Short answer: Lumbar mobilisations are gentle, rhythmic movements that take your lower back through a comfortable range of motion. They're designed to keep the joints and muscles of your lower back moving, which many people find helps it feel less stiff. In the video, our chiropractor demonstrates the routine, done lying on your back.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do lumbar mobilisations
Follow along with the video. The written steps below cover the core movements.
- Lie on your back on a mat or firm bed with your knees bent and feet flat.
- Pelvic tilts. Gently flatten your lower back into the mat by tilting your pelvis, then let it ease back into a small arch. Rock slowly between the two.
- Knee rolls. Keep your knees together and your shoulders on the mat. Slowly let both knees roll a little way to one side, then back through the middle to the other side.
- Single knee to chest. Bring one knee gently towards your chest with your hands, hold briefly, then lower and swap.
- Keep every movement slow, smooth and within a comfortable range.
Sets, reps and holds
These movements don't have a strict time or repetition limit. A good starting point is 10 to 20 slow, easy repetitions of each, or a few minutes of gentle rocking, once or twice a day, or as your chiropractor directs. Many people use them first thing in the morning or after long sitting.
Getting it right
- Pushing into pain. Stay in a comfortable range. Let it grow on its own over time.
- Going fast. Slow and rhythmic is the whole point.
- Lifting your shoulders. On knee rolls, keep both shoulders resting on the mat.
- Holding your breath. Breathe slowly and let your back relax into each movement.
Why does movement matter for your back? Dr Ben explains in step 2 of our back pain video series.
When to stop
Stop if a movement causes sharp pain, or pins and needles in your legs or feet. Tell your chiropractor at your next visit, or call us on 03 9787 8518.