# Gentle Lower Back Mobility for Stiff Days

A low-intensity mobility flow for days when the lower back feels stiff. It should feel easy, not like a workout.

- URL: https://forma-web.online/routines/gentle-lower-back-mobility/
- Duration: About 6 min
- Admin slug: gentle-lower-back-mobility

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Pelvic Tilt

2 sets · 10 reps · 10s rest

Lie on your back with knees bent. Slowly flatten the lower back toward the floor, then release to neutral.

#### Steps
- Lie on your back with knees bent.
- Place feet flat on the floor.
- Gently flatten the lower back toward the floor.
- Release back to neutral.
- Repeat slowly.

#### Cues
- Small tilt.
- Move slowly.
- Breathe easy.

#### Common mistakes
- Pushing hard into the floor.
- Holding the breath.
- Using the legs instead of the pelvis.

### 2. Single Knee to Chest

1 set · 30s hold · 10s rest · both sides

Draw one knee toward the chest until the hip and lower back feel comfortable. Keep the other leg relaxed.

#### Steps
- Lie on your back.
- Bring one knee toward your chest.
- Hold behind the thigh or shin.
- Keep the other leg relaxed.
- Hold comfortably, then switch sides.

#### Cues
- Gentle pull.
- Other leg relaxed.
- Breathe into back.

#### Common mistakes
- Pulling into hip pinch.
- Lifting the head and neck.
- Forcing the knee too close.

### 3. Open Book Rotation

1 set · 8 reps · 10s rest · both sides

Lie on your side with knees bent and rotate the top arm open. Follow the hand with your eyes and breathe.

#### Steps
- Lie on your side with knees bent.
- Stack both hands in front of your chest.
- Open the top arm toward the floor behind you.
- Follow the hand with your eyes.
- Return slowly and switch sides.

#### Cues
- Knees stay stacked.
- Chest opens.
- Breathe through ribs.

#### Common mistakes
- Letting hips roll backward.
- Forcing the shoulder down.
- Holding the breath.

### 4. Low Lunge Rock

1 set · 8 reps · 15s rest · both sides

From a low lunge, gently rock forward and back. Keep the front foot grounded and the movement small.

#### Steps
- Start in a low lunge.
- Keep the front foot grounded.
- Rock forward a small amount.
- Rock back with control.
- Stay supported with hands if needed.

#### Cues
- Small rock.
- Front foot grounded.
- Hips easy.

#### Common mistakes
- Rocking too far forward.
- Letting the front knee collapse inward.
- Forcing hip range.

### 5. Supported Deep Squat Hold

2 sets · 25s hold · 20s rest

Hold a door frame or desk, sit into a comfortable squat, and breathe. Keep heels supported if needed.

#### Steps
- Hold a door frame, desk, or support.
- Set feet slightly wider than hips.
- Sit into a comfortable squat.
- Support heels if needed.
- Breathe and keep the body relaxed.

#### Cues
- Use support.
- Comfortable depth.
- Breathe into hips.

#### Common mistakes
- Dropping into pain.
- Forcing heels flat.
- Tensing the shoulders.