Alleviate Lower Back Pain: Effective Mobility Exercises

Alleviate Lower Back Pain: Effective Mobility Exercises

Note: This Rodo Exercise post is meant to be short and to the point. You are encouraged to screenshot these exercises for easy access. To dive into concepts deeper, check out some of our deeper blog posts. 

Do you spend long hours at your desk and experience lower back pain? It's a common concern among office workers. In this post, we're going to explore some mobility exercises specifically designed to target this issue, and all you need is your Rodo Mobility Tool!

Lacrosse Ball Exercises

  1. Glute Release: A well-targeted glute release can help relieve lower back tension. Use the lacrosse ball to apply pressure and roll over the meaty part of your buttocks to release tight glutes.

  2. Hip Flexor Release: To combat sitting-induced stiffness, work the lacrosse ball into the crease of your hip, rolling gently to encourage muscle relaxation.

  3. Lower Back Release: Place the ball on either side of your lower spine, not directly on it, and let your back's weight gently press onto the ball to alleviate pressure in the lower back.

  4. Quadriceps Release: Lay face down and place the lacrosse ball under one of your thighs, rolling it slowly across the large muscle group to enhance flexibility and reduce tension.

  5. Hamstring Release: Position the lacrosse ball under your hamstring and slowly roll up and down to break up tightness and improve mobility.

Peanut Ball Exercises

  1. Thoracic Spine Mobilization: Place the peanut ball on your mid-back while lying on the floor. Gently move your body up and down allowing the ball to massage and mobilize your thoracic spine.

  2. Lower Back Release: Similar to the lacrosse ball exercise, place the peanut ball on either side of your lower spine, gently rocking side to side.

  3. Sacroiliac (SI) Joint Release: Align the peanut ball with your SI joint at the base of your spine, and apply gentle pressure to release tension.

  4. Hip Flexor Release: Using the peanut ball, apply gentle pressure on your hip flexor, gradually increasing as your muscles release.

  5. Pelvic Stabilization: Position the peanut ball horizontally under your pelvis while lying down. This will help to stabilize your pelvis and release tension in the surrounding muscles.

These mobility exercises can help to alleviate lower back pain due to prolonged sitting. Consistent practice will enhance your flexibility and reduce muscle tension. If you're ready to reclaim your mobility and comfort, grab your Rodo Mobility Tool and get started today. Remember, the journey to better health and fitness is always more enjoyable when you're moving freely and without pain.

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