The 5 Best Mobility Moves to Relieve Low Back Pain
“Why does my back always hurt?”
Let’s be real, you didn’t do anything “wrong,” but your body hurts anyway.
You wake up stiff. You try to sit comfortably, but your back is tense by mid-afternoon.
You want to be active, but you're afraid to make it worse.
And stretching? Feels good for a minute… but the pain always comes back.
If that sounds familiar, here’s the truth no one talks about:
Your back isn’t the problem. Your hips are.
And if you don't fix how your hips move, your back will keep taking the hit.
So the real question is, do you want to keep patching the pain, or fix the source?
“What’s really happening in my body?”
Your lower back is designed to stabilize. Your hips are built to move.
But when your hips get tight, usually from sitting, stress, soreness after a tough leg workout, or inactivity, your back steps in to compensate. And that’s when things go sideways.
Here’s what typically causes the problem:
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Tight hip flexors pull your pelvis forward, increasing pressure on your lumbar spine
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Weak glutes leave your back to absorb more force than it should
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Poor mobility means you lose range of motion… and confidence in your movement
That’s why it’s not just about pain, this impacts everything:
How you get out of bed. How you walk. How you live.
The good news? You don’t need hours of stretching or expensive treatments.
A few targeted, intentional movements can reduce your pain and restore freedom in your body.
“What can I do right now to feel better?”
Here are 5 proven mobility exercises to relieve low back pain and unlock tight hips:
1. 90/90 Hip Switches
Improves hip rotation and movement control.
Sit on the floor with both knees bent at 90 degrees. Rotate slowly side to side while keeping your spine tall.
2. Couch Stretch
Releases tight hip flexors (especially for sitters).
Place one foot behind you on a couch or wall, with the opposite leg in a lunge position. Keep your torso upright and hold.
3. Frog Stretch
Targets inner hips and groin.
On all fours, slide your knees wide with ankles in line. Gently rock your hips back for 30–60 seconds.
4. Deep Squat Hold
Builds ankle and hip mobility while decompressing the spine.
Lower into a deep squat, keeping your heels down and chest up. Hold and shift side to side for extra benefit.
5. Glute Bridge with Pause
Activates your glutes to support the spine.
Lie down, feet flat. Lift your hips, squeeze your glutes, and pause for 3–5 seconds. Repeat 10–12 times.
Do these 3–5 times per week for 10–15 minutes.
Within the first week, most people feel looser, stronger, and more in control of their body.
“What happens if I don’t fix this? And what else is possible?”
If you keep ignoring the root cause, your pain will keep adapting. And not in a good way.
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That occasional back tightness becomes chronic pain
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That stiffness starts limiting what you can do
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Your body starts moving around the issue, which often leads to knee pain, sciatica, or even injury
But what if you flipped the script?
What if, by the end of the summer, you felt stronger, looser, and more confident in your movement than you have in years?
That’s exactly what the 28-Day Mobility Challenge is for.
Join the 28-Day Mobility Challenge (Starts June 2nd!)
This is your guided blueprint to:
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Reduce stiffness and nagging low back pain
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Unlock tight hips and improve posture
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Restore mobility and body awareness
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Feel younger, stronger, and more resilient, without joint pain holding you back
No fluff. No fancy gear. Just results that stick.
All it takes: 10–15 minutes a day
Perfect for beginners, desk workers, and busy women
No guesswork, just follow the plan
No gym membership required!
Click here to reserve your spot now. (use code mobility20 at checkout and save $20, valid until May 19)
The best version of your body isn’t behind you. It’s just waiting to be unlocked.