• Shruti GOCHHWAL

9 Mobility Exercises For A Thrown Out Back

Throw out your back is an informal term used when there is back pain. It could happen due to sudden lifting of a heavy object or in correct posture. The most common cause of back pain is muscle spasms. An awkward movement of the back can lead to a severe muscle spasm. The muscle spasm causes the back to “cramp” and can cause severe pain.

Learn the mobility exercises to reduce your back pain.

1. Child’s Pose

back mobility exercise

a woman stretching, Credits: Foter


This traditional yoga pose works your gluteus maximus, hamstrings, and spinal extensors. It helps to relieve pain and tension all along your spine, neck, and shoulders.

Its relaxing effect on your body also helps to loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.

To do Child’s Pose, follow these steps:

  1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.

  2. Hinge at your hips as you fold forward, walking your hands out in front of you.

  3. Rest your belly on your thighs.

  4. Extend your arms in front of or alongside your body with your palms facing up.

  5. Focus on breathing deeply and relaxing any areas of tension or tightness.

  6. Hold this pose for up to 1 minute.

2. Knee-to-Chest Stretch

back mobility exercise

woman stretching, Credits: Foter


This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

To do a knee-to-chest stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.

  2. Keep your left knee bent or extend it straight out along the floor.

  3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.

  4. Lengthen your spine all the way down to your tailbone and avoid lifting your hips.

  5. Breathe deeply, releasing any tension.

  6. Hold this pose for 1 to 3 minutes.

  7. Repeat with the other leg.

3. Piriformis Stretch

back mobility exercise

women stretching, Credits: Foter


This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle relieves pain and tightness in your buttocks and lower back.

To do a piriformis stretch, follow these steps:

  1. Lie on your back with both knees bent and your feet flat on the floor.

  2. Place your right ankle at the base of your left thigh.

  3. Then, place your hands behind your left thigh and pull up towards your chest until you feel a stretch.

  4. Hold this position for 1 to 3 minutes.

  5. Then do the opposite side.

4. Seated Spinal Twist

Back mobility exercise

a woman stretching, Credits: Foter


This classic twist works your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

  1. Sit on the edge of a cushion with both legs extended out in front.

  2. Bend your right knee and place your foot to the outside of your left thigh.

  3. Bend your left leg, placing your foot near your right thigh.

  4. Lift your arms up with your palms facing each other.

  5. Starting at the base of your spine, twist to the right side.

  6. Place your right hand behind you for support.

  7. Place your left arm around your right leg as though you’re hugging it, or bring your upper arm to the outside of your thigh.

  8. Hold this pose for up to 1 minute.

Repeat on the other side.

5. Pelvic Tilt

The Pelvic Tilt stretches your abdominal and back muscles and increases the flexibility of your hips.

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.

To do a pevlic tilt, follow these steps:

  1. Lie on your back with both knees bent and feet flat on the floor.

  2. Engage your abdominal muscles as you flatten your back against the floor.

  3. Breathe normally, holding this position for up to 10 seconds.

  4. Release and take a few deep breaths to relax.

  5. Do 1 to 3 sets of 3 to 5 repetitions.

6. Cat-Cow Stretch

back mobility exercise

women in cat-cow stretch, Credits: Foter


It strengthens your back and abdominal muscles.

The cat-cow stretch is a great way to wake up your spine while also stretching your shoulders, neck, and chest.

To do the cat-cow stretch, follow these steps:

  1. Come onto all fours in a tabletop position (hands and knees on the ground).

  2. Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.

  3. Exhale, tucking your chin into your chest and arching your spine toward the ceiling.

  4. Continue this pattern of movement, moving with each breath.

  5. Do this for 1 to 2 minutes.

7. Sphinx Stretch or Cobra Pose

back mobility exercise

a woman in cobra pose, Credits: Foter


The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

  1. Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.

  2. Set your feet slightly apart. It’s okay for your big toes to touch.

  3. Gently engage your lower back, buttocks, and thighs as you lift your head and chest.

  4. Stay strong in your lower back and abdominals, breathing deeply.

  5. Press your pelvis into the floor.

  6. Gaze straight ahead or gently close your eyes.

  7. Hold this pose for 1 to 3 minutes.

8. Side Stretch

back mobility exercise

a woman side stretching, Credits: Foter


The Side Stretch stretches the muscles in your back and sides.

Stand up straight with your arms at your sides and your feet shoulder-width apart.

  1. Bend your trunk sideways to the left while sliding your left hand down your thigh and reaching your right arm over your head.

  2. Hold for a count of 10.

  3. Return to starting position.

  4. Now bend your trunk sideways to the right while sliding your right hand down your thigh and reaching your left arm over your head.

  5. Hold for a count of 10.

  6. Repeat 9 more times.

9. Foam Rolling

back mobility exercise

A man foam rolling, Credits: Foter


  1. Place the roller on the floor.

  2. Sit on the floor in front of the roller and lie back onto it, keeping feet flat on the floor.

  3. Gently roll forward and back, slowing down or stopping if you feel pain. (A little pressure in tender spots is OK.)

  4. If possible, sit just in front of the roller and arch your back over the roller as far as is comfortable. Hold for a few seconds.

Some of the Youtube links to follow the exercise better are:

https://www.youtube.com/watch?v=cWRZv4aAuwA

https://www.youtube.com/watch?v=lrGeTLW2Ml4

https://www.youtube.com/watch?v=sS2yFw7T2WY

0 views0 comments