Do you suffering from back stiffness? Try these 5 Exercises to Improve Spinal Mobility

Have you ever felt stuck in your spine when moving, as if certain motions are just out of reach? This sensation can be frustrating and may indicate a lack of spinal mobility!

What is Spinal Mobility?

Spinal mobility refers to the ability of the spine to move freely and effectively through its natural range of motion. This encompasses several types of movements, including

Flexion (bending forward)
Extension (bending backward)
Lateral flexion (bending to the sides)
Rotation (twisting movements)

Good spinal mobility is essential for maintaining overall physical health, as it allows for efficient movement during daily activities, sports, and exercise.

Effects of Reduced Spinal Mobility

Reduced spinal mobility can have several negative effects on overall health and well-being.

One of the most common issues is pain and discomfort
Limited mobility can lead to stiffness and chronic pain in the back, neck, and associated areas.
Additionally, reduced mobility often contributes to poor posture, which can result in further musculoskeletal problems and discomfort.

Therefore, spinal mobility is essential for maintaining a healthy, active lifestyle. A flexible spine can enhance your overall movement quality, reduce the risk of injury, and alleviate discomfort. Whether you’re an athlete or someone who spends long hours sitting at a desk, incorporating spinal mobility exercises into your routine can help alleviate tension and improve flexibility.

Here are 5 effective exercises to help improve your spinal mobility:

Cat and Camel

1. Start on all fours with your wrists aligned under your shoulders and knees under your hips.
2. Exhale as you round your back (Cat), tucking your chin to your chest and pulling your belly button toward your spine.
3. Inhale as you arch your back (Camel), allowing your belly to drop and your head to lift.
4. Repeat this flow for 10 cycles, focusing on your breath and the movement of your spine.

Pelvic Tilt Exercise

1. 1. Sit on a Swiss ball with your feet flat on the floor, hip-width apart and knees are at a 90-degree angle. Make sure your back is straight, shoulders relaxed, and your core engaged.
  2. As you exhale, gently tuck your pelvis under by contracting your abdominal muscles. Imagine trying to bring your belly button toward your spine.
  3. Inhale as you slowly return to a neutral spine position, allowing your lower back to arch slightly away from the ball.
  4. Perform 10-15 repetitions, maintaining control throughout the movement. Focus on smooth transitions between the tilted and neutral positions.

Knee Roll Exercise

1. Lie on your back with your knees bent and feet flat on the floor, arms extended out to the sides.
2. Inhale, then as you exhale, gently lower your knees to one side, keeping your shoulders on the ground.
3. Hold for a moment, feeling the stretch in your lower back, then inhale as you return to the center.
4. Exhale and lower your knees to the other side. Repeat for 10 rolls on each side.

Telescope Arm Exercise

1. Lie on your side on a comfortable mat or surface. Keep your legs straight and stacked on top of each other. You can rest your head on a small pillow for support.
2. Rest your arms out in front one on top of the other.
3. Lift your upper arm and draw an arc with it so your upper body rotates towards the ceiling.
4. Repeat this movement for 10-15 cycles.

Thread the Needle Exercise

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Inhale and lift your right arm toward the ceiling, opening up your chest.
3. Exhale and thread your right arm underneath your left arm, resting your shoulder and temple on the ground.
4. Breathing deeply, then return to the starting position and repeat on the other side.

While exercise can help alleviate back stiffness, there are cases where it may not be enough to improve mobility further. In such instances, it’s important to seek proper medical advice and get a thorough check-up for your lower back stiffness. Don’t hesitate to reach out to us, we’re here to help enhance your quality of life, and your well-being is our priority!

References

Gowtham, C. R., Kumaresan, A., Prathap, S., Vignesh, S., Surya, V., Priyadharshini, K., & Jagatheesan, A. (2024). Awareness Through Movement and Swiss Ball Exercise on Muscle Weakness among Subjects with Postural Syndrome. Indian Journal of Physiotherapy and Occupational Therapy – an International Journal, 18, 523–527. Retrieved from: https://doi.org/10.37506/2zzr5544 Sivakumar, V. & Hossain, M. A. (2024). Effectiveness of thoracic mobility exercise versus manual release technique in minimizing mechanical upper back pain among undergraduates in Sri Lanka. IJNRD – International Journal Of Novel Research And Development, ISSN:2456-4184, 9(6), b685-b690. Retrieved from: https://doi.org/10.1729/Journal.40015

Prepared by

Pong Jia Shan

Your Physio Alam Damai