4 easy exercises for spinal mobility (no one likes a stiff back!)

Let chat about spinal mobility, why it’s important and how you can look after your back EASILY at home!



So why is spinal mobility important?

If the joints in our neck, upper back, and mid to lower back move well, everything else follows suit. I want you to give something a go for me, as you sit here reading this email. I want you to sit and slump forward into a posture where you’re hunching your back. When you’re in this position, see how far you can move your arms out to your sides, and above your head. I bet you’re going to find that you can’t move your shoulders very high above your head.

Next, sit up straight stacking your head on your shoulders and ‘thinking tall’ with your posture. Now give the arm movement a go again, I’m betting this time you have a lot more range through your shoulders joints, and should be able to reach them higher above your heads. So why is this so?

The reason this is the case, is because your shoulder joint (made up of the shoulder blade, shoulder itself, and the collarbone) directly attaches into the ribcage and mid back. If your mid back is sitting in it’s most optimal posture, your shoulders will have SO MUCH more movement. The same can be applied to your lower back and your legs (although don’t try to sit there and move your legs out to the sides and above your head!). So what can we do, to ensure our spine is mobile and moving optimally? The answer is regular rehab and mobility exercises – especially if you work in jobs which involve lots of sitting or standing.


4 easy exercises to help improve mobility through your back

Below we have osteopath Dan demonstrating 4 easy exercises you can do at home, to help with stiffness or tension in your back. Give them a go next time when you’re feeling sore in your lower, or upper back. They shouldn’t cause pain, but you may feel a gentle stretching sensation as you get into the end range of each of these stretches. We like to say that a 3-4/10 on your discomfort scale is a good measure for how you should feel.


Here at Total Balance, we understand the importance of a healthy back and are incredibly passionate in helping people get back to their usual selves – to how they were feeling before they started experiencing back pain. By getting back to this, it not only helps your back, it also helps your sleep, your mood, your food choices, your work and your relationships.

So, here are some additional ways to enhance spinal mobility:

  1. Yoga and Pilates: Incorporating yoga or Pilates into your fitness routine can do wonders for spinal mobility. These practices focus on controlled movements, stretching, and strengthening exercises that target the muscles surrounding the spine. Poses like cat-cow stretches, twists, and forward bends help improve flexibility and mobility. You can join a local yoga or pilates course, or jump online to Yoga with Adriene and do it in your lounge room. Hot tip, be consistent and regular with completing a routine.
  2. Core Strengthening Exercises: A strong core is essential for maintaining spinal stability and preventing issues such as low back pain. Engage in exercises that target the core muscles, including planks, bridges, and leg raises. Strengthening the core provides better support to the spine, enhancing overall mobility.
  3. Regular Stretching Routine: Implement a regular stretching routine that includes exercises specifically targeting the spine. Focus on movements that encourage flexion, extension, lateral flexion, and rotation. Stretching helps release tension in the muscles, promoting better flexibility and range of motion. Incorporate this into your day. Get on the floor while you are watching tv or stretch while you are waiting for the kettle to boil. Habit stack it into your week.
  4. Osteo care: Seeing us to help you with improving your spinal mobility may be beneficial. We must stress that we do not see this as a long term thing for you! We see it as a push in the right direction while you continue the above exercises to maintain your spinal mobility.


If you would like to know more or would like to see one of our osteos to help you with your spinal mobility, please feel to contact us! If you have any questions give us a call on on (03) 9773 8085 so we can answer any questions you may have! Alternatively, click here to book an appointment online.

Have a great week!

Bec @ Total Balance Healthcare



This blog post is an educational tool only.  It is not a replacement for medical advice from a registered and qualified doctor or health professional.

Phone: (03) 9773 8085

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