Lower back feeling tight or achy? Sometimes the problem isn’t just your back.

Long hours sitting, tight hip flexors, limited mobility, and a lack of core strength can all affect how your lower back feels. And when something hurts, our first instinct is often to stop moving—which can sometimes leave us feeling even stiffer.

The goal isn’t to stop moving. It’s to find the right movement.

Here are two exercises I use to help improve mobility and take some of that tension out of the lower back.

1. Hanging Lower Back Stretch

Using the rings for support allows you to sit your hips back while keeping your arms overhead, creating a gentle lengthening sensation through the back and surrounding muscles. Be mindful of the shoulders, if this movement causes pain in the shoulder, stop.

Think about sitting back, breathing deeply, and allowing your body to relax into the stretch rather than forcing it.

🎥 Watch the Hanging lower back stretch

2. Hip Flexor Fall-Backs

Your hips and lower back work together more than you may realize. This controlled movement challenges the hip flexors and core while teaching you to maintain control through your trunk.

Move slowly, stay controlled, and work within a comfortable range.

🎥 Watch the Hip Flexor Fall Backs

Movement Is Medicine—When It’s the Right Movement

You don’t need a complicated workout to start feeling better. Sometimes a few minutes of intentional movement is exactly what your body needs.

If lower back discomfort has been keeping you from exercising, let us help you find a safe place to start.

Move better. Get stronger. Train for life.

These exercises aren’t appropriate for every cause of back pain. Stop if an exercise increases pain, numbness, or tingling, and seek medical care for severe or persistent symptoms, new weakness, bowel/bladder changes, fever, or pain following a significant injury.

About the Author

Ali

Ali True Smith is the founder of True Balance Studio

Ali is a personal trainer for those who are new to or returning to fitness and need effective, progressive workouts to strengthen and gain flexibility. She specializes in correcting muscle imbalances, using functional strength training and biomechanics to help people get back into shape, especially post injury. In addition, she helps athletes achieve a higher level of programming through neuromuscluar training and sports performance.

After working on the road for many years with the likes of Dolph Lundgren (Rocky IV) and Janice Dickinson (America’s Next Top Model), Ali returned home to Baltimore where she and her team of trainers service clients in a boutique, personalized studio gym environment.

She holds a Bachelor Degree in Kinesiology and a Masters in Holistic Nutrition, as well as numerous certifications in Personal Training, kickboxing, yoga, massage therapy, natural healing and the four levels of training from the prestigious Equinox Fitness Training Institute in California. Ali has maintained her personal training certifications through NASM (National Academy Sports Medicine), has recently completed NASM’s Behavior Change Specialist and received her Corrective Exercise Specialist Certification, and NASM’s Nutrition Coaching Certification. Continuing education is extremely important to her, to inspire others by applying current training research.

One of Ali’s many passions is leading holistic health adventures in beautiful destinations to bring her community together.