Unlock Lower Back Mobility

In this video, we dive into the world of lower back mobility and the significance of spine flexion. Many individuals focus solely on bracing and maintaining a neutral spine, neglecting the natural movement capabilities of the spine. Join me as we debunk myths, explore key exercises, and unlock the secrets to improving spine flexion for enhanced lower back health.

Lower back strength is also so important for back health. For that, we recommend check out our Bulletproof Back Builder accessory workouts that have helped thousands build a stronger lower back!

Introduction to Spine Flexion and Lower Back Mobility

Today, I’ll be discussing my favorite exercises for improving lower back mobility. When it comes to low back health, the focus is often on maintaining a neutral spine position during movements like deadlifts and squats. However, it’s important to remember that the spine is designed to move and adapt, not remain rigid at all times.

One area that is commonly stiff in individuals is spinal flexion. Many people have been told repeatedly to avoid flexing their low back, but this isn’t necessarily true, especially when not lifting maximum weights. It’s essential to understand that a little bit of lumbar spine flexion, when lightly loaded, can be beneficial and should not be feared.

In my physical therapy practice, I often see individuals who appear to have good back positioning during movements like deadlifts. But when we examine their available motion, they are stiff into flexion. Because of this, they are lifting weights at their end range, even though it appears they are “neutral.” This often leads to lower back pain after lifting.

The Best Lower Back Mobility Exercises

In this video, I share four of my favorite lower back mobility exercises:

The Band Cat-Cow
- We discuss how to take this from a boring, low level exercise to an intense mobility opener!
The Jefferson Curl
- The ultimate exercise for posterior chain strength and submaximal loading of the spine out of neutral
- 3 Variations to help you target exactly what you need