Mobility Exercises

Lower Back Mobility Exercises which can be used after a muscle strain.


The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.

Lower back stretch

  • Lie on your back.
  • Pull knees up to chest as far as they will go.
  • Hold for 10+ seconds, repeat 5 times.
  • This exercise stretches the muscles around the lumbar vertebrae.

Side stretch

  • Standing upright, lift one arm above your head.
  • Lean over to one side as far as is comfortable.
  • Hold for 10-20 seconds.

Pulling knee up

  • Lie on your back with both legs out straight.
  • Raise one knee gently up to the chest and bring the head up to meet it.
  • Lower the knee back down and repeat with the other leg.
  • Repeat the exercise 10 times on each leg.

Cat stretch

  • Start on your hands and knees.
  • Arch your back upwards, like an angry cat, hold for a couple of seconds and then arch the back downwards, like a happy cat.
  • Repeat this exercise 10 to 20 times.

Knee rolling

  • Lie on your back as above with the knees bent.
  • Slowly lower both knees to the left whilst turning the head to the right.
  • Bring the knees up again and to the right whilst looking left.
  • Repeat this movement 10 times.

The above exercises can be performed as soon as pain will allow - usually 48 hours following injury. If any of the exercises hurt then do not continue and seek professional advice.

Exercises should be performed at least every day, two or even three times a day if possible, especially in the first two weeks of rehabilitation. These exercises should continue long after the injury has healed to prevent it reoccurring.