for five on the right and then five on the left. Two down that's three two to go One, Two, Three. Last one. One, Two. Good, Let's change sides. Keep your core tight. Ready? One, Two. One, Two. One two that's three two to go One, Two. Last one. 1 and 2. OK. So now that your core is warm, Okay, There's a lot of blood in the area, You might not feel as much pain because all the structure above and below your lower back are warm. Make sense? Now I'm gonna move on to the hips, Which happens to be the area where most people have imbalances. If you've got a hip imbalance, Whether you have a hypermobility issue or The opposite side of the spectrum, Your hips are tight, Your lower back will suffer. So now we're gonna address your hips. Sit it on the floor, Have your feet. Wider than shoulder width, Knees out. Hands right next to your hips. From here. Both knees down. Try to keep both hands on the ground. Drive your knee down so you can actually feel the stretch right on the hip. If you do this, You won't feel anything. I want you to keep your glute on the floor. Make sense? Keep your glutes on the floor, Feel the stretch and change sides. Keep your glute on the floor. Feel the stretch on the inside of your thigh. One, Change sides. Two. Three. Couple more. Four, Nice and slow. I want you to feel the stretch or something pulling on the inside of your thigh, Right on the groin, Every single rep. And last one. Very good. Very good. Okay. Often enough, We have your weak glutes. Because your glutes are weak, Your lower back can't do all the work, Okay? So we need to strengthen your glutes as well. Lying down on the floor. Two ways to do this. One. You can drive your hips up with both legs down okay maybe you can start with this let's get this together two we go for five reps And then we're going to move on to single leg glute bridges. But if you don't want to, It's fine. You can stick to two legs on the ground, But make sure you squeeze your glute at the top. Okay. Let's move on to single leg now. Five reps on each side, Hips up, Pause, Slow on the way down. One, Slow on the way down too. The more you control, The better. 3, Four. Last one. And five. Very good. Changing sides. Notice that I'm pausing for about a second and I'm squeezing my glutes on every single rep. Down too. Three. Four. And five. Very good. So this is you working on your glutes. Very good. Let's move on to your lower back specifically now. This one is called Superman. Two ways to do this, Yeah? The floor belly down okay you have your hands on the side now the goal here is to lift your legs and and your arms off the floor, Like this. So you're gonna put a lot of strain on your lower back. Some of you might not be able to do it, And that's fine. So what do you do instead? You can do this, Or you can just lift your legs, Or you can just lift your upper body. Okay? So peak your progression and let's get through it. We're gonna go for eight reps. Ready? And up, Pause, One, Two, Down, Very slow. Pause, One, Two, Down, Two. One, Two, Down, Three, Four. One, Two, Down, Four. One, Two, Down. Five. 1, 2, Down, 6, 7, 8. One, Two, Down, Seven, Last one. One, Two, Three. Down 8. All right guys. We've got one last exercise. This is for your hip, Okay? A lot of people don't have internal and external mobility at the hip. We're going to work on that now. I need you to grab a surface, Anything that you have your hands on. Okay. Could be the wall, Could be the sofa, Could be anything. I've got this here. This. So this one is called hip airplanes. Basically, Hands on it. You're gonna lower your head in between your shoulders, Okay? You're gonna lift your back leg. I wanna see a straight line from your fingertips all the way to your heels. Your foot is right underneath your hips, Okay? So you can hold on to the wall, To whatever you want. From here, Your belly button is pointing towards the ground. And now your button is pointing towards the wall. But notice what I'm moving. I'm moving my hip, Opening my hip and I'm closing my hip. Make sense? So we're going to do five reps on each side. If you want you can have your foot on something. This will help with your balance. Ready? Let's get through it. And open up. Pause, One, Close, All the way down as much as you can. Open up. Close. Open up. Close. Two to go. Open up. Close. Four, Last one, Open up. Close. Very good. Let's change sides. No fucking around, Let's go. Close. Open up. One. When you open up, I want you. . . I want you to feel the stretch in the inside of your thighs. Okay, Open up, Feel it. Close one. Open up. Open up. Open up. And open up. Five. And this is us. I hope you guys enjoyed this session. We did one set. You can do two. You can do three. You can do more reps. Yeah. Do what feels good to you. And only you can say that. Yeah. I hope you guys enjoyed. Let me know if you have any questions. And I'll see you later.