5 Exercises That Will Trick Your Back Into Being More Mobile

These feel easy but will work wonders for overcoming flare-ups!

David Liira, Kin.


Image from Valeria Ushakova on Pexels

There are hundreds of reasons why your back may be feeling stiff and painful. You could’ve lifted too heavy, run too far, or simply overworked yourself in the office. There’s even a chance that there’s no connection to why your body is feeling grumpy. Whatever the case may be, there’s no denying that flare-ups in this region are oh-so-common and frustrating.

While you may feel discouraged and exhausted in these moments, the best thing to do is keep moving. Nine times out of ten, mobility exercise is the answer as it’s accessible, safe, and less scary than strength-based movements.

As a kinesiologist working heavily with back pain patients, I’ve seen the same story time and time again. An individual comes in feeling tight and nervous, scared to move an inch out of fear of pain. In just minutes that same person starts to calm down and gets a new, hopeful perspective thanks to the power of well-selected mobility exercises.

The best antidote to a flare-up is pain-free graded exercises that remind the body just how functional and strong it is.

The biggest battle I see in the early stages of back flare-ups is convincing your body that movement is a healing element and not a hazard. Your brain loves to protect you when you’re most vulnerable, but sometimes it’s too good at its job and you miss out on the function that you still have in your tight, painful state.

To help get you back on your feet, I want to introduce 5 simple exercises that can get you over your catastrophization or fear-avoidance behavior around movement. These do a fantastic job at tricking your back (and brain) into accessing deeper ranges of motion, even when you’re not feeling at 100%.

Do these 1–2 times per day and you’ll start feeling more like yourself in no time!

Your Roadmap to Overcoming Back Pain Setbacks

Before we get started with the exercises below, I want to provide an important disclaimer. Firstly, I’m by no means claiming that…



David Liira, Kin.

Kinesiologist. Writing on health and the human condition. Clap and I clap back. https://www.davidliirakin.com