All routines

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.

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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.