A stiff lower back usually means the muscles around it are doing too much and the deep core is doing too little. These five moves take ten minutes and need only a mat.
1. Pelvic tilts
Lie on your back, knees bent, and gently rock your pelvis to flatten and then arch the lower back. Ten slow reps.
2. Knee folds
Keep the pelvis still while you lift one knee to tabletop and lower it. It teaches the abdominals to stabilise the spine.
3. Cat stretch
On hands and knees, round and lengthen the spine with the breath.
4. Single leg stretch (modified)
Head down, one knee in, the other leg reaching long.
5. Rest position
Sit back on your heels and breathe into the back of the ribs. If pain is sharp or spreads down a leg, see a physiotherapist before exercising.
