Your lower back (lumbar spine) is the foundation of nearly every movement you make from getting out of bed in the morning to picking up groceries, lifting your kids, or sitting at your desk all day.
When it’s healthy, you probably don’t think about it. But when it’s weak, unstable, or stiff, it can affect everything:
Simple tasks like bending to tie your shoes become uncomfortable.
Sitting for long periods leads to nagging aches.
Everyday movements like lifting, twisting, or carrying things feel risky.
Lower back problems are one of the most common reasons for missed work and doctor visits worldwide. They can lead to reduced activity, lost strength, and even long-term disability if ignored.
The good news? A combination of stability and mobility exercises can protect your spine, improve movement quality, and reduce pain risk. By taking care of your lower back now, you’re investing in years of pain-free movement, better posture, and greater confidence in your daily life.
Frequency: Perform this routine 3–4 times per week for best results.
Order matters: Follow the exercises in the order listed — each move builds on the one before it.
Control over speed: Move slowly and with intention. Rushing reduces the benefits and increases injury risk.
Listen to your body: Mild stretching or muscle effort is fine, but stop if you feel sharp pain.
Track progress: Use the self-assessment chart before starting and again after 4–6 weeks to measure improvement.
Tip: Even if you’re pain-free now, building lumbar strength and mobility is like putting money in the bank for your future movement health.
Use this chart below to track your lumbar spine’s range of motion before and after completing the exercises program. Measuring your flexibility and mobility helps you see your progress over time and identify areas that need extra attention. Record your initial values, then reassess after 4–6 weeks of consistent practice.