Dealing with lower back pain while exercising can be incredibly frustrating—one day you’re fine, and the next, you’re relying on painkillers and sidelined from the gym. Let’s keep it simple: here are the top three exercises to improve hip mobility, a key factor in managing lower back pain.
- Squat to stand- Place your feet shoulder-width apart, and drop into a squat while pushing your knees out with your elbows. Stand up and repeat for 10 reps.
- Kneeling Hip Flexor Stretch + Wall Scan- Kneel with your hips as close to the wall as possible with your inside knee forward. Squeeze the outside glute while scanning with inside hand across the wall. Perform 10 reps each side.
- Seated 90-90 Drill- Bend your front knee while bending back leg in a quad stretch position. Lean over the front leg and back leg every few seconds for 10 reps each.
- Upward/Downward Dog- Practice driving your hip up and back while keeping your heels down. Then, drop hips down while bringing chest up. Do 10 reps.
- Standing QL Stretch- Drop leg off a step into a lower back stretch (outer lower back) while reaching arm overhead and across the body. Do 10 reps each side.
Good luck on your exercise journey! If you have any questions on programming your exercise routine, email me at corey@digmanfitness.com